Balanced Nutrition

//Balanced Nutrition
Balanced Nutrition 2017-08-23T13:22:07+00:00

PTS_BalNutrIMG01What Is Your Energy Level Like?

Let’s be honest people. Does your food and drink leave you feeling energized throughout the day or are your energy levels up and down like a rollercoaster?

The key is balanced fueling to nourish and energize your body needs to do its daily tasks.

PTS_BalNutrIMG02Well-Balanced and Nutrient Dense

To increase energy and improve performance, make your meals and snacks well balanced and nutrient dense. Well-balanced means your meals and snacks contain carbohydrates (carbs); vegetables or fruit, whole grained starch, lean protein, and healthy fat.

Nutrient dense means foods in their most natural form, whole grains and plant based.

PTS_BalNutrIMG03Athletes Need Carbs!

Yes I am telling you to eat carbohydrates! Carbs get such a bad rap, but they are the body’s preferred fuel source because they’re easy to break down and use.

Carbs are also the brain’s exclusive fuel source. Ever notice that when you get tired it’s in your head first before you feel tired in your body?

PTS_BalNutrIMG04What Are Carbs?

Carbs are vegetables, fruits, and starches. Starches are an excellent source of fuel for athletes. Veggies and fruits are lower in carbs and loaded with fiber.

PTS_BalNutrIMG05Examples of Starches

Whole grains include brown rice, barley, quinoa, potatoes, breads, pasta, cereals, and baked goods.

Serving size: the size of your fist.
*For high training days, add 2 or more servings of starch.

PTS_BalNutrIMG06Examples of Vegetables

Vegetables include kale, spinach, broccoli, zucchini, bell peppers, tomatoes, bok choy, celery, cucumbers, and squash.

Serving size: ¾ of your plate.

PTS_BalNutrIMG07bExamples of Fruits

Fruits include blueberries, blackberries, apples, oranges, strawberries, bananas, melon, kiwi, raspberries, grapes, etc.

Serving size: ¾ of your plate.

What is protein?

Protein is necessary to build and repair muscle. Follow the recommended serving size below for best performance. Most athletes as so focused on cutting carbs that they eat more protein than they need.

Animal sources of protein include: beef, pork, lamb, poultry, fish, and dairy.
Choose organic, grass-fed, free-range animal protein when possible.

Plant sources of protein include: legumes, soy/tofu, nuts, and seeds.

Serving size: the size and thickness of your palm.
*This is the approximate serving size for animal and plant protein sources.

PTS_BalNutrIMG08Animal sources of protein include: beef, pork, lamb, poultry, fish, dairy.

Choose organic, grass-fed, free-range animal protein when possible. Plant sources of protein include: legumes, soy/tofu, nuts and seeds.

Serving size: size of your palm

PTS_BalNutrIMG09What is fat?

Fat is a high energy source, keeps you satiated, and is essential for vitamin A, D, E and K transport and absorption. Some healthy fats include olive oil, coconut oil, avocado, almonds, walnuts, and peanut butter. Fat is also in animal products (meat, poultry, fish, and dairy). Choose low fat options.

Serving size: oils or nut butters = 1 Tbsp; nuts = small handful; avocado = ½ small fruit

PTS_BalNutrIMG10Balanced Nutrition Review

To balance your fueling, have vegetables or fruit, whole grains, lean protein, and healthy fat in your meals and snacks. This is the balance you need for steady energy release for best performance and health. Eat about every 3-4 hours to maintain energy level and help ease digestion. Here’s what your plate should look like: ¾ of your plate are vegetables, starch is the size of your your fist (add more on high training days), protein is the size of palm, and a drizzle of fat.