FIVE COMMANDMENTS FOR EATING LIKE AN ATHLETE

• Eat Breakfast

Your body needs fuel after fasting all night during sleep. Starting the day with an empty tank will negatively affect your mental and physical performance.

• Pee Clear

Water is crucial to your health—it makes up sixty percent of your body weight. Dark urine is a sign that you’re dehydrated and, especially for athletes, thirst isn’t always a reliable indicator of hydration needs.

• Eat More Fruits and Vegetables

Athletes need nutrient dense foods. Eating fruits and vegetables is the best way to get the nutrients you need to perform your best.

• Never Feel Hungry

The best athletes graze rather than gorge. Eat smaller portions of the right foods all day instead of starving between infrequent large meals.

• Refuel

Your body needs fuel immediately after training. Waiting longer than thirty minutes after exercise before refueling is stressful and hinders your body’s ability to recharge.

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MEAL TIMING FOR OPTIMUM PERFORMANCE

• Eat 5-6 times per day, every 3 hours
• Distribute calories evenly throughout day
• Consume mixed meals and snacks (carbohydrate and protein)
• Pack a cooler so appetizing food is readily available

Benefits of Meal Timing

Proper meal timing, composition, and frequency:

• Enhances performance
• Optimizes fuel availability
• Improves body composition

Nutrient Timing

• Eat meal or snack 1 hour before resistance training and within 30 minutes after:
• Carbohydrate to stimulate insulin release such as F1Sport/Prepare/Prolong
• Protein to provide amino acids within 30 minutes of completed training with Rebuild Strength/Endurance
• Consume adequate calories and protein throughout day to maintain anabolic state
• Excess protein (over 1gm/lb of body weight per day) not incorporated into muscle – increases amino acid oxidation

NUTRITION PERIODIZATION

Always Adjust Calorie Intake to Meet Training Requirements

• Inadequate calorie intake during training = fatigue, weight loss (including muscle), impaired performance
• Excessive calorie intake during lighter training = increase in body fat, and impaired performance

Erratic Eating

• Skipping breakfast or lunch:
• Reduces quality of training session due to reduced muscle and liver glycogen stores
• Impairs recovery
• Adequate calorie and carbohydrate intake is critical before, during, and after exercise to:
• Maintain quality of training
• Promote optimum recovery
• H24: Formula 1 Sport, Prepare, Prolong, Rebuild Strength/Endurance

CARBOHYDRATES

• Primary fuel for exercise (muscle glycogen) and brain (blood glucose)
• Spares muscle protein
• Helps burn fat efficiently
• Source of vitamins, minerals, fiber, and plant chemicals that promote health

Effects of Inadequate Carbohydrate Intake

• General lack of energy
• Muscle fatigue
• Difficulty concentrating
• Decreased endurance
• Loss of power and strength
• Reduces performance in stop and go sports like football and basketball

WHAT YOU SHOULD PACK

• Herbalife 24 Hydrate and or Prolong
• Water
• Granola bars, energy bars, breakfast bars
• Crackers, pretzels, baked chips
• Low-fat mini muffins
• Mini bagels, bread sticks, rice cakes
• Oatmeal raisin bars, fig bars, ginger snaps
• Fruit –banana, apple, orange, grapes
• Snack packs: Fruit, pudding, apple sauce
• Baby carrots
• String cheese
• Fruit yogurt low in sugar
• Canned tuna in water, chicken, turkey
• Cups of Soup

WHAT’S ON YOUR PLATE

2/3 of the Plate:

• Whole Grains
• Vegetables
• Fruits
• Beans

1/3 of the Plate:

• Lean animal / Plant Protein

EXAMPLE OF A GOOD MEAL FOR AN ATHLETE

Chicken Breast
Rice
Bread
Margarine
Vegetable Salad
Broccoli
Fruit
Nonfat Milk
Total

165
200
160 take out or replace with Stone Ground bread
45-real butter, real nut butter
150
50
120
80
970kcal

Breakfast

• 1/2 to 1 cup of oatmeal
• 1/2 to 1 banana
• 1 egg
• 1-2 slices whole grain toast
• 6 to 12 oz. orange juice
• 1 cup fruit yogart
• Smoothie-F1 Sport Adding oats/nut – butter/fruit

Lunch/Dinner

• 3 to 4 chicken
• 3/4 to 1 1/2 cups of rice
• 1 cup salad
• 1/2 to 1 cup broccoli
• 3/4 to 1 1/2 cups of fruit salad
• 1 to 2 slices of whole grain bread
• 8-16 oz. milk

7-15 Grams of Protein

• ½ cup of cottage cheese (non fat) 13 grams
• 1 Blue Bunny Carb Freedom Yogurt 5-7 grams
• 1 String Cheese 7 grams
• 1 serving of Soy Crisps 7 grams (17 crisps per serving)
• 3-4 Egg Whites 12-16 grams
• 2oz of Deli Meat 10-12 grams
• ½ can of Tuna 13 grams
• Sardines 19 grams -3.2oz
• Tofu 12.8 grams – firm raw
• 1 Soy/Garden Burger 13-18 grams
• Beef Jerky 12 grams – 1 oz
• 1 Herbalife Protein Bar Deluxe 10 grams
• 1 Herbalife Protein Drink Mix 15 grams
• Herbalife Creamy Chicken Soup Mix 16 grams

• 20-Gram Protein Snacks
• 1 Protein Bar Deluxe and ½ cup cottage cheese
• 3/4-cup cottage cheese (non fat) and fruit
• 1 large bag tuna and 1 Tbps. lite mayo
• 1 string cheese and 2oz deli meat
• 1 yogurt and small beef jerky
• 1 yogurt and Herbalife Protein Bar Deluxe
• 1 yogurt and Herbalife Creamy Chicken Soup Mix
• 5 hard-boiled egg whites and 1 yolk

25-Gram Protein Snacks

• 1-cup cottage cheese (non fat) and fruit
• 6 hard-boiled egg whites
• 1 protein bar and 1 beverage drink mix
• 1-soy nuts and 1 beverage drink mix
• 1 garden burger and yogurt
• 1 large bag/can of tuna/1Tbls. lite mayo with one serving soy Crisps