Eating for Strength: The Protein Window

Protein

 Essential for the maintenance, growth, and repair of all body cells  Good sources: Lean meats, fish, poultry, cottage cheese, yogurt, skim milk, beans, nuts, peanut butter, soy foods (tofu, tempeh, soymilk)

Post Exercise Protein

 To maximize muscle building after a strength workout:    Consume a mixture of protein and carbohydrates within 30 minutes The timing of this protein snack is critical to increase muscle mass Always bring a high protein snack with you, or stored in your locker after workouts

Best Choices

     Chocolate milk (can add additional serving of protein powder) Peanut butter sandwich Turkey and cheese sandwich Protein bar or shake Hard boiled egg and 2 slices of toast

Breakfast: The Most Important Meal of the Day!!

Eat breakfast!

 Eating breakfast has been proven to improve concentration, problem solving ability, mental performance, memory, and mood.

 People who eat breakfast tend to weigh less and have healthier diet than people who chronically skip breakfast.

Why?

   Skipping breakfast can slow down your metabolism by as much as 20% and sets your body up to hold onto fat you eat later in the day Breakfast is a great time to eat nutritionally dense foods such as whole grains cereals, fruits, eggs, and dairy. Not eating breakfast can cause you to binge on unhealthy foods for the rest of the day

Quick and Easy Breakfasts

         Cereal with sliced bananas and yogurt Muffins and yogurt topped with berries Peanut butter on whole wheat toast topped with raisins and glass of milk Instant oatmeal made with milk and topped with fruit Breakfast smoothie (milk, fruit, and bran) Lean ham or deli meat on a toasted English muffin, vegetable juice Low fat yogurt with granola and mixed fruit Egg whites on whole wheat toast with fresh fruit Cereal bar, milk and apple

Avoid......



Watch out for high fat, high calorie breakfast foods such as biscuits, sausage, bacon, omelets loaded with cheese and meat, donuts, pastries and oversized muffins and bagels.