1. 1/2 SERVING *1 SPOONFUL*

2. 1 SERVING *2 SPOONFULS*

3. 2 SERVINGS *3-4 SPOONFULS*

4. 1/2 SERVING *1 SPOONFUL*

5. RECOVERY NUTRITION: LEAN OUT OR MAINTAINRECOVERY NUTRITION: WEIGHT GAIN 160-179 LBS CHOCOLATE MILK (8 0Z) + 1 FRUIT MUSCLE MILKGATORADE 03 160-179 LBS MUSCLE MILK + 2 FRUITS GATORADE 03 + BANANA 180-199 LBS CHOCOLATE MILK (8 0Z) + BANANA MUSCLE MILK + 1 FRUIT GATORADE 03 180-199 LBS 2 X CHOCOLATE MILK (8 0Z) + BANANA MUSCLE MILK + 2 FRUITS 200-219 LBS 2 X CHOCOLATE MILK (8 0Z) MUSCLE MILK + BANANA GATORADE 03 + 2 FRUITS 200-219 LBS GATORADE 03 + 2 FRUITS MUSCLE MILK + BANANA 220-239 LBS MUSCLE MILK + 2 FRUITS 2 X CHOCOLATE MILK (8 0Z) GATORADE 03 + BANANA 220-239 LBS GATORADE 03 + BANANA MUSCLE MILK + 2 FRUITS 240+ LBS 2 X CHOCOLATE MILK (8 0Z) + 1 FRUIT GATORADE 03 + BANANA MUSCLE MILK + CHOCOLATE MILK 240+ LBS GATORADE 03 + 2 FRUITS GATORADE 03 + MUSCLE MILK

6. MAIN MINERALS AFFECT OUR MUSCLES: CALCIUM, POTASSIUM, SODIUM, MAGNESIUM FOODS THAT PREVENT CRAMPS: POTASSIM RICH FOODS DRIED FRUITS, RAISINS, STRAWBERRIES, CANTALOUPES, OJ, ORANGES, SPINACH, TURKEY, FISH, & BEEF CALCIUM RICH FOODS DAIRY PRODUCTS – MILK, YOGURT, CHEESE MAGNESIUM RICH FOODS DARK, LEAFY GREENS – BROCCOLI, KALE, SPINACH