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WHAT YOU NEED PRE AND POST WORKOUT The Right Time and the Right Amount - when you are consistently training hard, your recovery meal(s) may be the most important meal(s) you have during the day. Pay special attention to these meals, but still shoot for 5-6 meals throughout the day. Timing 30 Minute to 1 Hour Pre-Workout (Snack) Within 15 minutes Post Workout (Recovery) Within 1 Hour Post-Workout (Snack) Within 3 Hours Post Workout (Meal) Carbs 25-50 grams 25-50 grams 25-50 grams 50-100 grams Protein <10 grams 15-20 grams 15-20 grams 50 grams Pre-Workout Foods 1 sports bar cup nuts + cup raisins or craisins 1 yogurt Small bowl cereal 1 PBJ on wheat 16 ounces chocolate milk 1 oatmeal packet 1 meal replacement shake Post-Workout Foods Supplements Rockin Refuel shakes Protein powders juice, milk, smoothies Sports bars & fluids "Real food Chocolate milk Trail mix & Gatorade Yogurt, granola bar
Water
Water replenishment is the most Important factor during exercise. Your body will always sacrifice muscle function for temperature regulation. Drink a minimum of 1 to 1.5 gallons/day. Flushes out metabolic waste products Maintains the bodies cooling system Prevents muscle cramps, strains and pulls
Sleep
- You need to be getting 7-8 hours a night - 20-30 minute naps during peak activity - Decreased energy reduces your body's Ability to store glycogen - Worse decision making and reflexes. - Not getting enough sleep can increase levels of cortisol - Unneeded stress on the immune system
Step 1 (Snacks)
Build and Maintain Immune System Fruits Vegetables Strawberries Green/Yellow/Red Blueberries Peppers Grapefruit Green Beans Pineapple Asparagus Peaches Zucchini Oranges Broccoli Bananas Spinach Kiwi Carrots Nuts and Extras
(Peanut Butter, Almonds, Cashews, Pecans, pistachios) (Olive Oils, Vinegar, Garlic, Black Pepper)
Step 2 (Carbs)
Fuel Body (Energy) Cereal Granola Raisin Bran Shredded Wheat Oatmeal Rice & Potatoes Wild Brown Rice Sweet Potatoes Red Potatoes White Rice Beans Black Beans Garbanzo Beans Pinto Beans Kidney Beans Pasta Whole Wheat Pasta Enriched Pasta Soy or Egg Noodles Mac-Cheese Breads 100% Whole Wheat Multi-Gran Wheat Tortillas Any Oat Bread
Step 3 (Meat)
Building Blocks (Create New Muscle) Lean Meats Seafood Chicken Breast Salmon White Turkey Meat Tuna in Water Pork Tenderloin Shrimp 93/7 Ground Beef Trout USDA Select Cuts Scallops USDA Choice Cuts Herring Wild Game Meats Halibut Dairy Others 1-2% Milk Whey Protein Cottage Cheese Eggs (Egg Whites) Greek Yogurts Beans Chocolate Milk Soy Products
Supplements
Supplements are just thatSupplemental!! Whole foods should supply basic total caloric intake of an athletes diet. Choose supplements that are high quality, professional grade. There is no magic pill formula to success!! A good Multi-Vitamin will go a long way Whey Protein, Creatine, BCAA, Glutamine
Serving
8 1 1 2 3 1 12 oz. oz. oz. cup cup cup cup
Serving
12 2 5 2 1 oz. med. cup oz. cup
Serving 1 1 cup 1
Cal 130 200 82 355 82 122 110 112 132 1325 Cal 112 194 16 58 332 238 156 115 1 1221 Cal 3 290 68 300 180 186 1027 Cal 96 310 300 4279
ProCal 14 28 8 19 26 21 1 7 53 177 ProCal 7 4 4 12 74 23 88 8 0 220 ProCal 0 32 16 176 28 11 263 ProCal 0 32 100 792 17%
FatCal 5 18 3 163 52 14 2 4 3 264 FatCal 4 3 1 2 105 54 59 0 0 228 FatCal 0 4 3 108 18 68 201 FatCal 9 72 50 824 19%
CarbCal 120 152 81 180 2 92 112 100 75 914 CarbCal 100 187 14 50 155 156 7 112 0 795 CarbCal 3 260 51 0 145 115 574 CarbCal 96 216 150 2745 64%
% of daily calories
Snack ideas to carry in your back pack, to have between classes, or take with you on road trips
- Trail mix (nuts, cereal, dried fruit, choc chips) - Wheat bread sandwiches or subs with PBJ or meat/cheese - Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One - Drinkable Yogurt - String cheese or cheese cubes - Fresh fruit Apples, bananas, oranges, grapes, blueberries or raspberries - Beef jerky (Original) - Applesauce (no sugar added) or a fruit cup (not in Syrup) - Nuts almonds, walnuts, cashews or pecans are your best choices - Granola Bars - Beans and rice (in tupperware) - Bagel with sliced cheese - Yogurt-covered raisins or pretzels - Sports bars (Gatorade Marathon Bars, etc) - Met-Rx RTDs - Mix 1 - Clif Bars - Rockin' Refuel
CAL:
CHO (4kal/G) FAT (9kal/G)
25%
60%
15%