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EASY TRAINING PLATE
CARBSPROTEIN
BEVER-AGES:WATERSKIM MILKUNSWEET TEA
HEALTHY FATS:OLIVE OILRAW NUTS & SEEDSGUACAMOLE
VEG
ETAB
LES
1/2 SERVING*1 SPOONFUL*
MODERATE TRAINING PLATE
CARBS
PROTEIN
BEVER-AGES:WATERSKIM MILKUNSWEET TEA
HEALTHY FATS:OLIVE OILRAW NUTS & SEEDSGUACAMOLE
FRUIT:PINEAPPLEBERRIESGRAPEFRUIT
1 SERVING
VEGET
ABLES
1 SERVING*2 SPOONFULS*
HARD TRAINING PLATE
CARBS
PROTEIN
BEVER-AGES:WATERSKIM MILKUNSWEET TEA
HEALTHY FATS:OLIVE OILRAW NUTS & SEEDSGUACAMOLE
FRUIT:PINEAPPLEBERRIESGRAPEFRUIT
1 SERVING
VEGET
ABLES
2 SERVINGS*3-4 SPOONFULS*
WEIGHT MANAGEMENT PLATE
CARBS
PROTEIN
BEVER-AGES:WATERSKIM MILKUNSWEET TEA
HEALTHY FATS:OLIVE OILRAW NUTS & SEEDSGUACAMOLE
VEG
ETAB
LES
1/2 SERVING*1 SPOONFUL*
RECOVERY NUTRITION: LEAN OUT OR MAINTAIN RECOVERY NUTRITION: WEIGHT GAIN
160-179 LBS
CHOCOLATE MILK (8 0Z) + 1 FRUIT
MUSCLE MILK GATORADE 03
160-179 LBS
MUSCLE MILK + 2 FRUITS
GATORADE 03 + BANANA
180-199 LBS
CHOCOLATE MILK (8 0Z) + BANANA
MUSCLE MILK + 1 FRUIT
GATORADE 03
180-199 LBS
2 X CHOCOLATE MILK (8 0Z) + BANANA
MUSCLE MILK + 2 FRUITS
200-219 LBS
2 X CHOCOLATE MILK (8 0Z)
MUSCLE MILK + BANANA
GATORADE 03 +2 FRUITS
200-219 LBS
GATORADE 03 +2 FRUITS
MUSCLE MILK + BANANA
220-239 LBS
MUSCLE MILK + 2 FRUITS
2 X CHOCOLATE MILK (8 0Z)
GATORADE 03 + BANANA
220-239 LBS
GATORADE 03 + BANANA
MUSCLE MILK + 2 FRUITS
240+ LBS
2 X CHOCOLATE MILK (8 0Z) + 1 FRUIT
GATORADE 03 + BANANA
MUSCLE MILK + CHOCOLATE MILK
240+ LBS
GATORADE 03 + 2 FRUITS
GATORADE 03 + MUSCLE MILK
REAL ATHLETES DON’T CRAMP…• MAIN MINERALS AFFECT OUR MUSCLES: CALCIUM, POTASSIUM, SODIUM, MAGNESIUM
• FOODS THAT PREVENT CRAMPS:POTASSIM RICH FOODS
DRIED FRUITS, RAISINS, STRAWBERRIES, CANTALOUPES, OJ, ORANGES, SPINACH, TURKEY, FISH, & BEEF
CALCIUM RICH FOODSDAIRY PRODUCTS – MILK, YOGURT, CHEESE
MAGNESIUM RICH FOODSDARK, LEAFY GREENS – BROCCOLI, KALE, SPINACH
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