High-Intensity
Pre-Workout Snack 30 min prior
Nutrients: 15-45 g quick-acting carbs + 10-15 g protein
Examples
Greek yogurt + dried fruit + honey
Apple + 1oz ground turkey
Protein bar
Banana + 2 hard boiled eggs
Post-Workout Snack 30 min after
Nutrients: 4:1 ratio carbs to protein (about 1.5 g/kg body weight of carbs + 10-20 g protein)
Examples
1 cup sweet potato + 2 oz chicken
Apple + protein bar
Cereal with milk
Chocolate milk + banana
**Do not exceed 35g of protein post workout
Heavy Lifting
Pre-Workout Meal 4-6 hours prior
Nutrients: 30-40 g starchy carbs + 20-30 g protein + 10 g fat
Examples
1 cup oats + 1 Tbsp PB + 2-3 eggs
1 cup rice + 6oz chicken + tomato sauce
1 sweet potato + 6oz fish
Post-Workout Meal or Snack within 2 hours
Nutrients: 2:1-3:1 ratio carbs to protein (about 1 g/kg body weight of carbs + 10-30 g protein)
Examples
1 cup low-fat turkey chili
2 baked fish tacos
1 cup pasta + 4-6oz chicken
Chocolate milk
Protein bar or shake
Greek yogurt + dried fruit + honey
Endurance
Pre-Workout
Meal + Snack 4-6 hours & 30-60 minutes prior
Meal:
Nutrients: 40-50 g starchy carbs + 10-30 g protein + 5-10 g fat
Examples
1 cup oats + 1 Tbsp PB + 1 cup milk
1.5 cups rice w/beans + 4oz chicken
Greek yogurt + ¼ cup granola + 1 tsp honey + ½ cup fresh fruit
Snack:
Nutrients: 4:1 ratio carbs to protein (about 1.5 g/kg body weight of carbs + 10-20 g protein)
Examples:
Almond butter & honey sandwich
Granola bar
Fruit smoothie
Greek yogurt + ¼ cup fresh fruit
Post-Workout
Meal or Snack Within 1 hour
Nutrients: 3:1 ratio carbs to protein (about 1-1.5g/kg body weight of carbs + 10-30 g protein)
Examples
Meal:
1 cup pasta with 4-6oz chicken + tomato sauce
Bean & cheese burrito
BBQ chicken sandwich
Snack:
Protein bar or shake **Easiest to digest post endurance workout
Cereal with milk
Chocolate milk
Rest Days
Carbohydrates:
Low-moderate: 1 fist-size portion per meal
Protein & Fat
Similar to training days: 4-6oz protein per meal + moderate fat
Nutrients
Consume plenty of anti-inflammatory fruits and veggies
Examples
Meal:
Dark leafy green salad + dried fruit + 4-6oz chicken + oil
¾ cup lentils & rice + 4-6oz baked salmon + 1.5 cups broccoli
Snack:
Apple + cheese
Almond butter + banana
Tuna salad + tortilla chips
Carrots + hummus
Greek yogurt or cottage cheese + fresh fruit
