Servings sizes are listed below: 1/3 cup of beans 1/3-1/2 cup of rice or quinoa ½ sweet potato Liquids Don’t beverages with more than zero calories. Drink half your body weight in water each day. Your body is make up of 60% water and water is absolutely essential for a variety of physiological functions, your health, performance, and body composition will suffer if you don’t drink enough water. Eat your fruits and vegetables, and drink water as your beverage. Fruit juice has little nutritional value and it will increase blood sugar much quicker than eating a piece of fruit. Green tea is another great choice. Black tea, white tea, and yerba mate are also excellent choices. Coffee can be enjoyed in moderation. Don’t use coffee to mask drops in energy or fatigue from improper nutrition or meal timing. Post-workout and protein shakes are excluded. Meal Composition Each meal should be made up of 1-2 palm sized protein sources, depending on if you are female or male. Fill the rest of your plate with vegetables and add fat in the appropriate servings sizes listed above. Post Workout Nutrition For maximum recovery after a high intensity interval training session, post workout nutrition is key. This is the only time when liquid calories are superior. Focus on the ratio of carbohydrates to protein for this meal. It will be different depending on your body fat levels and goals.
Servings sizes are listed below: 1/3 cup of beans 1/3-1/2 cup of rice or quinoa ½ sweet potato Liquids Don’t beverages with more than zero calories. Drink half your body weight in water each day. Your body is make up of 60% water and water is absolutely essential for a variety of physiological functions, your health, performance, and body composition will suffer if you don’t drink enough water. Eat your fruits and vegetables, and drink water as your beverage. Fruit juice has little nutritional value and it will increase blood sugar much quicker than eating a piece of fruit. Green tea is another great choice. Black tea, white tea, and yerba mate are also excellent choices. Coffee can be enjoyed in moderation. Don’t use coffee to mask drops in energy or fatigue from improper nutrition or meal timing. Post-workout and protein shakes are excluded. Meal Composition Each meal should be made up of 1-2 palm sized protein sources, depending on if you are female or male. Fill the rest of your plate with vegetables and add fat in the appropriate servings sizes listed above. Post Workout Nutrition For maximum recovery after a high intensity interval training session, post workout nutrition is key. This is the only time when liquid calories are superior. Focus on the ratio of carbohydrates to protein for this meal. It will be different depending on your body fat levels and goals.
Cida-Fitness-28-Day-Spring-Break-Manual.docx