VERT Nutrition Guide
The information provided here is for high performance sports training and VERT performance. It's laid out to help teach you HOW to PLAN the right foods in your day. Use the Food guide to the right to know what foods help with energy and performance and how often you should eat them.
Use the Meal plan below for ideas on TIMING your food with your training. Supplement recommendations below are for all natural supplements that don't include chemicals or harmful ingredients and completely safe for teens and adults. Basic Meal Plan for Training
I thought this would be the best place to give you an EXAMPLE of food intake on any given day, including training time. One schedule shows training time in the morning, and one schedule shows it in the afternoon (similar to what Higher Schooler might have to do).
Early Morning Workout Routine Pre-Workout Snack (45 -60 min before training): 1/2 Protein Shake + 1 granola bar. Drink 1 liter of water during workout. Pre-workout Supp (10-15 minutes before): Beachbody Performance Energize WORKOUT here. PWS - immediately after workout. Beachbody Performance Recover Breakfast (post workout Meal) - several eggs + other protein, whole grain toast or granola (or both) Mid morning Snack - protein shake + apple. In School? eat a PB&J sandwich, an apple, or granola between classes. Lunch - Fruit, Greens, a complex carb like rice, and alot of protein (chicken, lean meat, etc.). Drink water with your meal. When finished, drink a big glass of milk. Mid afternoon Snack - protein Shake or meat sandwich. Dinner - Fruit, lots of Greens, a complex carb like rice or whole grain pasta, and alot of protein (chicken, lean meat, etc.). Drink water with your meal. Before Bed - eat eggs, or Greek yogurt, or cottage cheese, or a Casein Protein Shake - these are all slow releasing protein sources. Afternoon Workout Routine Breakfast - several eggs + other protein, whole grain toast or granola/oatmeal (or both) Mid morning Snack - protein shake + apple. In School? eat a PB&J sandwich, an apple, or granola between classes. Lunch - Fruit, Greens, a complex carb like rice or whole grain bread, and alot of protein (chicken, lean meat, etc.). Drink water with your meal. When finished, drink a big glass of milk. Mid afternoon / Pre-Workout Snack (45 -60 min before training): 1/2 Protein Shake + 1 granola bar. Drink 1 liter of water during workout. Pre-workout Supp (10-15 minutes before): Beachbody Performance Energize WORKOUT here. PWS - immediately after workout. Beachbody Performance Recover Dinner (an hour or so later) - Fruit, lots of Greens, a complex carb like rice or whole grain pasta, and alot of protein (chicken, lean meat, etc.). Drink water with your meal. Before Bed - eat eggs, Greek yogurt, or cottage cheese, or a Casein Protein Shake - these are all slow releasing protein sources. |
Foods to Eat Daily
Lean Meats
Eggs Whey Protein Fruits Vegetables Complex Carbs (whole grain breads, pasta, brown rice, quinoa) Nature Valley Granola Bars Foods to Eat Often
Foods Allowed 1x/wkFast Food Burgers & fries
Pizza * Ice Cream ** Chips *** NOTE: If you just can't control yourself with fast food/junk food - the BEST time to eat JUNK food is right after a big workout or game. Otherwise, extremely limit how much fast food and junk food you eat. If eating fast food - try to still get a salad, or a grilled chicken sandwich, or a chili. *When eating Pizza - try to load it up with veggies - like a supreme - and also tell them to only do 1/2 the cheese. Chicken and spinach are excellent toppings on pizza. ** When eating ice cream, don't overdo it - get you a nice bowl of it, but that's it. If you want to improve this - add a scoop of Whey Protein to your ice cream and stir it up - at least get some protein in there. *** When eating chips, try to limit how much you eat - chips are worthless to your performance. Also, try to buy Sun Chips - those are decent for you at least. |
