Natalie Coughlin's One-Month Meal Plan

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Outside Magazine January 2005

The Outside Guide to Food
The Haute Cuisine Route
Our one-month plan (and some inspiring recipes) will help you elevate your fitness goals

By Monique Ryan

The Plan | Recipes


	Natalie Coughlin's basic-training math: If you're working out for one hour, three to four times a week, you want to eat three grams of carbohydrates per pound of body weight on your workout days. (Jeff Lipsky)

Svelte swimmer and Olympic medalist Natalie Coughlin knows that good food and great performance are inextricably linked. She's also a foodie who has compiled an informal cookbook for her buddies on the UC Berkeley swim team. We worked up a four-week nutrition training plan that accommodates some of Coughlin's power food and other wholesome eats.* The mouthwatering and engine-firing results are below.

Eat To Win: A Monthlong Approach

Weeks 1-2 Basic Training
Fitness Focus
This phase of nutrition kicks in as your training starts to peak in duration and intensity. You should be training at least three times a week—often enough that you're burning the highest number of daily calories of any point in your year. Quality grub is essential to fuel your workouts and maximize a quick recovery.

Plate Tectonics

Dig into the world of delicious, nutritious eats, so you can feel great, play hard, live longer—and go for the gusto. CLICK HERE for the full Outside overview.

Nutrition Strategy
Your daily calories should be 60 percent high-quality carbohydrates, 15 percent lean proteins, and 25 percent "good" fat (see our whole-foods list below). Down a minimum of 100 ounces of liquids a day. While you're at it, skip the booze for these two weeks, or keep it to an absolute minimum.

Apply and Thrive
If you're working out for one hour, three to four times a week, you want to eat three grams of carbohydrates per pound of body weight on your workout days. For a 170-pound man, that's a total of 510 grams.

Week 3 Prep For Prime Time
Fitness Focus
You're in taper mode, easing off on intensity and volume or setting off on your trip. You'll need slightly fewer calories now, but you'll want to keep your eye on quality.

Nutrition Strategy
The goal is to maintain your current weight (you may have dropped a few pounds while training) and fine-tune your energy stores. Drop your carbs to two grams per pound of body weight from the basic-training level. Your total calories have receded, but carbs should still be 60 to 70 percent of that total.

Apply and Thrive
For events lasting up to 90 minutes, eat up to three grams of carbs per pound of body weight two days before. An hour prior to activity, eat 100 grams of carbs (say, a bagel, eight-ounce juice, and a banana). During the event, consume energy bars or gels, plus H2O or a sports drink.

Week 4 The Recovery Phase
Fitness Focus
If your activity is more intense—a marathon, say, or a big climb—you have a greater need for a full recovery. Staying mindful of quality, here's where you also get to do a little dietary exploration. Take this week to slow down, try new foods, and expand your menu.

Nutrition Strategy
Let the ratios of carbs, proteins, and fat roam where they may. Eat for enjoyment and satisfaction, but whittle down your total intake by 300 to 900 calories or you'll start to blimp out. Drink 100 ounces of fluids each day. Alcohol? OK, but keep it to two drinks a day.

Apply and Thrive
Try to experiment and discover new foods during this period. Use a bathroom scale to monitor your weight.

Next Page: Recipes

The Plan | Recipes

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