Janell Buchkoski MS RD CSSD janellapxstrength com SPORTS

Janell Buchkoski, MS, RD, CSSD janell@apxstrength. com SPORTS NUTRITION

MACRONUTRIENTS-THE BUILDING BLOCKS Fats Carb s Protei n

METABOLISM-FUEL YOUR BODY Snack Dinner Breakfa st EAT EVERY 2 -3 HOURS Snack Lunch Snack

HEALTHY PROTEINS Chee se Fish Eggs Milk BUILD & REPAIR MUSCLE Beans Lean Meats Cotta ge Chees e Greek Yogurt

UNHEALTHY PROTEINS Process ed Meats Fast Food Inflammation & Injury Meats that are Fried

HEALTHY CARBOHYDRATES Whole Wheat Grains Brown/W ild Rice Quinoa Vegetabl es ENERGY Fruits Oatmeal Potatoes and Sweet Potatoes

UNHEALTHY CARBOHYDRATES White Bread Soda High Fructose Corn Syrup Sugar Chips/Fri es Inflammation & Injury Sugar Cereals

HEALTHY FATS Nuts Avocad os Seeds Coconut Oil ELIMINATES INFLAMMATION& PREVENTS CONCUSSIONS Trail Mix Olive Oil Natural Nut Butter

UNHEALTHY FATS Trans Fats Saturat ed Fats Packag ed Snacks Inflammatio n & Injury Fried Foods

HYDRATION

PRE WORKOUT MEAL 30 -60 MINUTES BEFORE SESSION Greek Yogurt Fruit with Peanut Butter PB&J Sandwi ch Fuel Your Workout & Preserve LMM

RE-FUELING DURING GAME Fruit with PB Sport Gels/ Gummie s Water & Electrolyt es RE-FUEL ENERGY LEVELS

POST WORKOUT MEAL IMMEDIATELY AFTER SESSION Triggers hormones to stop the process of breaking down LMM Provides the building blocks to build Lean Muscle Mass (LMM) Repairs Damaged Muscle Tissue Increases Fat Oxidation Eliminates Toxins & Inflammation Replenishes Glycogen Stores Greek Yogurt Suppleme nts Protein bar 30 MINUTE “WINDOW OF OPPORTUNITY” Sandwich Chocolate Milk

MEAL PLAN

TRAINING DAY – 3: 00 TRAINING SESSION Breakfast • 7: 00 am Snack • 10: am Lunch • 12: 30 Pre-Workout Meal • 2: 30 pm Workout/Practice • 3: 00 – 4: 30 pm Post-Workout Meal • 4: 30 pm Dinner • 6: 00 -7: 00 pm Snack • 9: 00 pm

TRAINING DAY – 7: 00 AM WORKOUT SESSION Pre-Workout Meal • 6: 30 -6: 45 am Post. Workout/Breakfast • 8: 00 -8: 30 am Snack • 10: 00 am Lunch • 12: 00 -12: 30 pm Snack • 3: 00 pm Dinner • 6: 00 -7: 00 pm Snack • 9: 00 pm

HEALTHY BREAKFAST IDEAS • Breakfast burrito (eggs, sausage, veggies, sweet potatoes, cheese, avocado) • Egg Chobani Greek yogurt with all-natural granola, berries, flax/Chia seeds • Veggie & cheese omelet (eggs, cheese, veggies, cilantro, try adding pesto. ) • Steel cut oatmeal with milk, berries, banana, flax/chia seeds, honey, cinnamon • Fruit and protein smoothie (whey protein or Greek yogurt, milk, berries/fruit, frozen banana, flax/chia seeds)

HEALTHY LUNCH IDEAS • Sandwiches/Wraps • Greek (lean meat with feta, spinach, sundried tomatoes, hummus, olives) • Meat and Cheese (lean meat with white cheese, veggies and yogurt-based dressing) • Pesto (lean meat and cheese with pesto and veggies) • Chicken/tuna/egg salad • Salads • Veggies with lean meat (chicken), veggies of choice, cheese (feta), dried or fresh fruit (Diced apples, or dried cranberries/blueberries), nuts/seeds, avocado, quinoa • Chicken Sandwich Options

HEALTHY DINNER • Spaghetti with ground turkey, fresh garlic and basil, and marinara sauce; add green salad • Grilled chicken or turkey burgers with veggies (try adding grilled pineapple) • Grilled chicken with brown rice or quinoa and veggies (mix together with garlic & soy sauce) • Tacos (put chicken in crockpot with taco seasoning) • Grilled lean meat option with sweet potato fries & veggies

HEALTHY SNACKS • Greek yogurt with granola, berries and flax/chia seeds • Crackers and all-natural peanut/almond butter • Hard boiled eggs and fruit with peanut butter • Cheese sticks and fruit with peanut butter • Cottage cheese with fruit or veggies • Crackers, meat, cheese, and hummus • Greek yogurt with 1 scoop Whey protein and peanut butter • Protein bars (Quest, Premier Protein, Pure Protein) • Trail mix (or just do almonds, walnuts, cashews, etc) • Protein shake: Whey protein, milk, fruit, peanut butter, Chia/flaxseed • Whole wheat toast with peanut butter, sliced banana, granola and honey

LAST MEAL Cottag e Chees e Consume a Cassein Protein Source 1 -2 Hours Before Bed Protei n Shake Spik e in GH Milk

SUPER FOODS Cinnamon • (Add to oatmeal, yogurt, sweet potato, quinoa, cottage cheese) Quinoa • (Quinoa salads, eat with fruit, quinoa protein muffins, add cinnamon) Chia & Flax Seed • (Add to protein shakes, oatmeal, apple sauce, yogurt) Peanut/Almond Butter • (PB&J sandwich; add to bananas, apples, celery, dark chocolate, protein shakes, oatmeal, crackers)

SUPER FOODS, CONTINUED… Greek Yogurt • (Add fruit, oats/granola; add to protein shakes, oatmeal, salads) Trail Mix • (Nuts, seeds, dried fruit, dark chocolate morsels) Garlic • (Add to chicken, salads, quinoa, whole wheat pasta, veggies) Sweet Potato • (Baked, steamed, mashed, baked wedges (fries); add cinnamon & honey, add spices, mix with veggies)

Questions? Interested in Individualized Athlete Meal Plans? Please contact: Janell@apxstrength. com

APX NUTRITION nutrition@apxstrength. com