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Meal Plans
Supplementation
Post Workout
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Nutritional Priorities

1. Hydration: You must drink at least a gallon of fluid a day, preferably water. If you wait until you're thirsty to drink, it's too late. Driving your body without water is like driving your car without oil. If you wait too long to fill up your oil, your engine will seize.


Fluids to avoid that actually cause dehydration:
Tea
Coffee
Soda with Caffeine
Alcohol

2. Post Workout Nutrition: This is by the far the most important nutritional feeding of the day. It is important that you have a very high carbohydrate, moderate protein meal. A liquid meal would be ideal. Whether it be a fruit smoothie, a commercial carbohydrate powder, or even a sports drink like Gatorade, it is vital that this nutrition be added to your daily plan.

3. Meal Frequency: You must eat at least 3 meals a day. 6 meals a day are optimal. Try to avoid going more than 3 or 4 hours without eating. Make sure you drink plenty of fluids with each meal. This should keep you from eating massive amounts of food at one sitting and keep your metabolism running smoothly.

Example:
7:00AM Breakfast 1-Pint Fluid
10:00AM Snack 1-Pint Fluid
1:00PM Lunch 1-Pint Fluid
4:00PM Snack 1-Pint Fluid
5:00PM Workout 3 Pints Fluid
6:30PM POST WORKOUT NUTRITION!
7:00PM Dinner 1.5 Pints Fluid
10:00PM Snack 1-Pint Fluid

4. Macronutrient Balance: You must make sure each meal and snack contains a balance of carbohydrates, protein and fat. Athletes in general eat more than enough carbohydrates, but are extremely protein deficient. Make sure each and every meal contains a good source of protein! The second misconception most athletes have is that fat is bad. Fat is essential for athletes to maintain peak health. Try to limit saturated fats (fats from animals) and increase fats from plant sources.

Nutrition Summary
1. Drink plenty of fluid.
2. Eat smaller meals more frequently.
3. Consume a post workout, high carbohydrate shake.
4. Balance each meal. The eyeball method of determining balance is generally pretty effective. If you have a fist sized portion of protein, eat two fists of good carbohydrates. If you must eat poor carbohydrates simply eat one fist size portion.
5. Eat plenty of lean meat, low-fat dairy, fruits, and vegetables.
6. Avoid if possible breads (except pumpernickel and whole rye), rice, pasta, and cereal.
7. Avoid junk food at all costs.

Meal Plans

Below are some options for meals throughout the day.

*Protein is the foundation upon which the rest of the meal should be built.

 

Breakfast Lunch Dinner Snack
  • Egg Beater Omelet (w/ ham, Canadian bacon, peppers, onions)
  • Bowl of Oatmeal
  • 16 oz. Skim Milk
  • Apple/Orange
  • Chicken Breast Sandwich on Rye or Pumpernickel w/ lettuce, tomato, onion
  • Kraft nonfat Mayo or mustard
  • Apple/Orange/Pear
  • 16 oz. Skim Milk
  • 2 Chicken Breasts or Broiled Fish
  • Chef Salad
  • 2 Pints Skim Milk
  • Fruit Salad
  • Balance Bar
  • PR Bar
  • Any Meal Replacement shake + fruit
  • Cottage Cheese + fruit
  • Peanut Butter + Fruit + Skim Milk
  • Low Fat Yogurt
  • Mix of nuts/dried fruit + Low Fat Milk

 

 

 

 

Carbohydrate

Good Choices Fair Choices Poor Choices
  • Apples, Applesauce
  • Cherries, peaches, plums
  • Pears, blueberries, peaches
  • Chick-peas, beans, lentils
  • Barley
  • Eggplant, mushrooms
  • Onions, tomatoes, lettuce
  • Broccoli, brussel, sprouts
  • Whole grain breads/rolls
  • High fiber cereals
  • Brown or wild rice
  • Oatmeal
  • Squash, peas, sweet potatoes
  • Corn, baked beans
  • Unsweetened fruit juices
  • Bananas, grapes, raisins
  • Pancakes, waffles, white rice
  • White potatoes, white bread
  • Pasta, bagels, sweetened cereals
  • Fruit drinks, soda, candy
  • Maple syrup, corn syrup, dates, figs
  • Corn chips, crackers, pretzels
  • Honey, molasses, ketchup

 

 

 

 

