The Fundamentals of Nutrition OPTIONS

Morning Meal

(Serving = fist size)

Eat 2-3 servings of any

*minimal - 1 qt water

Proteins – boiled egg whites, yogurt, milk, lean meats, protein shake, veges w/eggs

Carb/Protein mix – some fruits like grapes, bananas, blueberries – cereal with milk…

Mid Morning Meal

Eat 1 serving

Protein/carb meal bar, boiled egg, Go-Gurt, Tuna…

Fruit salad, apple, orange, banana etc…

Lunch

1 qt water

Chicken, tuna, fish, lean meat sandwich on grain bread

mix meat with salad

Mixed salads with variety of vegetables – green leafy lettuce, broccoli, carrots, tomatoes, onion

Mid Afternoon Meal

1 qt water

Optional – peanuts, almonds = high calories / good fats

Optional – juice, fruit, vegetable – small salad

Evening Meal

1 qt water

Lean chicken, fish, meat, broiled NOT FRIED

Large Salad – above

eggplant

Pre – Post Workout Meals

Before Your Cardio Workout

Before Your Lifting or PT Workout

        Carbohydrates – 75 – 100%

   Carbohydrates 75% & Protein 25%

Prior to running, swimming, biking etc…at medium to high intensity levels for 30-40 minutes, it is best to eat a small snack to boost sugar levels in your body especially if your workout is before your morning meal.  After a night of sleeping and not eating for over 10-12 hours, you need a boost to help you get through the workout.  Fruit or fruit juice is fine 20 minutes prior to workout and during is fine.  Foods with small amounts of protein can be eaten pre-workout and will help post workout requirements of protein too.

Sample Ideas for pre-workout snack are:

1-2 hours prior to lifting eat protein foods and carbohydrates so the protein is there for you after the workout. Lifting weights and doing high repetition calisthenics will break down your muscles and require protein immediately after your workout – within 30 minutes.  Foods high in carbohydrates to replace the loss of glycogen stores are needed within this time too. 

For a great rule of thumb – after you workout eat protein, carbohydrates and minimize fatty foods. 

Foods that should be considered are:

Bananas, apples, oranges, carrots, juice, some sports drinks, (any fruit of choice really).

Before workouts longer than 30-40 minute, add some protein to stabilize absorption rates so you can last longer:

Eat the following about 1-2 hours prior to exercise:  Yogurt, protein drink, chocolate milk, boiled egg, slice of meat or cheese, a meal replacement bar as a snack

Sip water and carbohydrate drink (juice) throughout the workout

Pre-workout ideas for lifters / PTers:

Bananas, berries, boiled eggs, tuna fish,

Fruit Drink / Protein / Carb bar is an option

Protein or carb replacement drinks are great if post workout occurs mid-day or early morning.  See above meal options for protein and carbohydrates sources and these below:

Tuna, chicken, boiled eggs, and green leafy salads with tomatoes, broccoli, cucumber, carrots, onions, and light dressing or oil.

Post Workout Meals

The key is to replace carbohydrates and electrolytes lost during the workout – drink juice or chocolate milk immediately after workout IF you lost several pounds during the workout.  A banana, kiwi, or potato will replace the electrolytes just as well.