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