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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 Hih car meals ith little to no protein are outdated and not ideal for athletic performance.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 car ohdrates proteins and fats are ideal. he ratio should e approimatel 4 percent car ohdrate 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 car ohdrate amounts help to eep lood suar and ener leels sta le ithout peas or crashes. his ratio of car ohdratesproteinsfats 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 contri ution 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 car protein 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 car protein 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 aaila le in stores one ars aaila le in stores P ars aaila le at .pr ar.com. 4
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