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WHat o E nd DnkPoen
Protein is important or maintaining and developing muscle, recovering ater workouts, andhealing. Eat 5 quality servings o protein each day. Incorporate protein into each o your mealsand snacks, especially your recovery snack (which should include 10 to 20 grams o protein).
Quality protein sources
: Lean and non-ried meat/poultry/seaood/fsh, eggs or egg whites, skimor reduced at milk or dairy, nuts/seeds/peanut butter, beans, soy/tou products, sports bars.
sggeon o poen-onnng nk yo n ely y wh yo:
Nuts, sunower seeds, soy nuts, or trail mix
Yogurt cups or yogurt shakes
Peanut butter and jelly or
deli meat sandwichesCanned tuna, chicken, or salmon and crackers
Drinkable soups or dehydrated
bean/rice packagesSports bars
String cheese or reduced at cheese slices
Individual cartons o lowat milk or chocolate milk
Bagel with cheese or peanut butter
Letover cold pizza
Meal replacement shakes
Although you may not burn as many carbohydrates as athletes in some other sports,carbohydrates are still a critical component o your diet, especially beore training. Rememberthat carbohydrates are needed not only or energy, but also or developing new muscle.Select more nutritious orms o carbohydrates, such as whole grain breads and cereals,ruits, and veggies rather than oods high in added sugar (desserts, candy, sugary cereals,sodas, or ruit drinks). When you increase conditioning and aerobic work, be sure to addto your carbohydrate intake to accommodate the extra uel your muscles are burning.
(within 30 minutes o completing workouts) should contain bothprotein AND carbohydrates. Carbs help your muscles use protein more eectively.
Excess at can cause negative eects on body composition and health. Limiting at isoten an important step in losing body at and staying lean. In general, reduce saturatedand trans ats. Limit ried oods and atty meats such as sausage, bacon, hot dogs, andbologna. When selecting bee, choose at least 90% lean ground bee and steak cutswhich end in “round” or “loin” such as tenderloin or top round. Limit creamy soupsand sauces. Select condiments wisely as mayonnaise, tartar sauce, blue cheese andranch dressings can be very high in at. Better choices are mustard, ketchup, barbequesauce, or oil-based salad dressings. Some athletes like reduced-at or even at-reeversions o these products. Limit chips, desserts, pastries, and snack oods.