Red Mountain Football Nutritional Quick Reference1 sports bar

½ cup nuts + Rockin Refuel shakes½ cup raisins or craisins Protein powders

1 yogurt juice, milk, smoothies

Small bowl cereal Sports bars & fluids

1 PBJ on wheat

16 ounces chocolate milk Chocolate milk

1 oatmeal packet Trail mix & Gatorade1 meal replacement shake Yogurt, granola bar

• Whole foods should supply basic total caloric

intake of an athlete’s diet.

• Choose supplements that are high quality,

professional grade.

• There is no magic pill formula to success!!

• A good Multi-Vitamin will go a long way

• Whey Protein, Creatine, BCAA, Glutamine

- Decreased energy reduces your body's

Ability to store glycogen

- 20-30 minute naps during peak activity

levels of cortisol

- Not getting enough sleep can increase - Worse decision making and reflexes.

- Unneeded stress on the immune system

Prevents muscle cramps, strains and pulls

Supplements are just that…Supplemental!!

- You need to be getting 7-8 hours a night

Unsaturated Fats - Seeds, Nuts, liquid cooking oils

Supplements - After staff Consultation

Junk Food - Created to make money, not to build muscle (Portion control)

WHAT YOU NEED PRE AND POST WORKOUT

Water replenishment is the most Important factor during exercise.

Your body will always sacrifice muscle

function for temperature regulation.

SLEEP - You need an average of 7-8 hours each night, try and work in 20-30 minute naps during high intensity training days

Water - 16-24 oz. before, 8-12 oz. every 20 minutes during, 2 ounces for every pound after

Lean Proteins - Skinless, grilled, baked meats, non-low fat dairy, energy/recovery bars

Fruits - Whole, fresh, dried, 100% juice, canned if in own juice (no syrup)

Vegetables - Fresh raw, steamed, cooked, frozen, canned

Grain Carbohydrates /Fruit & Vegetable Juices - Complex carbohydrates and whole grains

3-Step Meal Builder & Grocery Store Checklist

Water

Sleep

Supplements

Red Mountain Performance Diet Priority Pyramid

Drink a minimum of 1 to 1.5 gallons/day.

Flushes out metabolic waste products

Maintains the bodies cooling system

Trout

Scallops

Herring

Halibut

Salmon

*Choose foods from each step to create an optimal meal for PERFORMANCE ENHANCEMENT!

1-2% Milk

Cottage Cheese

Greek YogurtsChocolate Milk

Whey Protein

Eggs (Egg Whites)

BeansSoy Products

Black BeansGarbanzo Beans

Pinto BeansKidney Beans

Chicken Breast

White Turkey Meat

Pork Tenderloin

93/7 Ground Beef

USDA Select Cuts

USDA Choice Cuts100% Whole Wheat

Wheat Tortillas

Any Oat Bread

Whole Wheat Pasta

Enriched Pasta

Soy or Egg Noodles

Mac-Cheese

Shredded Wheat

Oatmeal

Wild Brown Rice

Sweet Potatoes

Red Potatoes

White Rice

Lean Meats Seafood

Dairy Others

“Supplements”

"Real food”

Wild Game Meats

Tuna in Water

Shrimp

Cereal Pasta

Rice & Potatoes

Multi-Gran

Breads

Beans

Granola

Raisin Bran

Spinach

Carrots

Nuts and Extras

(Peanut Butter, Almonds, Cashews, Pecans, pistachios)

(Olive Oils, Vinegar, Garlic, Black Pepper)

Green/Yellow/Red

Peppers

Green Beans

Asparagus

Zucchini

Broccoli

Grapefruit

Pineapple

Peaches

Oranges

Bananas

Kiwi

Fruits Vegetables

Post-Workout Foods

Strawberries

Blueberries

Step 3 (Meat)Build and Maintain Immune System Fuel Body (Energy) Building Blocks (Create New Muscle)

Pre-Workout Foods

Step 1 (Snacks) Step 2 (Carbs)

Within 1 Hour Post-Workout (Snack) 25-50 grams 15-20 gramsWithin 3 Hours Post Workout (Meal) 50-100 grams 50 grams

Protein

Within 15 minutes Post Workout (Recovery)

25-50 grams <10 grams

25-50 grams 15-20 grams

30 Minute to 1 Hour Pre-Workout (Snack)

The Right Time and the Right Amount - when you are consistently training

hard, your recovery meal(s) may be the most important meal(s) you have during the day. Pay special attention to these meals, but still shoot for 5-6 meals throughout the day.

