1. Janell Buchkoski, MS, RD, CSSD nutrition@apxstrength.com
Sports Nutrition

2. Macronutrients-the building blocks
Protein
Carbs
Fats

3. Healthy proteins BUILD & REPAIR MUSCLE Cheese Milk Cottage Cheese
Greek Yogurt
Lean Meats
Beans
Eggs
Fish

4. Unhealthy proteins Fast Food Processed Meats Meats that are Fried
Inflammation & Injury
Processed Meats
Fast Food
Meats that are Fried

5. Healthy carbohydrates
ENERGY
Whole Wheat Grains
Brown/Wild Rice
Fruits
Potatoes and Sweet Potatoes
Oatmeal
Vegetables
Quinoa

6. Unhealthy Carbohydrates
Inflammation & Injury
Sugar
High Fructose Corn Syrup
White Bread
Soda
Chips/Fries
Sugar Cereals

7. ELIMINATES INFLAMMATION& PREVENTS CONCUSSIONS
Healthy fats
ELIMINATES INFLAMMATION& PREVENTS CONCUSSIONS
Nuts
Avocados
Natural Nut Butter
Olive Oil
Trail Mix
Coconut Oil
Seeds

8. Unhealthy fats Saturated Fats Trans Fats Packaged Snacks Fried Foods
Inflammation & Injury
Saturated Fats
Trans Fats
Packaged Snacks
Fried Foods

9. hydration
End video at 1:42

10. Pre workout Meal 30-60 minutes before session
Fuel Your Workout & Preserve LMM
PB&J Sandwich
Greek Yogurt
Fruit with Peanut Butter

11. re-fueling during game
RE-FUEL ENERGY LEVELS
Water & Electrolytes
Fruit with PB
Sport Gels/ Gummies

12. POST workout meal Immediately after session
Triggers hormones to stop the process of breaking down LMM
Provides the building blocks to build Lean Muscle Mass (LMM)
Repairs Damaged Muscle Tissue
Increases Fat Oxidation
Eliminates Toxins & Inflammation
Replenishes Glycogen Stores
30 MINUTE “WINDOW OF OPPORTUNITY”
Greek Yogurt
Protein bar
Chocolate Milk
Sandwich
Supplements

14. MEAL PLAN

15. Metabolism-fuel your body
Breakfast
Snack
Lunch
Dinner
EAT EVERY
2-3 HOURS

16. Training day – 3:00 training session
7:00 am
Breakfast
10: am
Snack
12:30
Lunch
2:30 pm
Pre-Workout Meal
3:00 – 4:30 pm
Workout/Practice
4:30 pm
Post-Workout Meal
6:00-7:00 pm
Dinner
9:00 pm

17. Training day – 7:00 am Workout session
Pre-Workout Meal
8:00-8:30 am
Post-Workout/Breakfast
10:00 am
Snack
12:00-12:30 pm
Lunch
3:00 pm
6:00-7:00 pm
Dinner
9:00 pm

18. INCREASE BODY MASS DECREASE % BODY FAT

19. Healthy Breakfast ideas
Breakfast burrito (eggs, sausage, veggies, sweet potatoes, cheese, avocado)
Increase sweet potatoes
Egg sandwich on whole wheat bread (egg, cheese, avocado, veggies)
Add extra egg with slice of cheese
Chobani Greek yogurt with all-natural granola, berries, flax/Chia seeds
Use extra granola
Veggie & cheese omelet (eggs, cheese, veggies, cilantro, try adding pesto.)
Add 1-2 pieces whole wheat toast with peanut/almond butter
Steel cut oatmeal with milk, berries, banana, flax/chia seeds, honey, cinnamon
Add peanut/almond butter
Fruit and protein smoothie (whey protein or Greek yogurt, milk, berries/fruit, frozen banana, flax/chia seeds)

20. Healthy lunch ideas
Sandwiches/Wraps
Greek (lean meat with feta, spinach, sundried tomatoes, hummus, olives)
Meat and Cheese (lean meat with white cheese, veggies and yogurt-based dressing)
Pesto (lean meat and cheese with pesto and veggies)
Chicken/tuna/egg salad
Salads
Veggies with lean meat (chicken), veggies of choice, cheese (feta), dried or fresh fruit (Diced apples, or dried cranberries/blueberries), nuts/seeds, avocado, quinoa
Chicken Sandwich Options
Weight Gain: Use whole wheat Hoagie rolls, bagels, or hamburger buns for bread options
Decrease %Body Fat: Use wraps or thin bread/buns for bread options

21. Healthy Dinner
Spaghetti with ground turkey, fresh garlic and basil, and marinara sauce; add green salad
Grilled chicken or turkey burgers with veggies (try adding grilled pineapple)
Grilled chicken with brown rice or quinoa and veggies (mix together with garlic & soy sauce)
Tacos (put chicken in crockpot with taco seasoning)
Grilled lean meat option with sweet potato fries & veggies
Weight Gain: Use whole wheat Hoagie rolls or hamburger buns for bread options. Increase carb intake (pasta, dinner rolls, rice, etc.). Add cheese to steamed veggies, pasta dishes, etc.
Decrease %Body Fat: Use Thin bread/buns for bread options. Increase protein in pasta dishes. Consume quinoa, sweet potatoes, brown rice, and veggies as main carb sources.

22. Healthy Snacks Greek yogurt with granola, berries and flax/chia seeds
Crackers and all-natural peanut/almond butter
Hard boiled eggs and fruit with peanut butter
Cheese sticks and fruit with peanut butter
Cottage cheese with fruit or veggies
Crackers, meat, cheese, and hummus
Greek yogurt with 1 scoop Whey protein and peanut butter
Protein bars (Quest, Premier Protein, Pure Protein)
Trail mix (or just do almonds, walnuts, cashews, etc)
Protein shake: Whey protein, milk, fruit, peanut butter, Chia/flaxseed
Whole wheat toast with peanut butter, sliced banana, granola and honey

23. Consume a Cassein Protein Source
Last meal
Consume a Cassein Protein Source
1-2 Hours Before Bed
Spike in GH
Cottage Cheese
Milk
Protein Shake

24. Super foods Cinnamon Quinoa Chia & Flax Seed Peanut/Almond Butter
(Add to oatmeal, yogurt, sweet potato, quinoa, cottage cheese)
Quinoa
(Quinoa salads, eat with fruit, quinoa protein muffins, add cinnamon)
Chia & Flax Seed
(Add to protein shakes, oatmeal, apple sauce, yogurt)
Peanut/Almond Butter
(PB&J sandwich; add to bananas, apples, celery, dark chocolate, protein shakes, oatmeal, crackers)

25. Super foods, continued…
Greek Yogurt
(Add fruit, oats/granola; add to protein shakes, oatmeal, salads)
Trail Mix
(Nuts, seeds, dried fruit, dark chocolate morsels)
Garlic
(Add to chicken, salads, quinoa, whole wheat pasta, veggies)
Sweet Potato
(Baked, steamed, mashed, baked wedges (fries); add cinnamon & honey, add spices, mix with veggies)

26. Individualized Athlete Meal Plans
Apxstrength.com

27. Apx nutrition