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ProForce Sports Perfromance Training - Nutrition
What Should Your Meal Plan Look Link? Breakfast

Breakfast truly is the most important meal of the day, NEVER FORGET IT! If you have training in the morning, make sure you eat at least one hour prior to a workout or game. Make sure breakfast is a healthy balance of protein and carbohydrates. A good ratio of proteins to carbohydrates is 2:1. Proteins are essential for muscle production and repair, while carbs are the body's main source of energy.

Great breakfast choices:
  • Eggs
  • Turkey Bacon or Sausage
  • Oatmeal
  • Whole/Multi-Grain Breads
  • Almond/Peanut Butter
  • Yougurt (Preferably Greek)
  • Fresh Fruits
  • *In a hurry? Make a protein shake with organic milk and frozen fruit

Lunch

Lunch should usually follow breakfast within 4.5 hours and should be equally balanced with proteins and carbohydrates. If workouts or games fall during the afternoon, make sure your meals are consumed between 2-4 hours prior to events, and contain roughly 70% carbohydrates to improve exercise capacity. Carbs during lunch should come more from vegetables, legumes (beans) and dark leafy greens, and less from fruits and bleached flours and pastas.

Healthy lunch choices:
  • Salads: With dark, leafy greens (avoid iceberg lettuce), oil/vinegar based dressings. Add chickpeas, dried cranberries, almonds, hard cheeses, grilled chicken or salmon for added vitamins and proteins.

  • Sandwiches: Almond/Peanut butter and natural/organic jelly, all natural/organic meats (nothing processed). Mozzarella, Goat, Feta, & Cottage cheese's should be first choices. Only use whole grain breads (preferably rye or pumpernickel). Top with raw vegetables (lettuce, spinach, tomato, onion, etc.). AVOID over processed meats, mayonnaise, and white bleached breads.

  • Raw Vegetables with Hummus: Carrots, broccoli, cauliflower, grape tomatoes, pea pods, etc. are great tasting in all natural hummus.

Dinner

A very important meal, because it dictates how our metabolic system will work while we are sleeping. First, make sure dinner is consumed within 45-60 minutes after your late afternoon/early evening workout, and your meals should contain mostly protein. Again, carbs should be consumed through vegetables. However, stay clear of starches. Sweet potatoes are the healthy exception. Pastas and rice dishes should be avoided at dinnertime as well (there are some exceptions), but if you are going to consume starches, keep it to 4 oz. or cup (brown or wild rice). A good visual reference is about the size of your fist.

Snacks

Snacks are a great way to increase our caloric intake throughout the day, and keep our metabolism at a high, productive rate. Snacks should be consumed about 2-3 hours after meals, to keep us satisfied till lunch or dinner, and prevent binge eating. After dinner snacks are great too. Snacks that are primarily casein based proteins are the optimal choice. Casein is a dairy-based- protein that prolongs the activity of our metabolic system, throughout the evening while we sleep.

Solid Snack Options:

Day Snacks:

  • Fruit
  • Peanut/Almond Butter
  • Granola Bar
  • Yogurt
  • Various Nuts (raw)
  • Vegetables

Afternoon Snacks:

  • Vegetables & Peanut Butter
  • Yogurt
  • Avocado
  • Various Nuts (raw)
  • String Cheese

Evening Snacks:

  • Hard Cheesesr
  • Greek Yogurt
  • Cottage Cheese
  • *Sweet tooth? Try a small glass of 1% organic chocolate milk


Proteins

Proteins are our bodies' building blocks. Proteins aid not only in lean muscle building, but also in repairing our bodies after practices and games. Protein intake is essential after workouts or events, and should be consumed within the first 30 minutes post event. Daily intake of protein should follow along these guidelines: Male high school athletes: Between 1-2g of protein/lb. of bodyweight. Ex: 155lb. male= 155-310g of protein. Female high school athletes: Between .8-1.2g of protein/lb. of bodyweight. Ex: 110lb. female= 88-132g of protein.

Excellent protein choices:
  • Eggs: 1 egg = 4g
  • Chicken: 6oz breast = 10-12g
  • Turkey: 6oz breat = 20g
  • Salmon: 6oz = 34g
  • Legumes (beans): 8oz = 6-10g
  • Quinoa: 6oz = 15g (only non-animal based, complete protein)
  • Greek Yogurt: 4oz = 12-16g

WHEY: Whey is a form of soluble milk derived protein that is the fastest to digest. Whey has been clinically shown to increase protein synthesis by as much as 68% when consumed post workout. This gives your body a rush of amino acids very quickly, causing a rise protein synthesis.

Found In: Supplement powders, milk

Optimal Consumption: 30 - 50 gram. 0 30 minutes post workout.


Carbs

"Energy source for the body!" Coming in two different forms; simple and complex, carbs are starches and sugars providing energy to cells and muscles. Providing 3.75 kilocalories per gram, it is the first and most efficient source of fuel the body uses for energy. However, going if unused, carbohydrates will store as fat in the body, so consumption most be monitored and regulated.

Simple:

Coming in two different forms; simple and complex, carbs are starches and sugars providing energy to cells and muscles. Providing 3.75 kilocalories per gram, it is the first and most efficient source of fuel the body uses for energy. However, going if unused, carbohydrates will store as fat in the body, so consumption most be monitored and regulated.

Found In: Fruits, sweets, liquids

Optimal Consumption: 30 minutes prior and post-workout

Complex:

Structurally more complex, this form of carbohydrates takes more time for the body to break down (usually 2 4 hours, sometimes longer with certain types). Made up of starches and glycogen, it gives your body a prolonged source of energy.

Found In: Breads, pastas, rice, beans, potatoes, cereals, oatmeal, and raw vegetables

Optimal Consumption: Breakfast, Lunch (especially on game/workout days), and Dinner

*A lot of foods have carbs; essentially sugars. Make sure the less manufactured or processed sugar, the better. Also stay away from sugary drinks and candy bars. These items have a high glycemic index number, which translates to quick, instant spurt of energy, but a harder, just as quick crash. Prior to workouts, stick with wheat pastas, whole grains, and brown rice. They will keep your energy level high throughout long workouts and games. Enjoy sports drinks during and after event.


Fats

Fats are mostly unwanted but ultimately needed. They play an important role in breaking vitamins and minerals as most are fat soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. They also help in insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. Fats also serve as energy stores for the body, containing about 9 kilocalories per gram of fat. They are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.