1) Goal: Build Muscle and Size
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Protein Shake
Post-Workout (Immediately after): Protein Shake
Post (1-3 Hours After): Meal Shown Below
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Protein Shake
Post-Workout (Immediately after): Protein Shake
Post (1-3 Hours After): Meal Shown Below
2) Goal: Maintain Body Weight, Sports Performance
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Branched Chain Amino Acids or Water
Post: (30-120 Minutes After) Meal Shown Below
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Branched Chain Amino Acids or Water
Post: (30-120 Minutes After) Meal Shown Below
3) Goal: Weight Loss, Leaning Out
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Water
Post: (30-120 Minutes After): Meal Shown Belo
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Water
Post: (30-120 Minutes After): Meal Shown Belo
Foods In An Athlete’s Kitchen:
- Cottage Cheese - Eggs - Spinach/Kale
- Avocado - Chicken/Beef - Sweet Potato
- Whey Protein - Tuna - Greek Yogurt
- Nuts/Seeds - Natural Peanut Butter - Oatmeal
5 Easy Principles of Sports Nutrition:
Supplements Worth Taking:
Supplements To Watch Out For:
- Cottage Cheese - Eggs - Spinach/Kale
- Avocado - Chicken/Beef - Sweet Potato
- Whey Protein - Tuna - Greek Yogurt
- Nuts/Seeds - Natural Peanut Butter - Oatmeal
5 Easy Principles of Sports Nutrition:
- Eat Real, Whole, Unprocessed Foods
- Eat a Protein With Every Meal
- Eat a Veggie With Every Meal
- Don’t Be Afraid of Fats
- 90/10 Rule – Eat Right 90% of the Time, and enjoy/relax the other 10%
Supplements Worth Taking:
- Whey Protein
- Creatine Monohydrate
- Vitamin D
Supplements To Watch Out For:
- Any Multi-Level Marketing Companies
- Anything That Makes Extreme Claims – “Miracle Supplement”, “Most Effective Ever”