BREAKFAST
For athletes
- Coffee with skim milk.
- A slice of wholemeal bread with a French omelette of a whole egg and two whites of another egg with two slices of minced Iberian ham.
- A piece of fruit.
For men
- Coffee with skim milk.
- A slice of whole wheat bread with a drizzle of extra virgin olive oil.
- Two slices of Iberian ham.
- A piece of fruit (any except banana, mango and melon).
For women
- Coffee with skim milk.
- Two slices of whole wheat toast with a drizzle of extra virgin olive oil.
- Two slices of Iberian ham.
- A piece of fruit (any except banana, mango and melon).
MIDMORNING
- A piece of fruit (any except banana, mango and melon).
- Two walnuts.
FOOD
- Drink: A glass of red wine, approximately 150 ml. Option only for men.
- Avoid: Bread.
- Food: Sautéed mushrooms with diced Iberian ham. Grilled beef steak with a hint of Dijon mustard.
SNACK
For athletes
- A skimmed yogurt.
- A biscote of whole wheat toast with crushed tomato.
- Two slices of Iberian ham.
- Two walnuts.
For men
- Decaffeinated with milk or relax infusion or lime-orange.
- A skimmed yogurt.
- Two walnuts.
For women
- Decaffeinated with milk or relax infusion or lime-orange.
- A skimmed yogurt.
- One ounce of pure dark chocolate.
DINNER
- Drink: A glass of red wine, approximately 150 ml. Men and women.
- Avoid: Bread.
- Food: A bowl of vegetable broth. Two slices of Iberian ham and 100 grams of octopus with coarse salt, paprika and a drizzle of olive oil. For dessert, an ounce of pure dark chocolate.