ABOUT


TAPPERING & SPEED DIET
  1. NO FRIED FOODS
  2. NO SWEETS
  3. ​NO SWEET OR COLORED DRINKS (POWERADE IN MODERATION AFTER PRACTICE DUE TO HIGH CALORIES AND SODIUM)
  4. ​SURPLUS OF GREEN FOODS AND VEGITABLES (THE MORE DIVERSITY IN COLORS THE BETTER)
  5. ​WHITE MEAT (SKINLESS CHICKEN), FISH, LOW SODIUM BEANS
  6. ​DIVERSE FRUITS (THE MORE COLORS THE BETTER/STRESS GREEN APPLES)
  7. BROWN RICE OVER WHITE RICE
  8. ​SNACK ON NUTS AND WHOLE GRAINS WITH LOW SUGAR AND SALT
  9. ​96 OZ OF WATER DAILY (MARK A GALLON JUG OR CONTAINER IN EQUAL INCREMENTS FOR 2 HOURS
  10. ​2 TEASPOONS OF APPLE CIDER VINEGAR, 1 TEASPOON OF ORGANIC HONEY, 8 OZ OF WATER, HEAT UP AND SIP
  11. ​2 DAYS BEFORE COMPETITION LOAD PASTA AND WATER.






FUELING FOR TRAINING

  • PRE-WORKOUT MEAL 3-4 HOURS BEFORE WORKOUT IS IDEAL
  • HIGH CARBOHYDRATE (50-70% OF MEAL), MODERATE PROTEIN, LOW FAT & FIBER
  • EXAMPLES OF PRE-WORKOUT MEALS BASED ON WORKOUT TIMES…
  • EARLY MORNING TRAINING: ENERGY BAR AND A BANANA OR A BAGGIE OF DRY CEREAL, GRANOLA, AND A FEW NUTS OR SHAKE WITH FRUIT AND LOW-FAT MILK
  • MID-MORNING TRAINING: OATMEAL WITH PEANUT/ALMOND BUTTER MIXED IN, 1 FRUIT, 12OZ LOW-FAT MILK MIXED WITH 1 SCOOP WHEY POWDER
  • AFTERNOON-TRAINING: THICK WHEAT BREAD SANDWICH W/3-5OZ TURKEY OR HAM WITH FIXINGS, CUP OF PASTA SALAD OR FRUIT, SMALL ENERGY BAR
  • SNACK APPROXIMATELY 30 MINUTES BEFORE WORKOUT

 HIGH CARBOHYDRATE, LOW PROTEIN
 EXAMPLES: ENERGY BAR, GRANOLA BAR, FRUIT, SMALL FRUIT SMOOTHIE, SPORT GUMMIES OR GELS, FIG BARS, CEREAL


DURING-WORKOUT WORKOUTS > 90 MIN CONSIDER FOOD-BASED CARBOHYDRATE CONSUMPTION OR CARBOHYDRATE SUPPLEMENT

o HIGH CARBOHYDRATE, LOW TO NO PROTEIN, NO FAT

EXAMPLES: SPORTS DRINKS, SMALL ENERGY BAR, SMALL
CHEWY GRANOLA BAR, FRUIT, CRACKERS, PEANUT BUTTER CRACKERS, FIG BARS, SPORT GUMMIES OR GELS
IF YOU ARE TRYING TO GAIN WEIGHT, WORK ON DRINKING OR EATING SOMETHING DURING WORKOUT LIKE AN ENERGY BAR, BANANA, GRANOLA BAR, SHAKE WITH CARBOHYDRATE AND SOME PROTEIN OR AMINO ACIDS (EX: ROCKIN’ REFUEL, GATORADE WITH WHEY PROTEIN ADDED, MIX 1 SHAKE) OR SIP ON SPORTS DRINK CONSISTENTLY THROUGHOUT WORKOUT.


POST-WORKOUT “2 HOUR WINDOW OF OPPORTUNITY” = EAT AS SOON AS YOU CAN POST-WORKOUT!!!
30 MINUTES POST WORKOUT IS THE MOST IMPORTANT TIME TO EAT. GRAB A RECOVERY SNACK OR DRINK WHILE STRETCHING, FOAM ROLLING, OR ASAP AFTER WORKOUT UNLESS YOU CAN EAT A FULL MEAL WITHIN THIS 30 MINUTE TIME FRAME.

