Transcript APX Nutrition

Janell Buchkoski, MS, RD, CSSD
[email protected]
SPORTS NUTRITION
MACRONUTRIENTS-THE BUILDING BLOCKS
Fats
Carbs
Protein
HEALTHY PROTEINS
Cheese
Fish
Milk
BUILD &
REPAIR
MUSCLE
Eggs
Beans
Lean
Meats
Cottage
Cheese
Greek
Yogurt
UNHEALTHY PROTEINS
Fast Food
Meats that
are Fried
Processed
Meats
Inflammation
& Injury
HEALTHY CARBOHYDRATES
Whole
Wheat
Grains
Brown/Wild
Rice
Quinoa
ENERGY
Vegetables
Fruits
Oatmeal
Potatoes
and Sweet
Potatoes
UNHEALTHY CARBOHYDRATES
White
Bread
Soda
High
Fructose
Corn Syrup
Sugar
Chips/Fries
Inflammation
& Injury
Sugar
Cereals
HEALTHY FATS
Nuts
Seeds
Coconut
Oil
Avocados
ELIMINATES
INFLAMMATION
& PREVENTS
CONCUSSIONS
Trail Mix
Olive Oil
Natural
Nut Butter
UNHEALTHY FATS
Trans
Fats
Saturated
Fats
Packaged
Snacks
Inflammation
& Injury
Fried
Foods
HYDRATION
PRE WORKOUT MEAL
30-60 MINUTES BEFORE SESSION
Greek
Yogurt
Fruit with
Peanut
Butter
PB&J
Sandwich
Fuel Your Workout
& Preserve LMM
RE-FUELING DURING GAME
Fruit
with PB
Sport
Gels/
Gummies
Water &
Electrolytes
RE-FUEL ENERGY LEVELS
POST WORKOUT MEAL
IMMEDIATELY AFTER SESSION
Triggers hormones to stop the
process of breaking down LMM
Greek Yogurt
Provides the building blocks to
build Lean Muscle Mass (LMM)
Repairs Damaged Muscle Tissue
Supplements
30 MINUTE
“WINDOW OF
OPPORTUNITY”
Increases Fat Oxidation
Eliminates Toxins & Inflammation
Replenishes Glycogen Stores
Protein bar
Sandwich
Chocolate
Milk
MEAL PLAN
METABOLISM-FUEL YOUR BODY
Snack
Dinner
Breakfast
EAT EVERY
2-3 HOURS
Snack
Lunch
Snack
TRAINING DAY – 3:00 TRAINING SESSION
Breakfast
• 7:00 am
Snack
• 10: am
Lunch
• 12:30
Pre-Workout Meal
• 2:30 pm
Workout/Practice
• 3:00 – 4:30 pm
Post-Workout Meal
• 4:30 pm
Dinner
• 6:00-7:00 pm
Snack
• 9:00 pm
TRAINING DAY – 7:00 AM WORKOUT SESSION
Pre-Workout Meal
• 6:30-6:45 am
Post-Workout/Breakfast
• 8:00-8:30 am
Snack
• 10:00 am
Lunch
• 12:00-12:30 pm
Snack
• 3:00 pm
Dinner
• 6:00-7:00 pm
Snack
• 9:00 pm
INCREASE BODY MASS
Fruit
/Veggie
Carbs
Protein
DECREASE % BODY FAT
Fruit
/Veggie
Protein
Carbs
HEALTHY BREAKFAST IDEAS
• Breakfast burrito (eggs, sausage, veggies, sweet potatoes, cheese, avocado)
• Increase sweet potatoes
• Egg sandwich on whole wheat bread (egg, cheese, avocado, veggies)
• Add extra egg with slice of cheese
• Chobani Greek yogurt with all-natural granola, berries, flax/Chia seeds
• Use extra granola
• Veggie & cheese omelet (eggs, cheese, veggies, cilantro, try adding pesto.)
• Add 1-2 pieces whole wheat toast with peanut/almond butter
• Steel cut oatmeal with milk, berries, banana, flax/chia seeds, honey, cinnamon
• Add peanut/almond butter
• Fruit and protein smoothie (whey protein or Greek yogurt, milk, berries/fruit, frozen
banana, flax/chia seeds)
• Add peanut/almond butter
HEALTHY LUNCH IDEAS
•
Sandwiches/Wraps
• Greek (lean meat with feta, spinach, sundried tomatoes, hummus, olives)
• Meat and Cheese (lean meat with white cheese, veggies and yogurt-based
dressing)
• Pesto (lean meat and cheese with pesto and veggies)
• Chicken/tuna/egg salad
•
Salads
• Veggies with lean meat (chicken), veggies of choice, cheese (feta), dried or fresh
fruit (Diced apples, or dried cranberries/blueberries), nuts/seeds, avocado, quinoa
•
Chicken Sandwich Options
• Weight Gain: Use whole wheat Hoagie rolls, bagels, or hamburger buns for bread
options
• Decrease %Body Fat: Use wraps or thin bread/buns for bread options
HEALTHY DINNER
• Spaghetti with ground turkey, fresh garlic and basil, and marinara sauce; add green
salad
• Grilled chicken or turkey burgers with veggies (try adding grilled pineapple)
• Grilled chicken with brown rice or quinoa and veggies (mix together with garlic & soy
sauce)
• Tacos (put chicken in crockpot with taco seasoning)
• Grilled lean meat option with sweet potato fries & veggies
• Weight Gain: Use whole wheat Hoagie rolls or hamburger buns for bread options. Increase
carb intake (pasta, dinner rolls, rice, etc.). Add cheese to steamed veggies, pasta dishes, etc.
• Decrease %Body Fat: Use Thin bread/buns for bread options. Increase protein in pasta
dishes. Consume quinoa, sweet potatoes, brown rice, and veggies as main carb sources.
HEALTHY SNACKS
• Greek yogurt with granola, berries and flax/chia seeds
• Crackers and all-natural peanut/almond butter
• Hard boiled eggs and fruit with peanut butter
• Cheese sticks and fruit with peanut butter
• Cottage cheese with fruit or veggies
• Crackers, meat, cheese, and hummus
• Greek yogurt with 1 scoop Whey protein and peanut butter
• Protein bars (Quest, Premier Protein, Pure Protein)
• Trail mix (or just do almonds, walnuts, cashews, etc)
• Protein shake: Whey protein, milk, fruit, peanut butter, Chia/flaxseed
• Whole wheat toast with peanut butter, sliced banana, granola and honey
LAST MEAL
Consume a
Cassein
Protein Source
1-2 Hours
Before Bed
Cottage
Cheese
Spike
in GH
Protein
Shake
Milk
SUPER FOODS
Cinnamon
• (Add to oatmeal, yogurt, sweet potato, quinoa, cottage cheese)
Quinoa
• (Quinoa salads, eat with fruit, quinoa protein muffins, add cinnamon)
Chia & Flax Seed
• (Add to protein shakes, oatmeal, apple sauce, yogurt)
Peanut/Almond Butter
• (PB&J sandwich; add to bananas, apples, celery, dark chocolate, protein
shakes, oatmeal, crackers)
SUPER FOODS, CONTINUED…
Greek Yogurt
• (Add fruit, oats/granola; add to protein shakes, oatmeal, salads)
Trail Mix
• (Nuts, seeds, dried fruit, dark chocolate morsels)
Garlic
• (Add to chicken, salads, quinoa, whole wheat pasta, veggies)
Sweet Potato
• (Baked, steamed, mashed, baked wedges (fries); add cinnamon &
honey, add spices, mix with veggies)
Individualized
Athlete Meal
Plans
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APX
NUTRITION
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