Nutrition Chart Pdf 133646 | Nutritional Info

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File: Nutrition Chart Pdf 133646 | Nutritional Info

athletics est 2011 department nutritional guide 1 contents part 1 guidelines 3 athletics nutrition guidelines 4 meal plan selection chart 6 meal plan health information part 2 recipes reafasts unches ...

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                               Athletics  Est. 2011
                            Department
                            Nutritional
                                  Guide
                     1
     CONTENTS
     PART 1: Guidelines.........................................................3
     Athletics Nutrition Guidelines............................................4
     Meal Plan Selection Chart..................................................6
     Meal Plan Health Information............................................
     PART 2: Recipes..............................................................
     reafasts........................................................................
      unches..........................................................................3
     Dinners...........................................................................6
     PART 3: Fast Food Options..........................................
     References and Resources.............................................3
                     2
                                 Part  Est. 2011
                            Guidelines
                    3
    Athletics Nutrition Guidelines
      atie oris
     It is important to hae protein at eer meal. Protein is necessar for muscle 
     uildin and recoer. Hih car meals ith little to no protein are outdated 
     and not ideal for athletic performance. alanced meals consistin of a 
     moderate amount of carohdrates proteins and fats are ideal. he ratio 
     should e approimatel 4 percent carohdrate 3 percent protein and 
     3 percent fat commonl non as the one. hirt percent fat seems lie 
     a lot ut it helps proide sustained ener leels and should primaril e in 
     the form health unsaturated fats. he loer more moderate carohdrate 
     amounts help to eep lood suar and ener leels stale ithout peas 
     or crashes. his ratio of carohdratesproteinsfats not onl helps proide 
     stead ener leels for maimum athletic performance ut also eeps 
     athletes health and lean. In addition to the proper ratio fie to si smaller 
     portioned meals three meals and to or three snacs eaten no more than four 
     hours apart rather than to or three larer meals eaten seeral hours apart is 
     an essential contriution to stead ener leels. Athletes should aoid oin 
     loner than four hours durin the da ithout a alanced meal or snac.
     Carbodrate ources:   
     ruits and eies eanslentils carprotein source rice ron is est 
     and other rains oatmeal cream of heat rits reads hole rain or 
     eeiel read is est cracers tortillas
     Protein ources:  
      ean meats tofu eanslentils carprotein source es mil  mil is a 
     perfect 433 ratio  itself Gree ourt nutsseeds
      
     Fat ources:  
     Nut utters oils fla olie coconut canola etc.  aocado utter cheese 
     nutsseeds
     Enereal Replace ents:  
     alance ars aailale in stores one ars aailale in stores P ars 
     aailale at .prar.com.
                  4

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...Athletics est department nutritional guide contents part guidelines nutrition meal plan selection chart health information recipes reafasts unches dinners fast food options references and resources atie oris it is important to hae protein at eer necessar for muscle uildin recoer hih car meals ith little no are outdated not ideal athletic performance alanced consistin of a moderate amount carohdrates proteins fats he ratio should e approimatel percent carohdrate fat commonl non as the one hirt seems lie lot ut helps proide sustained ener leels primaril in form unsaturated loer more amounts help eep lood suar stale ithout peas or crashes his carohdratesproteinsfats onl stead maimum also eeps athletes lean addition proper fie si smaller portioned three snacs eaten than four hours apart rather larer seeral an essential contriution aoid oin loner durin da snac carbodrate ources ruits eies eanslentils carprotein source rice ron other rains oatmeal cream heat rits reads hole rain eeiel read c...

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