Basic Idea:
You want to keep your protein, carbohydrate, and
fat intake as follows. 60/30/10%. Try to split up your meals so you are eating smaller meals divided into 6-7 meals throughout
the day. You may use a protein shake or meal replacement as 2-3 of these meals. Preparation is important, with busy lifestyle
packing and preparing meals ahead of time is best. Use Tupperware containers to store each individual meal then you can just
heat up in a microwave and eat. Keep the protein from lean sources as described below and carbohydrates from lower glycemic
choices. Fat will come from the foods you eat and you may substitute with some essential fatty acids (Flax Oil). After your
workout is the most important 3-hour window for nutrition. Immediately after workout drink something that will raise you insulin
level slightly to help in recovery (grape, orange juice, Gatorade), and then follow with a good protein drink. 30 minutes
later eat a small balanced meal that consists of moderately higher glycemic carbohydrates. The balance of the day should be
low glycemic carbohydrates and protein.
Good Protein Sources:
Tuna, Turkey, Fish, Chicken, Sirloin
Low Glycemic Carbohydrates:
Whole wheat, Sweet Potato, Any green Vegetable, Grapefruit, Oatmeal, Apples, Brown Rice
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