Here are some general guidelines.

PROTEIN -- should range from 30 to 35% of your total calories

Protein is in every living food; it’s also in vegetables and fruit. You should consume between 0.8 grams to 1 gram per pound of bodyweight each day. Try not to consume more than 1 gram per pound of bodyweight each day. .

Good sources:

• Deep. cold water fish (tuna, salmon, cod, haddock, sea bass)
• Lean beef, chicken, turkey
• low-fat milk, low-fat cottage cheese, low-fat yogurt (plain)
• eggs (don’t be afraid of 1 or 2 whole eggs each day),
• beans, sugar free peanut butter
• a handful of raw nuts (almond, pistachio) – keep in the refrigerator
• a handful of raw seeds (pumpernickel) – keep in the refrigerator

CARBOHYDRATES – 50 to 60% of your total calories

Complex vs. Simple –Complex carbs (whole grain) are digested more slowly and provide more even, constant supply of energy than simple carbs (sugar).

Good Sources:

Note: Look for additive free and no sugar added Brown rice, brown bread, pasta,

• whole grains for these
• Whole grain cereals
• choose cereals that have more than 5 grams of fiber
• Oatmeal –not in the little packets as this contains sugar;
• Sweet potatoes/yams
• Dark green vegetables:
• (spinach, broccoli, asparagus, peas, lettuce (eat romaine not iceberg)
• Fruits: Eat many different colors each day. The darker the color the better. Blueberries are the best! Apples, strawberries, bananas, etc

FAT – 10 to 20% of your total calories

• Try to get EFA (essential fatty acids) such as olive oil, flaxseed oil;
• limit animal fats and fried foods and get non-hydrogenated fats.
• Eat a handful of walnuts/almonds and pumpkin/sesame/sunflower sees. These contain Omega 3 fatty acids
• Fish also contains fat and it’s the “good” fat

MEALS

This is a general, overall guideline. It can be modified to fit one’s schedule and time constraints. A more detailed, meal by meal diet plan can be provided.

BREAKFAST

One of the two most important meals you will eat.

As soon as you get up, drink 8 ounces of water.

Do not drink milk and OJ together at the same meal. Drink milk; OJ later in the day.

Things to eat: Oatmeal (not instant), Cereal (whole grain), eggs, whole-grain: bread, or bagel or muffin; bananas; pancakes or waffles

Lunch foods also make good breakfast foods (ex. peanut butter and jelly on wheat); wraps; turkey bacon/sausage without additives; protein shake

Mid-morning snack

-Whole grain bagel, piece of fruit and water

Lunch

Eat a reasonable sized meal – with a moderate amount of both protein and crabs

Ex. Eat some chicken (or beef or fish) and a fair portion of rice (or pasta or potatoes), oatmeal, salad, vegetables, some whole grain bread and a piece of fruit

Pre-Workout Meals

Eat some carbs and some protein.

Things to eat: Pasta, potatoes, oatmeal, rice, salad, meat/fish

90 minutes before working out - Consume between 250-300 calories with a 1:1 ratio of protein and carbs.

Ex.: 8 oz. of low-fat cottage cheese and an apple; nuts/seeds; dried fruit

Post-Workout Meals

A. Between 30 minutes to 1 hour after working out consume about 60 grams of a fast-acting carbohydrate and 30 grams of protein

Ex. 60 grams of dextrose or 3 slices of WHITE bread can be your fast-acting carb and a protein drink for the 30 grams of protein.

B. 2 hours after working out - have a "balanced” meal

Eat a medium sized meal – one with a moderate amount of both protein and carbs.

Ex. eat chicken (or beef or fish) and a smaller portion of rice (or pasta or sweet potato), vegetables; salad and fruit; some EFA’s (nuts)

Bedtime Snack 

Shake – Ideally a Casein Protein Shake which is a slow release protein which we see you through to the next morning.

You will not eat again for a long time, so make sure you eat something.

OTHER NOTES

• Drink a lot of water (about 1 gallon) throughout the day.
• Have 5 or 6 servings of fruits/vegetables each day.
• Try to sleep at least 7 hours every night (preferably 8 hours).

SUPPLEMENTS

If you eat properly then you may limit supplementing accordingly.

Many people don’t fully supply their body with minerals, Vitamin C, B-Complex and flaxseed oil.

If you want to do a protein shake or meal replacement drink, do one that is whey protein based. (Look for whey protein concentrate on the label if you take it after you workout or use a micellar casein supplement if you take it before you go to bed.) A supplement is, by definition, something extra. The most important thing is to eat properly. If you do this, the need to supplement is not as great. At a maximum, consume two protein shakes per day and make sure you consume no more than 35 grams of protein at one time. Don’t forget that companies want you to consume a lot of their product and their suggested serving size are far too great. Also, “weight gainers” frequently have a lot of their calories which come from sugar sources and this is not healthy and should be avoided.

A very good vitamin-mineral supplement is called Endurlyte put out by Seroyal International. It’s a powder and many collegiate athletic programs use if after kids finishing their athletic event.