Spring 2022 - 43

BEFORE EXERCISE
* Eat a carbohydrate-rich meal with protein
3-4 hours prior to exercise.
- Examples: Banana and peanut butter
sandwich and milk; Bagel sandwich with
lean meat, cheese, and veggies; Chicken,
rice, and veggies; Spaghetti with lean meat
and a salad.
* Eat a carbohydrate-rich snack 30 minutes to
2 hours before training/competition.
- The timing is wide to account for the
difference between each individual - some
can eat prior without getting an upset
stomach and others cannot.
- Examples: A piece of fruit; A bagel; A
granola bar or trail mix; crudite; rice cakes;
whole grain pretzels and crackers; peanut
butter on whole grain toast.
AFTER EXERCISE
* Eat a combination of carbs and protein within
30 minutes of exercise.
- Examples: 8-16 oz. chocolate milk; Turkey
sandwich; Flavored Greek yogurt and fresh
fruit; Fruit and yogurt smoothie
* Eat a balanced meal containing all the food
groups (protein/dairy, grains, fruit, veggies)
within 2 hours.
- Examples: Homemade burrito (tortilla,
beans, lettuce, tomato, low-fat cheese, and
salsa); Grilled chicken, brown rice, veggies,
and fruit; Tuna salad made with veggies,
whole grain crackers, provolone cheese,
and fruit. n
*For Maximum Physical & Mental
Performance, at every meal, eat
carbohydrates, protein, and drink milk.
Stay Prepared in
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Spring 2022

Table of Contents for the Digital Edition of Spring 2022

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Spring 2022 - 2
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