GOAL IS TO EAT A 2:1-4:1 RATIO OF CARBOHYDRATES TO PROTEIN (2-4 GRAMS CARBOHYDRATE TO EVERY 1 GRAM PROTEIN) IN ORDER TO REPLACE ENERGY STORES LOST AND MUSCLE TEARS THAT HAPPENED DURING YOUR WORKOUT
IMMEDIATE POST-WORKOUT SNACK IDEAS:

o 16-20OZ LOW-FAT CHOCOLATE MILK
o CLIF BAR, GATORADE BAR, OR POWERBAR PROTEIN PLUS
o SMOOTHIE: 1-2 CUPS LOW-FAT MILK, FRUIT, 1 SCOOP WHEY PROTEIN POWDER
o 1-2 CUPS WHOLE-GRAIN CEREAL W/ MILK
o 1 CUP FRUIT YOGURT W/ GRANOLA
o GRANOLA BAR AND 12OZ LOW-FAT MILK
o SHAKE EX. ROCKIN REFUEL, MIX 1, GATORADE WITH SCOOP WHEY PROTEIN, EAS MYOPLEX LITE OR MUSCLE MILK W/ A BANANA (BANANA FOR MORE CARBS),

MEAL 1-2 HOURS POST-WORKOUT IDEAS:

o 2 EGG/2EGG WHITE OMELET WITH LOW-FAT CHEESE, VEGGIES & ½ C CHOPPED LEAN HAM, 2 WHOLE WHEAT EGGO OR KASHI WAFFLES WITH LOW-FAT BUTTER AND DRIZZLE SYRUP OR FRUIT
o 12” SUBWAY ON WHEAT OR HONEY OAT W/VEGGIES, LEAN MEAT, & CHEESE, BAKED CHIPS & FRUIT
o 5 OZ GRILLED CHICKEN BREAST, 2 CUPS PASTA W/ MARINARA SAUCE, 1 CUP GREEN VEGGIE, 1 WHEAT ROLL, 1PIECE FRUIT
o 1 GRILLED CHICKEN SANDWICH, 1 BAG BAKED LAYS, ENERGY BAR, & FRUIT
o 1 WHOLE WHEAT BAGEL W/ 3OZ LEAN HAM AND SWISS CHEESE, 1 CUP COLD PASTA SALAD, ENERGY BARPERFORMANCE GROCERY SHOPPING

BEST SPORTS BAR CHOICES

POWER BAR NUT NATURALS • POWER BAR PERFORMANCE • POWER BAR TRIPLE THREAT • POWER BAR HARVEST • CLIF BAR • CLIF MOJO BAR • KASHI GO LEAN CRUNCHY • KASHI GO LEAN BAR • KASHI GO LEAN ROLL GATORADE BAR • ADVOCARE SNACK BAR • LARA BAR • CLIF Z BAR
BEST GRANOLA BAR CHOICES

NATURE VALLEY CRUNCHY • NATURE VALLEY TRAIL MIX • KASHI TLC CHEWY • KASHI TLC • CRUNCHYALL BRAN BAR • SMART START BAR • KELLOGG’S GRANOLA MUNCH’EMS • QUAKER OATMEAL-TO-GO BAR
BEST CRACKER & CHIP CHOICES

WHEAT THINS HARVEST • WHEAT THINS 5-GRAIN • WHEAT THINS MULTI-GRAIN • KASHI TLC CRACKERS • WHOLE GRAIN TRISCUITS • RITZ TOASTED CHIPS • MULTIGRAIN GOLDFISH • BAKED LAYS • SUN CHIPS • CHEX MIX • PRETZELS • ALLBRAN MULTIGRAIN CRACKERS • GUILTLESS GOURMET TORTILLA CHIPS
BEST CEREALS QUAKER OATMEAL SQUARES • MULTI-GRAIN CHEERIOS • QUAKER MINI WHEATS • YOGURT BURST CHEERIOS • KELLOGG’S ALL BRAN YOGURT BITES • TOTAL WHOLE GRAIN FLAKES • KELLOGG’S CRACKLIN’ OAT BRAN • POST GRAPE NUT FLAKES • KELLOGG’S RAISIN BRAN CRUNCH • POST HONEY BUNCHES OF OATS • KELLOGG’S SMART START • COMPLETE BRAN FLAKES • LOW-FAT GRANOLA • KASHI HEART-TOHEART • TOTAL OATMEAL CRISP • QUAKER WEIGHT CONTROL OATMEAL • FIBER ONE HONEY CLUSTERS • KELLOGG’S RAISIN BRAN • POST GRAPE NUTS TRAIL MIX CRUNCH • KASHI GO LEAN CRUNCH • QUAKER OATMEAL


