Eating for Strength: The Protein Window

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Eating for Strength The Protein Window
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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)

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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

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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

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Breakfast The Most Important Meal of the Day!!
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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.

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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

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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

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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.