NUTRITION GUIDANCE

Grilling Meat

PROTEIN

Strawberries

CARBS

Sliced Avocado

FAT

You can find high quality protein in foods that are rich in all the essential amino acids. Be sure to include a protein source during every feeding.
You need proteins for muscle growth and repair, prevention of muscle wasting, lactic acid removal,
formation of new tissues and fighting disease.

PROTEIN OPTIONS

Chicken Breast (Add Fat)

Lean Ground Turkey

Top round, lean sirloin beef (Count Fats)

Ground Beef (90%-97% Lean) (Count Fats)

Chicken Sausage (Count Fats)

Lean Pork Tenderloin (Count Fats)

Eggs (Count Fats)

Fat Free Cottage Cheese (Count Carbs)

Ground Bison (Count Fats)

Yogurt (Count Carbs)

Fat Free Milk (in moderation) (Count Carbs)

Soy Milk (Count Carbs)

Salmon (Count Fats)

Tilapia (Add Fat)

Tuna (Add Fat)

Halibut (Add Fat)

Cod (Add Fat)

Shrimp (Add Fat)

Cheese (in moderation) (Count Fats)

For your workout days, your heaviest carb meal should be, first, your post workout meal, and second, pre workout meal. The rest of your carb intake for the day should be moderate. Your body uses glucose for energy and if the glycogen stores are full, glucose will store as fat.

CARBOHYDRATE OPTIONS

Sweet Potato’s

Baked Potato (in moderation)

Brown Rice

Rice Cakes

Quaker Quick Oats

Apples (Medium=25g)

Banana (7 inch=27g)

Blueberries (100g=15g)

Blackberries (250g=25g)

Raspberries (210g=25g)

Grapefruit (Large=15g)

Orange (Medium=15g)

Peach (Large=15g)

Strawberries (1 Large=1g)

Broccoli

Leafy Greens

Asparagus

Green Beans

Spinach

Celery

Cucumber

Mushrooms

Tomato

Peppers

Onions

Saturated Fats are found in foods such as butter, milk, yogurt, cheese, mayo, salad dressings and meat. Consume saturated fat in moderation. A high intake of saturated fats can increase blood cholesterol levels. This can then lead to blockage in the arteries and possibly heart disease. Unsaturated Fats usually come from plants including avocado, olive and vegetable oils, seeds, nuts, fish, flaxseed and others. Unsaturated fats have shown many health benefits, including decreased harmful cholesterol levels. Some of these healthy fats are not made in the body and must be consumed in your diet.

FAT OPTIONS

EVOO

Natural Peanut Butter

Fish / Flax / Coconut Oil, etc

Avocado

Almonds

Peanuts, nuts in general 

Almond Butter

Salad Dressing (Light, Reduced-Fat)

Smart Balance

Mayo Reduced Fat