BEST DAIRY CHOICES TO GAIN WEIGHT
2% MILK • 2% CHEESE • YOPLAIT YOGURT • YOPLAIT WHIPS • YOPLAIT THICK & CREAMY • YOPLAIT GREEK 2 X PROTEIN • KROGER CARB MASTER

TO LOSE WEIGHT SKIM MILK 
2% CHEESE • YOPLAIT LIGHT • DANNON LIGHT-N-FIT • ACTIVIA LIGHT • KROGER CARB MASTER • YOPLAIT GREEK 2 X PROTEIN
FRUIT CHOICES BERRIES (BLUEBERRIES, RASPBERRIES, STRAWBERRIES) • CHERRIES • MELONS • PINEAPPLE • PEACHES • GRAPES • MANGOS • GRAPEFRUIT • ORANGES • DRIED FRUITS • BANANAS
VEGETABLE CHOICES MIXED SALAD GREENS • BELL PEPPERS • BROCCOLI • SWEET POTATOES • MUSHROOMS • TOMATOES • ZUCCHINI • SQUASH • CAULIFLOWER • SPINACH • GREEN BEANS • CARROTS
BEST GRAIN/BREAD CHOICES BROWN RICE (BOIL IN A BAG) • WHOLE WHEAT PASTA • MULTI-GRAIN ENGLISH MUFFINS • QUINOA • WHOLE WHEAT BREAD • WHOLE WHEAT TORTILLAS • FLAT OUT WRAPS
BEST MEAT CHOICES LEAN GROUND TURKEY • TURKEY SAUSAGE • TURKEY PEPPERONI • BEEF JERKY • PORK TENDERLOIN • WILD SALMON • TUNA • RAINBOW TROUT • SEA BASS • HALIBUT (TILAPIA AND COD ARE LOWER IN OMEGA FATTY ACIDS, BUT STILL GOOD)

GROCERY SHOPPING TIPS:
CHEAPER AND HEALTHIER 1. BEANS AND EGGS ARE EXCELLENT CHEAP SOURCES OF PROTEIN. 2. CHOCOLATE MILK IS AFFORDABLE AND GREAT FOR RECOVERY AFTER WORKOUTS. PERFECT 2-4:1 CARB/PROTEIN RATIO. 3. WHEN BUYING FRUITS AND VEGETABLES, FRESH IS BEST, FROZEN IS SECOND, AND CANNED IS OUR THIRD OPTION FOR OPTIMAL NUTRITIONAL VALUE. 4. WHEN PURCHASING FRUITS AND VEGETABLES, IMMEDIATELY CUT THEM AND PLACE IN CONTAINERS TO HAVE EASILY ACCESSIBLE FOR COOKING OR SNACKING. 5. FROZEN VEGETABLES ARE CHEAPER THAN FRESH. STEAM IN THE MICROWAVE OR STEAMER.  

TAPPERING & SPEED DIET
  1. ​NO FRIED FRIED FOODS
  2. NO SWEETS
  3. ​NO SWEET OR COLORED DRINKS (POWERADE IN MODERATION AFTER PRACTICE DUE TO HIGH CALORIES AND SODIUM)
  4. ​SURPLUS OF GREEN FOODS AND VEGITABLES (THE MORE DIVERSITY IN COLORS THE BETTER)
  5. ​WHITE MEAT (SKINLESS CHICKEN), FISH, LOW SODIUM BEANS
  6. ​DIVERSE FRUITS (THE MORE COLORS THE BETTER/STRESS GREEN APPLES)
  7. BROWN RICE OVER WHITE RICE
  8. ​SNACK ON NUTS AND WHOLE GRAINS WITH LOW SUGAR AND SALT
  9. ​96 OZ OF WATER DAILY (MARK A GALLON JUG OR CONTAINER IN EQUAL INCREMENTS FOR 2 HOURS
  10. ​2 TEASPOONS OF APPLE CIDER VINEGAR, 1 TEASPOON OF ORGANIC HONEY, 8 OZ OF WATER, HEAT UP AND SIP
  11. ​2 DAYS BEFORE COMPETITION LOAD PASTA AND WATER.