10 Nutrition Rules to Live By

  1. Come back to earth. Try to choose the least processed forms of food. Fruits, veggies, whole grains, and high fiber carbohydrates fuel your body optimally.
  2. Eat a rainbow often. Eat Fruits or Vegetables with each meal. Choose a wide variety of colors for the biggest benefit.
  3. Less legs the better. Include a lean protein source with each meal/snack. Choose protein that has less legs more often! Ex: fish and vegetables sources = 0 legs, Chicken and Turkey = 2 legs, Cow meat and pork = 4 legs
  4. Eat fats that give something back. Include healthy fats in your diet like olive oil, nuts, seeds, avocado, fish, and flaxseeds
  5. Eat breakfast every day! This kisckstarts your metabolism for a productive day.
  6. Three for three. Eat smaller portions more often, spread evenly across the day. You should try to eat 5-6 meals per day. Aim for all nutrients (whole carbs, lean protein, healthy fats) every 3 hours.
  7. Stay Hydrated. (.5-1.0 x body weight = ounces of water per day) Dehydration = Decreased performance. Start drinking fluids early and often!
  8. Pre-workout and post-workout plan. Have a pre-workout snack and a carbohydrate/protein recovery snack or meal after your workout for optimal nutrition and recovery.
  9. Supplement Wisely. Fuel first and supplement second. If you are not getting what you need through food, add a multivitamin supplement and fish oil into your daily routine. Create a smart plan that supports your fueling plan and health. Before you take any supplement, check with your doctor.
  10. Sleep. The body recovers and repairs best when at rest! Aim for 8 hours of sleep.

Nutrition Week

Training Day

Game Day

Day Off

Breakfast 8am

-Protein options: Eggs, Ham, Lean Turkey, Beans, Yogurt, Low-fat Milk
-High-Fiber Carbohydrate options: Whole wheat bread, Oatmeal, High-fiber cereal
-Fruits + Veggies: Fruits + natural juices, Vegetables in omelets

Breakfast 8am

-Protein options: Eggs, Ham, Lean Turkey, Beans, Yogurt, Low-fat Milk
-High-Fiber Carbohydrate options: Whole wheat bread, Oatmeal, High-fiber cereal
-Fruits + Veggies: Fruits + natural juices, Vegetables in omelets

Breakfast 8am

-Protein options: Eggs, Ham, Lean Turkey, Beans, Yogurt, Low-fat Milk
-High-Fiber Carbohydrate options: Whole wheat bread, Oatmeal, High-fiber cereal
-Fruits + Veggies: Fruits + natural juices, Vegetables in omelets

Training 10-12am

-During Training: Water and Gatorade
-Post Training: Protein shake with 3:1 carb to protein ratio

Snack 10-12am

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Snack 10-12am

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Lunch 1pm

-Carbohydrates: Bowl of pasta with low fat sauce, brown rice, quinoa, whole wheat bread
-Lean protein: Fish (salmon, tuna, tilapia)), chicken, lean turkey, lean ham, lean red meat (ALL baked or grilled, nothing fried)
-Vegetables: varied colors
-Helathy Fats: Nuts and seeds, flax oil and olive oil, peanut butter, avocado, almonds
-Fruits for dessert

Pre-Game Lunch 3pm

-Carbohydrates: Bowl of pasta or brown rice (limit the amount of fatty sauces or dressings)
-Lean protein: Fish or chicken (NO red meat)
-Vegetables (NO lettuce)
-Healthy fats from nuts + seeds + olive oil + peanut butter
-NO cookies or ice cream or heavy desserts....eat fruits!

Lunch 1pm

-Carbohydrates: Bowl of pasta or brown rice (limit the amount of fatty sauces or dressings)
-Lean protein: Fish or chicken (NO red meat)
-Vegetables (NO lettuce)
-Healthy fats from nuts + seeds + olive oil + peanut butter
-NO cookies or ice cream or heavy desserts….eat fruits!

Snack 4pm

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Snack 5pm

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Snack 4pm

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Dinner 7pm

-Should be mainly protein and carbohydrate; limit amount of fats

Game 7pm

WIN!!!

Dinner 7pm

-Should be mainly protein and carbohydrate; limit amount of fats

Snack 9-10pm

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Post Game Nutrition 9-10pm

-Protein shake with 3:1 carb to protein ratio + glutamine
-Dinner: High carbohydrate + lean protein (limit amount of fats)

Snack 9-10pm

-Kashi or Nature Valley Granola Bar
-Instant oatmeal packet
-Fresh fruits and Vegetables
-Low fat peanut butter sandwich
-Tuna kits or Beef jerkey
-Yogurt
-Trail mix + roasted oats and seeds

Professionally Built and Maintained by Sektek