Carbohydrates: Is converted into glucose by your digestive system. Glucose is a simple sugar that is broken down into water and carbon dioxide. However, all glucose which goes unused is turned into glycogen that is stored in the liver and muscles. The problem being that our body can only store so much glycogen meaning excess is stored at FAT!
à As an athlete you do need to eat a good amount of carbs to give you energy… about 60-70% of daily value (bran, whole grains, and whole wheat)

Protein: is essential for repairing and growth of muscle (Helps with soreness after a hard workout.)
Body weight/ 2.2 x 1.2-1.7 (protein requirements for athletes)
    à 150 / 2.2 = 68.18 x 1.4 = 95.45g -109 g (daily)

Fats: There are two types of fats soluble and non soluble. Soluble fat stores important vitamins that help your body function. Fat is also another source of energy that is used when your carbohydrates glycogen storage is depleted. Stay away from hydrogenated (trans fats) and saturated fats found in pastries, biscuits, cookies chips, mayonnaise and fried foods.

Unhealthy fats:                 “Heart Healthy” fats:
Coconut oil                           safflower oil
Butter                                    sunflower oil
Beef/chicken fat                 canola oil
Lard                                     soybean oil
                                               Olive oil
                                              FLAXSEED OIL

Fiber: 25-30g daily (helps digestive tract and eliminate waste) with eating a lot of protein could get constipated so fiber helps reduce that chance.


Breakfast:
2-3 Egg whites (20g protein)
1 cup milk, nonfat (8g protein)
1-2 slices of turkey bacon
Slice of turkey ham
Omelet (Egg whites, lean ham, veggies, black beans, low fat cheese)
Oatmeal-stay away from instant packets with grams of sugar greater than 12
Fruits… (smoothie)
Low fat yogurt of cottage cheese (9g protein)


Toast (whole wheat)
English muffin (whole wheat)
(try to stay away from butter sub 100% fruit jam or peanut butter)
Bagel (= 5 slices of bread) use fat free/ reduce fat cream cheese.

Best cereals w/ high fiber:
Fiber one (13g = 50% daily serving)
Shredded wheat (4.5g)         
Total Whole Grain (4.5)
Cheerios (3g)
Honey Bunches of oats (3g)

*Milk should be 2% or fat free
*Coffee- sub cream for milk, soy milk, coffee mate cream or cream with low amounts of fat


Lunch:
-Sandwiches
Chicken Breast
Tuna (light mayo) sub. mustard à contains vinegar helps with lactate
Turkey
B.L.T.
*bread- rye, whole wheat, whole wheat pitas
Fish (salmon, tuna, shrimp, halibut ect.)

Salad: low fat dressing add chicken breast for protein

Dinner:
Lean meats (turkey, fish, chicken breast, tofu, beef, pork)
Add veggies with meal (help maintain weight, cleanses digestive system, adds antioxidants)
Brown rice (good in fiber)
Sweet potatoes (antioxidants and good carbs)
Green salad: (Romaine lettuce-more phytochemicals) add avocado, carrots, tomatoes, olives anything you want!
-with low fat dressing

Snacks:
Nuts: almonds, peanuts ect. (nuts have fiber along with good fats, polyunsaturated and monounsaturated also good source of protein)
Veggies: broccoli, carrots, celery (dip in low fat dressing or peanut butter)
Fruit
100 calorie packs (moderately)
Wheat thins/whole wheat crackers
Fig Newtons
Dry cereal or snack bars 2g fat or less and low in sugar!
Low fat yogurt
Trail mix 1 cup (high in calories and protein good way to gain weight)
Beef jerkey
Rice cakes
3 graham crackers
Pretzels w/ peanut butter
Low fat popcorn (good source of fiber)


Desserts:
Golden spoon / any type of frozen yogurt.
Graham crackers with fruit
Now that I think of it there are not many desserts that are good sorry, so just try to hang in there and have will power!


Hydration:
As an athlete it’s very important to stay hydrated! Although it varies between each person on average an athlete should consume between 4-8 liters a day based on sweat loss.
Sport drinks should be consumed if exercising continues passed 60 minuets. They are a good way to replenish electrolytes lost from sweat and provide carbohydrates. (best drinks have 8 or less percentage of carbs.)

Nutrition Plan:
* It is good to eat a snack in between meals to keep the metabolism going so eat every 3-4 hours.

*Try to take a multi-vitamin daily! This helps body function including digestive system (metabolism)

Protein guide:
à 3 oz is about size of a deck of cards

3 oz. meat = about 21g
1 oz nuts= 7g
1 cup milk or yogurt= 8g
½ cup veggies = 2 g
1 string cheese = 7g
½ cup dried beans = 7g
1 slice bread = 2-3g
4 oz tofu = 7g