Nutrition Guidelines for our Athletes
Daily Eating Goals

Pay attention to what you eat, when you eat, and how much you eat
Eat minimally processed, nutrient rich, (organic) REAL food most of the time
Eat nutrient rich (healthy) carbohydrates for training and pre-meet
Drink water throughout the day, start when you wake up (target ½ your body weight in ounces)

Mealtime Portion Goals
(These are baseline portions and can be slightly adjusted based on activity of the athlete)

Protein - Eat (2) palm-size servings of protein per meal
Vegetables -  Eat (2) fist-size servings of vegetables per meal
Carbohydrates - Eat (2) hand-cupped size servings of carbs per meal
Fats - Eat (2) thumb-size servings of fats per meal

Target foods to eat (to be a successful athlete)

Proteins
Cooking methods: sauteed, baked, grilled, broiled, boiled, steamed, or braised
Beef (grass-fed preferred), turkey, chicken (free range bone-in, skin or skinless)
Salmon, mackerel, sardines, shrimp, halibut
Eggs (free range or pasture-raised), bacon, pork (ham)
Whey protein, protein isolate (powders)

Vegetables*  
Cooking methods: raw, sauteed, grilled, broiled, boiled, steamed
Broccoli, spinach, kale, collard greens, lettuce, cabbage, asparagus, green beans
Cauliflower, onions, cucumbers, zucchini, squash, fresh corn
Tomatoes, peppers, mushrooms, carrots, celery, brussels sprouts
    (*All you can eat! Look for non-GMO-fresh or frozen preferred, canned ok)

Carbohydrates/Fruits
Brown rice, wild rice, white rice (look for non-GMO)
Potatoes (sweet, red, white) yams, white or black beans
Pasta, whole wheat bread (look for non-GMO), steel-cut oatmeal
Strawberries, blackberries, blueberries, raspberries, apples, bananas, watermelon
Cherries, apricots, avocados, pineapples,kiwi, pears, plums, grapefruit, oranges

Fats
Avocados, butter (grass fed), olive oil, avocado oil, oil based dressings
Walnuts, almonds, cashews, macadamia nuts, sunflower seeds, pecans

Beverages
Water (natural or spring ideal)
Teas (unsweetened)
Milk (low fat, chocolate, almond, coconut, rice)
Fresh squeezed juices
Flavored waters (in moderation)
Drinks with Stevia as the sweetener

Acceptable Sports Drinks
(Use in moderation and not as your primary fuel for electrolytes replacement)
Unless you are performing heavily for 3 hours or more water is always your best source of hydration
Gatorade (zero)
Powerade (zero)
Body Armour
Honest Sport
Zico Pure Premium Coconut Water
Propel Zero - Flavored Water
Fruit flavored water made at home


Acceptable Energy Bars (Pre or Post workout snack)
Rule: (if you cannot read or understand the ingredient list then don’t eat it)
Rxbar
Quest
MariGold (HEB)
Power Bar (Nut Naturals, Performance,Triple Threat, Harvest)
Clif Bar, Clif Mojo, Z
All Natural KIND
Kashi Go Lean
Advocare
Lara
thinkThin
EPIC Bar Bacon




Food to avoid
Fast food! Fast food! Fast food!
All fried foods, burnt, blackened, charred, or breaded
All artificially produced sweets specifically any foods with high fructose corn syrup as the main ingredient
Pop tarts, cookies, chips, crackers, bagels, donuts, croissants, tortillas, pastries, most dry cereals
Any food with a long list of preservatives (if you cannot read it then don’t eat it)
Most pre-packaged boxed/canned foods (mac and cheese,spaghettios, top ramen)   
White sugar, Nutrasweet, Splenda, vegetable oils, white flour, catsup, jelly
Canned or cured meats, highly processed meats such as sausages/hot dogs

Drinks to avoid
All sodas (regular, diet, zero)
Ultra pasteurized milk
Bottled chocolate milks
Any bottled drinks with high fructose corn syrup
Sport drinks with Sodium Benzoate in the ingredient list
Sport drinks (Gatorade, Powerade, most generic ones)



Fueling Tips for Training and Competition
Before workouts:
  • Stay hydrated with water
  • Bring your own water for each workout (32 ounce container is good, 1G is ideal)
  • Eat a pre-workout meal 3-4 hours before workout (ideal)
  • Snack approximately 30 minutes before workout
  • Target a high carbohydrate (50-70% of meal), moderate protein, low fat & fiber

  • Example pre-workout/competition meals:
    • Morning training
  • Energy bar (aim for high in fiber) and a banana or a baggie of dry cereal (ie cheerios), granola, and a few nuts or shake with fruit and low-fat milk
  • Eggs - scrambled or hard-boiled with cheese, wheat toast w/butter
    • Mid-morning training
  • Steel cut oatmeal with peanut/almond butter mixed in, 1 fruit, 12 oz low-fat milk mixed with 1 scoop whey protein powder
  • (2) Hard-boiled eggs, ½ avocado, whole wheat toast w/ almond butter
    • Afternoon-training
  • Wheat bread sandwich with 3-5oz turkey or ham with produce (mustard, spinach/romaine, tomato, onion), cup of pasta salad, small energy bar

After workouts: (30min - 2hr “Golden Window”)
  • It is very important to eat as soon as you can after your workout!
  • This is the time when your body has been depleted of nutrients and minerals so you need to re-fuel right away!  
  • It is your opportunity to refuel properly now for tomorrow
  • Eat a wholesome, nutrient-rich meal based on the target foods and portions above.  
  • If you cannot eat right away grab a small recovery snack and drink while cooling down, stretching, foam rolling, deep tissue work
  • Goal is to eat a 3:1 ratio of carbohydrates to protein (3 grams carbohydrate to every 1 gram protein) in order to replace energy stores lost and muscle tears that happened during your workout

  • Example recovery snacks
    • Energy bar (aim for high in fiber) and a banana or a baggie of dry cereal (ie plain cheerios), low-fat granola, and a few nuts or shake with fruit and low-fat milk
    • Eggs - scrambled or hard-boiled with cheese
    • 16-20oz low-fat chocolate milk
    • Rx bar, Luna Bar, clif bar, gatorade bar, or powerbar protein plus
    • Smoothie: 1-2 cups low-fat milk, fruit, 1 scoop whey protein powder
    • 1-2 cups whole-grain cereal w/ milk
    • 1 cup fruit yogurt w/ granola
    • granola bar and 12oz low-fat milk

  • Post Workout Meal examples
    • 2 egg/2egg white omelet with low-fat cheese, veggies & ½ c chopped lean ham, 2 whole wheat eggo or kashi waffles with butter and fruit
    • 6- 12” subway sandwich on wheat or honey oat w/veggies, lean meat, & cheese with side of fruit
    • 5 oz grilled chicken breast, 2 cups pasta w/ marinara sauce, 2 cup vegetables, 1 wheat roll, 1 piece fruit
    • 1 grilled chicken sandwich, side of salad greens with oil and vinegar dressing, energy bar, & fruit
    • 1 whole wheat bagel w/ 3oz lean ham and swiss cheese, 1 cup pasta salad, energy bar
    • 4 ounce grilled salmon with herb butter, mixed green salad with oil and vinegar, 2-3 ounce of cooked rice or pasta
    • 6 ounce steak, baked potato (sweet or white), steamed broccoli and cauliflower, berries and cream
    • 5 ounces seasoned ground beef, 1 whole wheat pita bread, shredded/crumbled cheese, lettuce, diced tomatoes and cucumbers, sauteed onions, jalapenos, black beans, 2 servings of chopped fruit (watermelon, pineapple, strawberries)