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    Trythistossthat Final

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    api-249245398
    This document provides examples of healthier swaps for snacks and meals to improve performance and nutrition. It suggests opting for foods like Greek yogurt and fruit, oatmeal and almonds, eggs and hummus, and whole grain pizza over less nutritious options like peanut butter pretzels, frappuccinos, protein bars, sugary cereal, and pepperoni pizza. The document emphasizes choosing foods with more protein, fiber and nutrients and less added sugar to fuel workouts and support performance.

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    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd

    Trythistossthat Final

    Uploaded by

    api-249245398
    133 views2 pages
    This document provides examples of healthier swaps for snacks and meals to improve performance and nutrition. It suggests opting for foods like Greek yogurt and fruit, oatmeal and almonds, eggs and hummus, and whole grain pizza over less nutritious options like peanut butter pretzels, frappuccinos, protein bars, sugary cereal, and pepperoni pizza. The document emphasizes choosing foods with more protein, fiber and nutrients and less added sugar to fuel workouts and support performance.

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    trythistossthat final

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    This document provides examples of healthier swaps for snacks and meals to improve performance and nutrition. It suggests opting for foods like Greek yogurt and fruit, oatmeal and almonds, eggs and hummus, and whole grain pizza over less nutritious options like peanut butter pretzels, frappuccinos, protein bars, sugary cereal, and pepperoni pizza. The document emphasizes choosing foods with more protein, fiber and nutrients and less added sugar to fuel workouts and support performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    133 views2 pages

    Trythistossthat Final

    Uploaded by

    api-249245398
    This document provides examples of healthier swaps for snacks and meals to improve performance and nutrition. It suggests opting for foods like Greek yogurt and fruit, oatmeal and almonds, eggs and hummus, and whole grain pizza over less nutritious options like peanut butter pretzels, frappuccinos, protein bars, sugary cereal, and pepperoni pizza. The document emphasizes choosing foods with more protein, fiber and nutrients and less added sugar to fuel workouts and support performance.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Improve

    your performance diet by making a few simple swaps that will


    increase the nutrient density of your meals and keep you feeling fuller longer!

    TRY THIS!

    TOSS THAT


    1T Peanut butter with 1 chopped apple

    and 6oz Greek yogurt
    Calories: 266
    *Yogurt is a great source of
    Total Fat: 9g
    protein (aim for 20-30g
    Sat. Fat: 2g
    Carbohydrates: 29g protein/day)
    *Healthy source of carbohydrates
    Fiber: 4g
    to refuel your muscles with
    Sugar: 29g
    glycogen in preparation for your
    Protein: 22g
    next workout or game

    Peanut butter-filled pretzels


    (16 pretzels)
    Calories: 280
    Total Fat: 16g
    Sat Fat: 3g
    Carbohydrates: 26g
    Fiber: 4g
    Sugar: 2g
    Protein: 10g

    *The high fat content of these
    pretzels makes them a less
    than ideal option for pre or
    post-workout snacking.

    TRY THIS!


    14oz Iced coffee, 1 cup 1% milk,

    cup oatmeal, 1 pear, and
    1 small handful of almonds
    Calories: 411
    Total Fat: 13g
    Sat. Fat: 2g
    *Excellent meal to fuel your
    Carbohydrates: 61g
    muscles before practice
    Fiber: 10g
    * Great sources of complex
    Sugar: 12g
    carbohydrates to help keep
    Protein: 17g
    your energy up throughout
    your workout

    TOSS THAT
    Starbucks Grande Caramel
    Frappuccino w/ 2% milk
    and Whipped Cream
    Calories: 400
    Total Fat: 14g
    Sat. Fat: 8g
    Carbohydrates: 65g
    Fiber: 0g
    Sugar: 63g
    Protein: 4g

    *This drink contains as
    many calories as a full meal,
    but does not provide the
    nutrient density of one.
    Most of these calories come
    from an excessive amount of
    added sugar.


    Sports Nutrition Interns 2014: Haley Powers, Kim-Ashleigh Mostert, Kyla Channell, and Vanessa Kinan

    TOSS THAT

    TRY THIS!
    2 hard-boiled eggs,
    2T Hummus, 1c carrots,


    1oz trail mix
    Calories: 387
    *Great post workout snack or
    Total Fat: 20g
    snack between practices and
    Carbohydrates: 31g games to refuel your muscles
    with glycogen and a complete
    Fiber: 7g
    protein
    Sugar: 11g
    *Good source of healthy fats
    Protein: 20g

    TRY THIS!

    Kashi GO LEAN 1c cereal
    with 1 c skim milk
    and c mixed berries
    Calories: 342
    *Great meal to start your
    Total Fat: 4g
    Sat. Fat: 1g
    day with high amounts of
    Carbohydrates: 63g fiber and protein to keep
    Fiber: 16g
    you full longer
    Sugar: 18g
    * Fuels your muscles so
    Protein: 23g
    youre ready to perform

    2 Protein Bars
    Calories: 540
    Total Fat: 16g
    Sat. Fat: 10g
    Carbohydrates: 62g

    Fiber: 4g
    Sugar: 44g
    Protein: 40g

    *While protein bars can be a quick
    post workout source of protein and
    calories, it is important to eat as many
    whole foods as possible. These bars
    tend to be high in added sugars.

    TOSS THAT
    1c CapN Crunch Cereal with
    1c whole milk
    Calories: 359
    Total Fat: 11g
    Sat. Fat: 7g
    Carbohydrates: 56g
    Fiber: 1g
    Sugar: 35g
    Protein: 10g
    *CapN Crunch, and cereals alike are
    high in sugar and calories but lacking
    in protein and fiber. This breakfast
    would not provide you with the fuel
    you need to compete at your best.

    TRY THIS!
    2 Slices whole wheat c hicken & veggie pizza

    with 2 cups of salad (spinach,
    tomatoes,
    cucumber and avocado)
    Calories: 410
    Total Fat: 16g
    Sat. Fat: 4g

    Carbohydrates: 61g
    Fiber: 15g
    *Good source of whole grains
    Sugar: 10g
    and fiber
    *Perfect way to load up on
    Protein: 17g
    vegetablesaim for three

    cups of veggies/day!
    *Delicious post-workout meal

    TOSS THAT
    3 Slices Pepperoni Pizza
    with 2T ranch dressing
    Calories: 898
    Total Fat: 47g
    Sat. Fat: 16g
    Carbohydrates: 87g
    Fiber: 4g
    *Most pizza is very high in fat
    Sugar: 13g
    and saturated fat, which
    Protein: 33g
    tends to slow down
    performance and add
    unnecessary calories to your
    pre or post-workout meal.

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