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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..............................................................
     reafasts........................................................................
      unches..........................................................................3
     Dinners...........................................................................6
     PART 3: Fast Food Options..........................................­
     References and Resources.............................................3
                     2
                                 Part  Est. 2011
                            Guidelines
                    3
    Athletics Nutrition Guidelines
     € ‚atie ƒoris
     It is important to ha„e protein at e„er€ meal. Protein is necessar€ for muscle 
     …uildin† and reco„er€. Hi†h car… meals ‡ith little to no protein are outdated 
     and not ideal for athletic performance. alanced meals consistin† of a 
     moderate amount of car…oh€dratesˆ proteins and fats are ideal. ‰he ratio 
     should …e approŠimatel€ 4 percent car…oh€drateˆ 3 percent proteinˆ and 
     3 percent fat ‹commonl€ no‡n as the ŒoneŽ. ‰hirt€ percent fat seems lie 
     a lotˆ …ut it helps pro„ide sustained ener†€ le„els and should primaril€ …e in 
     the form health€ unsaturated fats. ‰he lo‡erˆ more moderate car…oh€drate 
     amounts help to eep …lood su†ar and ener†€ le„els sta…leˆ ‡ithout peas 
     or crashes. ‰his ratio of car…oh€drates‘proteins‘fats not onl€ helps pro„ide 
     stead€ ener†€ le„els for maŠimum athletic performanceˆ …ut also eeps 
     athletes health€ and lean. In addition to the proper ratioˆ fi„e to siŠ smaller 
     portioned meals ‹three meals and t‡o or three snacsŽ eaten no more than four 
     hours apartˆ rather than t‡o or three lar†er meals eaten se„eral hours apartˆ is 
     an essential contri…ution to stead€ ener†€ le„els. Athletes should a„oid †oin† 
     lon†er than four hours durin† the da€ ‡ithout a …alanced meal or snac.
     Carbodrate ources:   
     “ruits and „e††iesˆ …eans‘lentils ‹car…‘protein sourceŽˆ rice ‹…ro‡n is …estŽ 
     and other †rainsˆ oatmealˆ cream of ‡heatˆ †ritsˆ …reads ‹‡hole †rain or 
     eŒeiel …read is …estŽˆ cracersˆ tortillas
     Protein ources:  
      ean meatsˆ tofuˆ …eans‘lentils ‹car…‘protein sourceŽˆ e††sˆ mil ‹­” mil is a 
     perfect 4•3•3 ratio …€ itselfŽˆ Gree €o†urtˆ nuts‘seeds
      
     Fat ources:  
     Nut …uttersˆ oils ‹flaŠˆ oli„eˆ coconutˆ canolaˆ etc.Žˆ  a„ocadoˆ …utterˆ cheeseˆ 
     nuts‘seeds
     Enereal Replace ents:  
     alance …ars ‹a„aila…le in storesŽˆ —one …ars ‹a„aila…le in storesŽˆ P˜ …ars 
     ‹a„aila…le at ‡‡‡.pr…ar.comŽ.
                  4
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