Eating for Strength: The Protein Window

Protein Essential for the maintenance, growth, and repair of all body cells 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) 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: To maximize muscle building after a strength workout: Consume a mixture of protein and carbohydrates within 30 minutes Consume a mixture of protein and carbohydrates within 30 minutes The timing of this protein snack is critical to increase muscle mass 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 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) Chocolate milk (can add additional serving of protein powder) Peanut butter sandwich Peanut butter sandwich Turkey and cheese sandwich Turkey and cheese sandwich Protein bar or shake Protein bar or shake Hard boiled egg and 2 slices of toast 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. 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. 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 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. 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 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 Cereal with sliced bananas and yogurt Muffins and yogurt topped with berries Muffins and yogurt topped with berries Peanut butter on whole wheat toast topped with raisins and glass of milk Peanut butter on whole wheat toast topped with raisins and glass of milk Instant oatmeal made with milk and topped with fruit Instant oatmeal made with milk and topped with fruit Breakfast smoothie (milk, fruit, and bran) Breakfast smoothie (milk, fruit, and bran) Lean ham or deli meat on a toasted English muffin, vegetable juice Lean ham or deli meat on a toasted English muffin, vegetable juice Low fat yogurt with granola and mixed fruit Low fat yogurt with granola and mixed fruit Egg whites on whole wheat toast Egg whites on whole wheat toast with fresh fruit Cereal bar, milk and apple 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. 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.