Meals
Pre-workout Snacks/Meals Guidelines for pre-workout snacks and meals
Develop a pre-workout fueling routine that works best for you Start practicing your routine in the offseason – in season is not the time to start experimenting Try to have a pre-workout meal 3-4 hours before your activity – Fills up your fuel tank! Try to have a pre-workout snack 30-60 minutes before your activity – Tops off your fuel tank!
Pre-workout snacks for 30-60 minutes before your work-out Each snack contains approximately 250 calories, 40 grams of carb, and 10 grams of protein.
¼ cup dry roasted peanuts w/ ¼ cup raisins 1 Banana w/ 1.5 T. Peanut Butter 1 Granola Bar w/ 8 oz, Skim Milk 1 cup reduced fat Chocolate Milk w/ 1 Med. piece of Fruit (apple) 1 cup Cereal w/ 1 cup 2% Milk w/ Banana 16 Animal Crackers w/ 8 oz. Skim Milk 1/2 Bagel w/ 1 T. Peanut Butter 1 piece 100% Whole Wheat Bread, 1 T. Jelly, 1 T. Peanut Butter 1 low fat Yogurt + ¼ cup low fat Granola *Be creative and use these as a guide to develop your own snacks. Serving Sizes: T = Tablespoon; t = teaspoon; cup = 8oz; 4oz= ~100g; 3oz = ~palm size
When you snack before activity does your stomach get upset?
Foods that might cause stomach upset before workouts
1. Try foods that are lighter and easier to digest (crackers, watered down fruit juice, sports drink)
-Dairy products (milk, yogurt, cheese…) -High fat foods (fried foods, peanut butter, fast food, pizza…) -High fiber foods (high fiber bars/cereals, fruits, vegetables…) -High sugar (pop, juice, candy, cookies, syrup…) -High protein (steak, protein shakes, eggs…)
2. Start with one cracker 60 minutes before a workout. Next time try 2 crackers. Continue to train your stomach until you are able to eat a good sized pre-workout snack 3. If you still can’t handle a pre-workout snack make sure you are having a larger snack or meal 3 hours before activity.
Spartan Performance– Website: SNAPP.msu.edu
Tested | Trained | Energized call: 517-884-6133
Post-workout Snacks/Meals Guidelines for post-workout snacks and meals
The quicker you can get your post workout snack in the better! Make sure it is at least within 30 minutes of when your workout ended. After a workout your muscles are ready to super-absorb the nutrients you eat. If you wait longer than 30 minutes nutrients will be absorbed much slower. Post-workout foods should be a combination of carbohydrate and protein You can make your post-workout snack into a meal but make sure you still have it within 30 minutes of your workout Don’t forget to follow post-workout hydration guidelines
Refuel
Rehydrate
Recover
Post-workout snacks for 15-30 minutes after your work-out Each snack contains approximately 500 calories, 75 grams of carb, and 20 grams of protein.
Bagel + 2 T. peanut butter Peanut butter and jelly sandwich w/ 1c. 1% milk 1 c. Oatmeal w/ 1 c. low fat milk, 1 pear & ¼ c. trail mix ¼ Trail Mix w/ 1c. low fat milk 2 Cups chocolate milk + 1 large banana 1 Turkey sandwich w/ 20oz. sports drink 2 boiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + 1/2c. cottage cheese 1 Low-fat fruit yogurt w/ 1 banana & 8 oz. Sports Drink 1 Baked potato + ¼ c. shredded cheese w/ 1 c. low fat milk & ½ c. applesauce 1 Pita bread + ¼ c. hummus/ refried beans w/ 1 banana & 1 stick string cheese 1 Fat free pudding cup, 1 bagel + 1 T. Low fat cream cheese & 1 c. low fat milk Serving Sizes: T = Tablespoon; t = teaspoon; cup = 8oz; 4oz= ~100g; 3oz = ~palm size
Spartan Performance– Website: SNAPP.msu.edu
Tested | Trained | Energized call: 517-884-6133
Develop a pre-workout fueling routine that works best for you Start practicing your routine in the offseason – in season is not the time to start experimenting Try to have a pre-workout meal 3-4 hours before your activity – Fills up your fuel tank! Try to have a pre-workout snack 30-60 minutes before your activity – Tops off your fuel tank!
