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Building Better Athletes

Nutrition

Eating For Performance

1/13/2018

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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
Picture
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
Picture
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
Picture
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:
  1. Eat Real, Whole, Unprocessed Foods
  2. Eat a Protein With Every Meal
  3. Eat a Veggie With Every Meal
  4. Don’t Be Afraid of Fats
  5. 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”​​
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    Author

    Michael Zweifel - Owner of BBA

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