Suggested Workouts
Workout Routine
Name Workout
Nutrition
To Maintain Energy Levels Throughout your Season
The constant flow of Fuel + Fluids is the perfect equation for peak Fitness
Pre-Game or Pre- Practice Eating (1 hour before)
Try Eating/Drinking:
· 1 banana or orange & a 12 oz Sports Drink
· Energy Bar (High in CARBS & Low in Protein) & 12 oz Water
· 2 slices of Wheat Toast w/ 2 Tablespoons of Jam or jelly & 1 Tablespoon of Peanut butter
· 1 cup of cereal w/ ½ cup skim milk & 2 tablespoons of raisins & 1 glass of a Sports drink
· ½ cup of dried fruit & 12 oz juice
· Pretzels & applesauce
· Graham crackers & peanut butter
· Oatmeal cookies
· Fig bars
· Animal crackers & fruit cup
· granola bar, a piece of fruit, & juice
· two toaster waffles w/ applesauce
REMINDER: AVOID foods/meals high in fiber, fat or protein before you work out or have a competition. These foods digest SLOWLY and will decrease the rate of CARB absorption for fuel for your muscles AND they may cause nausea and bloating.
Post- Practice Snacks (eaten 15-30 minutes After Practice) followed by a meal within 2 hours:
REMINDER: Glycogen, or stored muscle energy, is used during a typical intense workout or competition. Replenish muscle energy stores by choosing carbohydrate-rich foods within 30 minutes after a weight workout, practice, or competition and again within 2 hours. Protein rich foods eaten within the first two hours of a workout stop further muscle breakdown and aid in muscle repair, recovery, and growth. This is to ensure you stay at peak levels of fitness throughout the season!
Try Eating or Drinking (or both):
½ cup of nuts & granola and a glass of milk
piece of fruit, 1 cup of yogurt or pudding and a glass of milk
Chocolate milk and an energy bar with 8-10g of Protein
2 string cheese sticks, 1 bagel w/ 2 Tablespoons of peanut butter w/ water
I English muffin 2 Table spoons of jam/jelly and 2 Tablespoons of Peanut butter w/ milk
Turkey or ham and cheese sandwich on 2 slices of wheat bread and a glass on milk or juice‘
Protein bar, Piece of fruit & water
2 soft pretzels dipped in low fat cream cheese w/ a glass of milk
crackers w/ peanut butter, cheese, or yogurt & a glass of water