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'.4'ccccccc~(~(Mccc )cccc.cccccccccB :  Sports Nutrition 101 Pre-Workout Meal 3-4 hours before workout High carbohydrate (50-70% of meal), moderate protein, low fat & fiber Examples of pre-workout meals based on workout times Early morning training: Energy bar and a banana or a baggie of dry cereal, granola, and a few nuts or shake with fruit and low-fat milk Mid-morning training: 1 cups oatmeal w/ 1 spoon peanut butter mixed in, 1 fruit, 12oz low-fat milk mixed with 1 scoop whey powder Afternoon-training: Thick wheat bread sandwich w/3-5oz turkey or ham, cheese, lettuce tomato, mustard, 1 cup cold pasta or fruit, small energy bar Snack approximately 30 minutes before workout High carbohydrate, low protein Examples: energy bar, granola bar, fruit, small fruit smoothie During-Workout After working out for 1 hour, you need to start adding carbohydrate every 30 minutes to keep energy levels up High carbohydrate, low to no protein, no fat Examples: Gatorade, small energy bar, small chewy granola bar, fruit, crackers, peanut butter crackers If you are trying to gain weight, work on drinking or eating something during workout like an energy bar, banana, granola bar, shake with carbohydrate and some protein (Muscle Milk Collegiate, Met-Rx Collegiate, EAS Myoplex, etc.), can also sip on Gatorade consistently throughout workout Post-Workout 2 Hour Window of Opportunity = EAT as soon as you can post-workout!!! Try to eat a snack within 30 minutes post workout and then a meal within 2 hours post-workout unless you can eat a meal immediately Goal is to eat a 4:1 ratio of carbohydrates to protein (4 grams carbohydrate to every 1 gram protein) in order to replace energy stores lost and muscle tears that happened during your workout Immediate post-workout snack ideas: 16-20oz Low-fat chocolate milk % 1-2 cups whole-grain cereal w/milk Clif, Gatorade, or Power bar % 1 cup fruit yogurt w/ granola Smoothie: 1-2 cups low-fat milk, % Trail mix w/ 1 cup cereal, 1 cup granola, fruit, & 1 scoop protein powder small amount of nuts Shake ex. Muscle Milk Collegiate % Granola bar and 12oz low-fat milk Meal 1-2 hours post-workout ideas: 2 egg/2egg white omelet with low-fat cheese, veggies if you like, & c chopped lean ham, 2 whole wheat Eggo waffles with low-fat butter and drizzle syrup 12 Subway on wheat or honey oat w/veggies, lean meat, & cheese, baked chips & fruit 5 oz grilled chicken breast, 2 cups pasta w/ marinara sauce, 1 cup green veggie, 1 wheat roll, 1piece fruit 1 grilled chicken sandwich, 1 bag Baked Lays, energy bar, & fruit 1 whole wheat bagel w/ 3oz lean ham and Swiss cheese, 1 cup cold pasta salad, energy bar  Weight Gain Tips Eat a high calorie breakfast of whole grain carbohydrates, protein, healthy fat and dairy Eat every 2-3 hoursdo not skip breakfast or snacks Bring snack to class or work and eat between all meals When you sleep in on the weekends, drink an extra protein shake or two or eat an extra meal to make up for the calories you slept through Pre-workout grab an energy bar, granola bar, peanut butter crackers or trail mix to fuel your body to perform; especially if you are working out in the morning During workout take calories in via sports drink, ready-to-drink shake or bar Post-workout eat a carbohydrate-protein rich snack within 30-45 minutes after workout Eat sandwiches and toast on bagels instead of breads Drink milk or 100% juice with meals Add 2 spoons of peanut butter to a bagel, toast, oatmeal, waffles, pancakes, etc. Eat peanut butter and jelly sandwiches as in-between meal snacks or desserts after a meal Add granola to a bowl of cereal, oatmeal, or mix into a nut/dried fruit trail mix Add avocado to sandwiches, burgers, wraps, fajitas, etc. Eat high-calorie meal right before going to bed (protein shake, high-calorie protein bar and milk, PBJ sandwich and milk, yogurt and granola, high calorie cereal and milk ) Use high calorie protein powder in oatmeal & in shakes made with 2% milk Good shake brands: Myoplex Deluxe, Muscle Milk, Muscle Milk, CytoSport products, Rockin Refuel Eat nuts as a snack Mix with high calorie cereal and dried fruit as trail mix Choose higher calorie cereals, yogurts, granola bars, energy bars Cereals: Quaker Oatmeal Squares, Quaker Mini Wheats, Kelloggs Cracklin Oat Bran, Kelloggs Raisin Bran Crunch, Kelloggs Smart Start, Low-fat Granola, Total Oatmeal Crisp, Fiber One Honey Clusters, Post Grape Nuts Trail Mix Crunch, Kashi Go Lean Crunch, Nature Valley Cereal Yogurts: Yoplait Original, Yoplait Thick & Creamy Custard Style (mix w/granola) Energy bars: Myoplex Deluxe, Detour, Kashi Go Lean Chewy Bar, Power Bar Performance, Power Bar Pure Protein, Power Bar Triple Threat, Detour, Oh Yea, Honey Stinger, Clif Bar, Clif Builder Bar, etc. Weight Loss/Leaning Out Tips Follow the 80/20 Rule 80% of the time eat for health, performance and to meet your goal. 20% of the time you can splurge a little. Eat smaller whole grain carbohydrate/lean protein meals every 2-4 hours and sprinkle in healthy fats Choose quality calories = whole grain, lean protein, healthy fats, fruit and vegetables Oatmeal vs. pop-tarts Grilled chicken vs. fried chicken Peanut butter vs. cream cheese Low-fat milk vs. soda Eat a breakfast with whole grain carbohydrate, 20-30 grams of protein and some healthy fat Sample: 1 cup oatmeal with 1 Tb'EI ] a  8 R ! " # 0 1 M Ͻ{ooooo{a{oVo{a{oh$#h6xCJaJh$#h6x5>*CJaJh$#h;>*CJaJh$#h;5>*CJaJh$#h;5CJaJh h;5CJ4aJ4h h\V5CJ4aJ4h$#h>v5CJOJQJaJ#h^hT)nCJOJQJ\^JaJ#h$#h2: CJOJQJ\^JaJh$#h;CJaJ&jh 5CJOJQJU^JaJ!'EI a l  & Fgd; & Fgd; & Fgd; & Fgd; & Fgd;gd;$a$gdT)n$a$gd$a$gd; ! 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