I hope you enjoy my latest article from my monthly column with Iron Girl. Thanks for reading.
-50-65% of the daily diet should be from primarily heart-healthy carbohydrates. Veggies, fruits, grains, beans, legumes, low-fat dairy and starches provide the body and brain with energy, vitamins and minerals to fuel workouts and to assist in recovery.
-18-25% (or 1.1-1.5g/kg body weight) of the daily diet should be from lean/low fat quality protein. Beans, nuts, seeds, poultry, fish, meat, tempeh, tofu and low-fat dairy repair damaged tissues and muscles throughout the day and help reduce the risk for injury by keeping muscles strong and growing.
-25-30% of the daily diet should be from heart-healthy fat. Nuts, seeds, oils, nut butters, cheese and fish protect organs, transport nutrients within the body and keep your tummy happy.
*Breakfast: Oats + low-fat milk (or yogurt) + berries + flax seeds (ground) and cinnamon/cloves + chopped nuts.
*Snack: String cheese and fresh figs.
*Lunch: Mixed greens/veggies sautéed in olive oil + protein (ex. beans + fish or tempeh) topped with a little cheese or avocado. Served with whole grain tortilla, pita bread or whole grains (ex. millet, brown rice, quinoa, bulgur).
*Snack: Apple (or fruit) + nut butter
*“Breakfast” for Dinner: Scrambled eggs + veggies + fruit + whole grain bread or waffle.
*Dessert/snack: 1 ounce dark chocolate + strawberries.
*Pre workout – Whole grain toast (if sensitive stomach – rice cake) + nut butter + banana slices
*Post workout snack: 8 ounces low-fat/non-fat milk (or ½ cup low fat yogurt) + small fruit (or handful favorite cereal) OR 8 ounces low-fat chocolate milk.