Pre-workout snacks for 30-60 minutes before your work-out Each snack contains approximately 250 calories, 40 grams of carb, and 10 grams of protein.
¼ cup dry roasted peanuts w/ ¼ cup raisins 1 Banana w/ 1.5 T. Peanut Butter 1 Granola Bar w/ 8 oz, Skim Milk 1 cup reduced fat Chocolate Milk w/ 1 Med. piece of Fruit (apple) 1 cup Cereal w/ 1 cup 2% Milk w/ Banana 16 Animal Crackers w/ 8 oz. Skim Milk 1/2 Bagel w/ 1 T. Peanut Butter 1 piece 100% Whole Wheat Bread, 1 T. Jelly, 1 T. Peanut Butter 1 low fat Yogurt + ¼ cup low fat Granola *Be creative and use these as a guide to develop your own snacks. Serving Sizes: T = Tablespoon; t = teaspoon; cup = 8oz; 4oz= ~100g; 3oz = ~palm size
When you snack before activity does your stomach get upset?
Foods that might cause stomach upset before workouts
1. Try foods that are lighter and easier to digest (crackers, watered down fruit juice, sports drink)
-Dairy products (milk, yogurt, cheese…) -High fat foods (fried foods, peanut butter, fast food, pizza…) -High fiber foods (high fiber bars/cereals, fruits, vegetables…) -High sugar (pop, juice, candy, cookies, syrup…) -High protein (steak, protein shakes, eggs…)
2. Start with one cracker 60 minutes before a workout. Next time try 2 crackers. Continue to train your stomach until you are able to eat a good sized pre-workout snack 3. If you still can’t handle a pre-workout snack make sure you are having a larger snack or meal 3 hours before activity.
Spartan Performance– Website: SNAPP.msu.edu
Tested | Trained | Energized call: 517-884-6133
Post-workout Snacks/Meals Guidelines for post-workout snacks and meals
The quicker you can get your post workout snack in the better! Make sure it is at least within 30 minutes of when your workout ended. After a workout your muscles are ready to super-absorb the nutrients you eat. If you wait longer than 30 minutes nutrients will be absorbed much slower. Post-workout foods should be a combination of carbohydrate and protein You can make your post-workout snack into a meal but make sure you still have it within 30 minutes of your workout Don’t forget to follow post-workout hydration guidelines
Refuel
Rehydrate
Recover
Post-workout snacks for 15-30 minutes after your work-out Each snack contains approximately 500 calories, 75 grams of carb, and 20 grams of protein.
Bagel + 2 T. peanut butter Peanut butter and jelly sandwich w/ 1c. 1% milk 1 c. Oatmeal w/ 1 c. low fat milk, 1 pear & ¼ c. trail mix ¼ Trail Mix w/ 1c. low fat milk 2 Cups chocolate milk + 1 large banana 1 Turkey sandwich w/ 20oz. sports drink 2 boiled eggs w/ 1 slice toast + 2 T. jam + 1 orange + 1 banana + 1/2c. cottage cheese 1 Low-fat fruit yogurt w/ 1 banana & 8 oz. Sports Drink 1 Baked potato + ¼ c. shredded cheese w/ 1 c. low fat milk & ½ c. applesauce 1 Pita bread + ¼ c. hummus/ refried beans w/ 1 banana & 1 stick string cheese 1 Fat free pudding cup, 1 bagel + 1 T. Low fat cream cheese & 1 c. low fat milk Serving Sizes: T = Tablespoon; t = teaspoon; cup = 8oz; 4oz= ~100g; 3oz = ~palm size
Spartan Performance– Website: SNAPP.msu.edu
Tested | Trained | Energized call: 517-884-6133