Timing Carbs

Red Mountain Football Nutritional Quick Reference

MacDonald's1 cup Grilled Chicken Deluxe (hold the special sauce)1 Grilled Chicken Salad (low-fat dressing) ½ Pancakes w/ syrup 1 cup Taco Bell 1 Grilled Chicken Burrito (no cheese or sour cream)2 slices Grilled Chicken Soft taco 2 Tbl. Grilled Veggie Fajita 8 oz. Bean Burrito

12 oz. Have as much lettuce, tomato, and salsa as you would likeBurger King BK Broiler Chicken Sandwich (no mayo or special sauce)

8 oz. Chicken Salad (low fat dressing) 1 cup Chipotle½ cup Bowl - Brown Rice Fajita Vegetables½ cup Grilled Chicken, any of the salsa, s (no cheese sour cream or guacamole) 1 cup Arby’s 2 Roast Chicken deluxe (no mayo) 3 oz. Roast Turkey Deluxe (no mayo) 1 Roasted Chicken Salad

12 oz. Wendy’s Dave’s Grilled Chicken (no mayo or special sauce)Grilled Chicken salad

12 oz. Garden Veggie Pita 2 med. Panda Express½ cup Steamed White Rice5 oz. Teriyaki Chicken, Mongolian Beef, or Shrimp2 Steamed Vegetables1 cup Stay away from the appetizers

Pizza Order a pizza that is thin with extra meat and extra vegetables

1 less crust, less cheese, pile on vegetables, 1 cup Subway1 Grilled Chicken or Turkey 6" or 12" on flatbread

All the vegetables, stay away from sauces, use oil and vinegarTea to drinkBaked Chips

- Trail mix (nuts, cereal, dried fruit, choc chips) - Granola Bars

- Wheat bread sandwiches or subs with PBJ or meat/cheese - Beans and rice (in tupperware)

- Dry Whole Grain Cereal such as Kashi, Wheaties, Raisin Bran Flakes, or Fiber One - Bagel with sliced cheese

BW: CAL: - Drinkable Yogurt - Yogurt-covered raisins or pretzels

- String cheese or cheese cubes - Sports bars (Gatorade Marathon Bars, etc…)

- Fresh fruit – Apples, bananas, oranges, grapes, blueberries or raspberries - Met-Rx RTDs

- Beef jerky (Original) - Mix 1

- Applesauce (no sugar added) or a fruit cup (not in Syrup) - Clif Bars- Nuts – almonds, walnuts, cashews or pecans are your best choices - Rockin' Refuel

Dinner

Healthy Fast Food Choices

Snack ideas to carry in your back pack, to have between classes, or take with you on road trips

64%17% 19%

Daily Totals

Snacks

Chocolate PuddingApple

Protein Refuel

% of daily calories

300 100 50 1504279 792 824 2745

CarbCal

Serving96 0 9 96

TeaBaked PotatoPeas-canned

Steak-leanWhole Wheat Roll

Jell-O w/Fruit

310 32 72 216

Cal ProCal FatCal CarbCal

186 11 68 1151027 263 201 574

300 176 108 0180 28 18 145

3290 32 4 26068 16 3 51

Lite-line CheeseSweet Potato Baked

Diet Soda

3 0 0Serving Cal ProCal FatCal

Orange JuiceFruit Cocktail

Green Beans CookedMixed Vegetables

Pasta w/Meat SauceDinner Roll

1 0 0 01221 220 228 795

156 88 59 7115 8 0 112

332 74 105 155238 23 54 156

16 4 1 1458 12 2 50

112 7 4 100194 4 3 187

1325 177 264 914

Serving

Serving Cal ProCal FatCal CarbCal

112 7 4 100132 53 3 75

122 21 14 92110 1 2 112

355 19 163 18082 26 52 2

200 28 18 15282 8 3 81

Cal ProCal FatCal CarbCal130 14 5 120

FAT (9kal/G)

Name:

Sample Meal Plan 4000 CaloriesBreakfast

Raisin BranBagel

CantaloupeHash Browns

EggWheat Toast

How Much Protein, Carbohydrates and Fats should I

be getting?

25% 60% 15%

g g g

PRO (4kal/G) CHO (4kal/G)

295300

32183272

47184772

285 3109 4609290 3163 4663

275 3000 4500280 3054 4554

265 2890 4390270 2945 4445

2727 4227255 2781 4281260 2836 4336

2563 40632618 41182672 4172

2400 39002454 39542509 4009

2236 37362290 37902345 3845

2072 35722127 36272181 3681

175 1909 34091964 34642018 3518

165 1801 3301170 1855 3355

155 1693 3193160 1747 3247

145 1585 3085150 1639 3139

1423 2923135 1477 2977140 1531 3031

240245250

120 1315 2815125 1369 2869130

210215220225230235

180185190195200205

JamOrange Juice

1% Milk

Lunch

BW BMR CAL

WHAT DO YOU NEED CALORICAL TO GAIN LMM