Nutrition For Performance & Health

       Nutrition is an aspect of training that is overlooked by so many athletes. They think if they train hard results will speak for themselves. The results speak for themselves when you train hard and eat smart! Below you will find great sources of nutrients, meal and snack ideas and what to eat before and after games or events. This is by no means a one size fits all, but it is a great starting point.

Sources of Nutrients

Proteins

Grass fed beef, organic chicken breast, omega three enriched cage free eggs, organic pork tenderloin, wild caught pacific salmon, organic turkey breast, wild caught tuna, plain Greek yogurt, dairy milk, organic lean ground turkey, organic buffalo, jerky, whey protein powder

Fats

Omega three enriched cage free eggs, wild caught salmon, avocadoes, wild caught tuna,
olive oil, nuts & seeds, olives, coconuts, almond butter, coconut oil

Carbohydrates 

Fruits & Vegetables
Blueberries, bananas, strawberries, oranges, apples, pineapples, raspberries, blackberries, peaches, mango, kiwi, honeydew, pears, cantaloupe, grapes, plums, broccoli, asparagus, tomatoes, sweet potatoes, peppers, onions, yams, eggplant, spinach, carrots, pumpkins, butternut squash, zucchini, white potatoes, cauliflower, celery   

Oats & Grains
Oatmeal, brown rice

 Source of Fluids

Water, green tea, black coffee

Daily Example of Good Nutrition

Breakfast:        2 organic omega three enriched cage free eggs
                                    1 cup of spinach, ¼ cup of mushrooms and ½ red pepper
                                    ½ cup of steel cut oatmeal w 2 tsp of organic honey
                                        ½ cup of blueberries and ½ cup of strawberries
                                    1 cup of green tea

Snack:              2 scoops of whey protein powder
                                    1 banana
                                    1 tbsp of almond butter
                                    1 cup of water
                                    1 cup of ice

Lunch:              6 oz organic chicken breast
                                    ½ cup of broccoli
                                    1 cup of sweet potatoes cooked w/ 1 tbsp of olive oil & cinnamon

Snack:              1 cup of plain Greek yogurt
                                    ¼ cup of walnuts
                                    ½ cup of blackberries

Dinner:            6 oz wild caught pacific salmon grilled with lemon & dill
                                    mixed greens with carrots, cucumbers, tomatoes and avocadoes
                                    1tbsp of olive oil & 1 tbsp of balsamic vinegar

** Drink water throughout the day**

Event Meal/Snack Planning

Protein- hard boiled eggs, jerky, whey protein shake, Greek yogurt

Fat- hard boiled eggs, almonds, walnuts, cashews, almond butter, coconut water, pumpkin seeds

Carbohydrates- bananas, peaches, celery, apples, strawberries, oranges

** Every athlete is different as it relates to pre/post event meals & snacks**