2. OFF-SEASON NUTRITION PROGRAM Disciplined Nutrition –Training is only 50% –We must follow a disciplined eating routine if we want maximum results. –This must be a job, you have to work at it!!! –To grow, one must eat……and what you eat is what you will grow!!!!

3. OFF-SEASON NUTRITION PROGRAM We will not grow over fat football players. Getting bigger does not mean getting fatter. We must be disciplined in what we eat.

4. OFF-SEASON NUTRITION PROGRAM We want to grow muscle mass. Muscle = strength & power Muscle weighs more than fat and is intimidating!!! Example: Jake Long, not much fat on him but a ton of large muscle!!!

5. OFF-SEASON NUTRITION PROGRAM To grow muscle mass (8) critical things must be done: 1. You must eat more calories than you burn each day. 2. (85%) of your daily calories must come from Carbohydrates & Protein. 3. You must eat a high calorie breakfast. 4. You must consume a high calorie, whey protein shake after working out.

6. OFF-SEASON NUTRITION PROGRAM 5. You must be eating every 2-3 hours (snacks & meal replacements). 6. You must consume a moderately high protein meal before bed. (Your body grows and repairs itself while you sleep) 7. You must drink between 96 to 124oz of water each day (this includes sports drinks, low fat milk and juice) 8. You must get at least 8 hours of sleep each night. (Again…your body only grows when you sleep!!)

7. OFF-SEASON NUTRITION PROGRAM What Do I Eat??? Remember when you are choosing something to eat, you want it to be high in lean protein & complex carbohydrates. And you don’t want it to be empty calories. Example: Pop- it’s full of sugar and you don’t get any important nutrients from it.

8. OFF-SEASON NUTRITION PROGRAM Protein Choices –Lean Beef or Steak –Lean Turkey –Boneless/Skinless Chicken Breast –White Fish or Tuna –Low Fat Beef Jerky

9. OFF-SEASON NUTRITION PROGRAM Protein Choices –Low Fat Milk –Low Fat Cottage Cheese –Egg Beaters or Egg Whites –Low Fat Yogurt & Smoothies –Chick & Kidney Beans –Natural Peanut Butter

10. OFF-SEASON NUTRITION PROGRAM Carbohydrate Choices (Don’t be afraid of complex carbs, this is where all your energy comes from!!!) –Whole Grain Bread –Whole Grain Pasta –Brown Rice –White, Red or Sweet Potatoes –Whole Grain Cereal –Oatmeal

11. OFF-SEASON NUTRITION PROGRAM Snacks Between Meals –Trail Mix –Cliff Bar –Cliff Builders Bar –Low Fat String Cheese –Kashi Cereal –Low Fat Beef Jerky –Peanut Butter Sandwich –Muscle Milk

12. OFF-SEASON NUTRITION PROGRAM Fruits & Vegetables –You can eat an unlimited amount of fruits & veggies. –They are very low in calories and packed with water & critical vitamins!! –These should always accompany your breakfast, lunch & dinner.

13. OFF-SEASON NUTRITION PROGRAM Juice & Sports Drinks –V8 Fusion is an excellent choice because it is pure fruit & vegetable juice. –This would be an alternative to having pop. –The sports drinks are recommended after an intense practice or game. –Be mindful that these drinks also have calories in them and too much elicits unwanted fat gain.

14. OFF-SEASON NUTRITION PROGRAM Post-Workout Drinks –Muscle Milk –Kleiner’s Drink (Carnations Instant Breakfast, 8 oz of milk, 1 banana, 2 table spoons of peanut butter) –Low Fat Chocolate Milk –Yogurt Smoothie Milk products slow the digestion of protein down, after a workout you want rapid absorption

15. OFF-SEASON NUTRITION PROGRAM Bed Time Meal –When you sleep, your body begins to repair itself and build muscle. –Therefore you need to make sure you have an adequate amount of protein in your body. –You should consume a Kleiner’s Shake if you are trying to build more muscle.

16. OFF-SEASON NUTRITION PROGRAM If you are serious about your training & athletic goals you will stay away from these foods: –Fast Food –Fried Foods –Pizza, Cheeseburgers & French Fries –Pop & other sugary juice drinks –Candy, Cookies, Cakes, Doughnuts & Chips –Basically Limit Your Sodium, Fat & Sugar

17. OFF-SEASON NUTRITION PROGRAM TIMESAMPLE MASS BUILDING MEAL PLAN 6:20 am (Before School) -Egg Beaters -Oatmeal -Kleiner’s Shake (Carnation Instant Breakfast, Banana, Peanut Butter & Low Fat Milk) 8:30am (2 nd Hour) -Kashi Go Lean Cereal (Dry) -Gatorade Bottle 11:30am (After 4 th Hour) -Muscle Milk or Low Fat Chocolate Milk Post-Workout Shake 12:00pm (C-Lunch) -Stacked Turkey Sandwich w/ spinach leaves & tomatoes. -Pretzels -Low Fat String Cheese -V-8 Fusion Drink 2:30pm (After School) -Cliff Protein Bar -Apple 5:30pm (Dinner) -2 Grilled Chicken Breasts -Brown Rice -Mixed Vegetables & -Low Fat Milk 8:30pm (Before Bed)-Kleiner’s Shake

18. OFF-SEASON NUTRITION PROGRAM Sample Meal Plans –Use these sample meals plans ranging from 2,500 calories to 5,000 calories. –Use these as a guide to create a plan for yourself. –Pay attention to %’s of Carbs, Protein and Fat.

19. OFF-SEASON NUTRITION PROGRAM Supplements To Stay Away From: –NO2 –Creatine –All Protein Shakes –Testosterone Boosters –Energy Drinks *Nothing Sold in the Supplement Stores is Tested Quality or Control. *You do not know what you are getting!!!

20. OFF-SEASON NUTRITION PROGRAM Recommended Supplement: Muscle Milk –Tested & Certified –Safe of steroids, growth hormones. –Contains: Proteins and Carbohydrates

21. OFF-SEASON NUTRITION PROGRAM Do What We Do...Do It Hard…Do It Right And You will have no regrets next season. Questions? Please contact me at: Email- stahrebandi@wcskids.netstahrebandi@wcskids.net Cell- (586) 872-4379