Protein

Good Choices Fair Choices Poor Choices
  • Skim Milk, Fat Free yogurt
  • Cottage Cheese, Egg Whites
  • White Tuna packed in water
  • White meat skinless poultry
  • 95% lean ground beef/turkey
  • Non-fried fish/seafood
  • Trimmed beef/pork tenderloin
  • Beans, peas, lentils
  • 2% Milk, low-fat cheese
  • Yogurt
  • Whole eggs, dark meat tuna in water
  • Dark meat skinless poultry
  • 85% lean ground beef/turkey, turkey bacon or sausage
  • Trimmed pork chops or lamb
  • Trimmed choice steaks
  • Nuts, seeds, natural peanut butter
  • Whole milk, regular cheese
  • Ice cream, frozen custard
  • 75% lean ground beef, fried chicken, fish, seafood
  • Bacon, sausage, bologna
  • Hotdogs, pepperoni, salami, beef or pork ribs
  • Untrimmed steak
  • Cheese burgers

 

 

 

 

Fat

Good Choices Fair Choices Poor Choices
  • Seeds, pumpkin seeds
  • Flaxseeds or oil
  • Primrose oil, olives
  • Extra Virgin Olive oil
  • Avocados or guacamole
  • Fish, clams, oysters,
  • Scallops
  • nuts
  • Tropical oils (coconut, palm)
  • Vegetable oil
  • Peanut oil
  • Safflower oil
  • Light Mayo
  • Sesame Oil, Soybean Oil
  • Hydrogenated oils
  • Partially hydrogenated oils
  • Bacon, butter
  • Cream, cream cheese
  • Sour cream, ice cream
  • High fat dairy products
  • Lard
  • Veal
  • Lamb

 

 

 

Fast Food Options

If you must eat fast food the following brief list is relatively O.K. but you should certainly avoid it if at all possible.

Burger King
2 BK Broiler Chicken Sandwiches
2 Plain Hamburgers

Jack in the Box
2 Chicken Fajita Pita

Hardee's
2 Grilled Chicken Sandwich

McDonalds
2 McGrilled Chicken Sandwich
2 McLean Deluxe without the cheese
2 Egg McMuffin
4 Small regular burgers. Combine the patties to make two double burgers.

Taco Bell
2 Soft chicken taco
Wendy's
Grilled Chicken Sandwich
2 Chili 2 Plain Hamburger

Wendy's
2 Chili
2 Plain Hamburger

Supplementation

  • If you are already consuming a well-balanced diet, there is no need for any further supplementation
  • But, if you feel that you are not getting a sufficient amount of fruits and vegetables in your diet a vitamin/mineral supplement would be a good start.
  • If you feel that you are not getting enough good fats in your diet, a good essential fatty acid mix, fish oil, or flaxseed oil would be the best options to cover this part of the diet.
  • Protein powders are another way to supplement your diet if you are not getting enough protein in your diet. Whey and casein sources should be prioritized over soy.
  • Vitamins C and E are two important anti-oxidants that may help with recovery and reduce the amount of free radical damaged caused by exercise. They should be taken post-exercise along with a post-workout shake.
  • Keep in mind that there are hundreds of other supplements on the market. Some of them are legitimate while others may provide fraudulent claims. All supplements are not regulated by the FDA (Federal Drug & Administration), and therefore may or may not work. If you have questions about particular supplements, feel free to contact us.

Post Workout

Rationale

  • There is a wealth of research that states that post-workout nutrition plays a key role in recovery and overall performance.
  • After a workout the body acts similar to a dry sponge. The body will store the nutrients consumed the way a dry sponge soaks up water.
  • The primary fuel used during exercise is carbohydrate and the body needs to restore the carbohydrates used during exercise. The rate of carbohydrate storage is 300% higher immediately after exercise.
  • Liquid nutrition is the form of choice post-workout, because it passes through the gut faster and can therefore be used faster by your body.
  • The ideal post-workout shake should consist of .3 grams of protein per lb. of lean body mass and 1 gram of carbohydrate per lb. of lean body mass
  • Example: 150 lb. Athlete with 15% body fat would need 37 grams of protein and 125 grams of carbohydrates.

Tips:

  • Bring your shake to the gym with you, so you can consume it immediately
  • If using a meal replacement shake make sure it is pre-mixed or you have a shaker bottle.
  • A simple method for post-workout shakes is to use a meal replacement shake (MetRx, Myoplex) and mix it with Gatorade or Powerade.

Banned Substances