Blue Yellow Retro Simple Infographic Resume · 2020. 2. 4. · Title: Blue Yellow Retro Simple...
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6:30-7:00 AM BREAKFAST 9:30-10:00 AM PRE-SWIM SNACK 12:00 - 1:00 PM LUNCH 4:00 - 5:00 PM PRE-SWIM SNACK 5:00 - 6:00 PM RECOVERY SNACK 6:00 - 7:00 PM DINNER FUELING SCHEDULE EXAMPLES Hydrate regularly throughout the day & avoid nut-based snacks right before and in-between events. Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar, Honey Stinger bar Salty Snacks: Pretzels, Goldfish, Crackers Fruit: Apples, Applesauce, That's It bar Yogurt/Oatmeal (as tolerated) Gu, Chews, Gatorade (Along with applesauce, these are good in-between event options. Chocolate milk, shake, or Greek yogurt w/fruit SAMPLE SWIM MEET 1 cup Oatmeal w/milk, 1 cup fruit salad, 2 eggs 2 Pancakes w/1 T PB & banana slices (opt. syrup) + 1 cup Greek yogurt or 16 oz. milk/chocolate milk Omelet, bagel or 2-3 slices toast w/1 T PB (opt. jelly/honey) Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar, Honey Stinger bar Salty Snacks: Pretzels, Goldfish, Crackers Fruit: Apples, Applesauce, That's It bar Yogurt/Oatmeal (as tolerated) Gu, Chews, Gatorade (Along with applesauce, these are good in-between event options. Boxed Lunch: Deli Sandwich, Pickle, Fruit, Sides (opt. Chocolate milk or shake, depending upon energy needs & time after your last event. 3 oz. chicken breast, 1-2 cups pasta w/marinara, large green salad w/vinaigrette 4 oz. salmon filet, baked sweet potato, 2 cups steamed broccoli Pearson Performance Nutrition, LLC
Transcript of Blue Yellow Retro Simple Infographic Resume · 2020. 2. 4. · Title: Blue Yellow Retro Simple...
6:30-7:00 AMBREAKFAST
9:30-10:00 AMPRE-SWIM SNACK
12:00 - 1:00 PMLUNCH
4:00 - 5:00 PM
PRE-SWIM SNACK
5:00 - 6:00 PMRECOVERY SNACK
6:00 - 7:00 PM
DINNER
FUELING SCHEDULE
EXAMPLES
H y d r a t e r e g u l a r l y t h r o u g h o u t t h e d a y & a v o i d n u t - b a s e d s n a c k s r i g h t b e f o r ea n d i n - b e t w e e n e v e n t s .
Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar,Honey Stinger barSalty Snacks: Pretzels, Goldfish, CrackersFruit: Apples, Applesauce, That's It barYogurt/Oatmeal (as tolerated)Gu, Chews, Gatorade (Along with applesauce,these are good in-between event options.
Chocolate milk, shake, or Greek yogurt w/fruit
SAMPLE SWIM MEET
1 cup Oatmeal w/milk, 1 cup fruit salad, 2 eggs2 Pancakes w/1 T PB & banana slices (opt. syrup)+ 1 cup Greek yogurt or 16 oz. milk/chocolatemilkOmelet, bagel or 2-3 sl ices toast w/1 T PB (opt.jelly/honey)
Carb-based bar: Clif bar, Zbar, Fig bar, Luna bar,Honey Stinger barSalty Snacks: Pretzels, Goldfish, CrackersFruit: Apples, Applesauce, That's It barYogurt/Oatmeal (as tolerated)Gu, Chews, Gatorade (Along with applesauce,these are good in-between event options.
Boxed Lunch: Deli Sandwich, Pickle, Fruit, Sides(opt. Chocolate milk or shake, depending uponenergy needs & time after your last event.
3 oz. chicken breast, 1-2 cups pasta w/marinara,large green salad w/vinaigrette 4 oz. salmon fi let, baked sweet potato, 2 cupssteamed broccoli
Pearson Performance Nutrit ion, LLC
