Improve

your performance diet by making a few simple swaps that will

increase the nutrient density of your meals and keep you feeling fuller longer!

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TOSS THAT

1T Peanut butter with 1 chopped apple

and 6oz Greek yogurt
Calories: 266
*Yogurt is a great source of
Total Fat: 9g
protein (aim for 20-30g
Sat. Fat: 2g
Carbohydrates: 29g protein/day)
*Healthy source of carbohydrates
Fiber: 4g
to refuel your muscles with
Sugar: 29g
glycogen in preparation for your
Protein: 22g
next workout or game

Peanut butter-filled pretzels

(16 pretzels)
Calories: 280
Total Fat: 16g
Sat Fat: 3g
Carbohydrates: 26g
Fiber: 4g
Sugar: 2g
Protein: 10g

*The high fat content of these
pretzels makes them a less
than ideal option for pre or
post-workout snacking.

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14oz Iced coffee, 1 cup 1% milk,

cup oatmeal, 1 pear, and
1 small handful of almonds
Calories: 411
Total Fat: 13g
Sat. Fat: 2g
*Excellent meal to fuel your
Carbohydrates: 61g
muscles before practice
Fiber: 10g
* Great sources of complex
Sugar: 12g
carbohydrates to help keep
Protein: 17g
your energy up throughout
your workout

TOSS THAT
Starbucks Grande Caramel
Frappuccino w/ 2% milk
and Whipped Cream
Calories: 400
Total Fat: 14g
Sat. Fat: 8g
Carbohydrates: 65g
Fiber: 0g
Sugar: 63g
Protein: 4g

*This drink contains as
many calories as a full meal,
but does not provide the
nutrient density of one.
Most of these calories come
from an excessive amount of
added sugar.

Sports Nutrition Interns 2014: Haley Powers, Kim-Ashleigh Mostert, Kyla Channell, and Vanessa Kinan

TOSS THAT

TRY THIS!
2 hard-boiled eggs,
2T Hummus, 1c carrots,


1oz trail mix
Calories: 387
*Great post workout snack or
Total Fat: 20g
snack between practices and
Carbohydrates: 31g games to refuel your muscles
with glycogen and a complete
Fiber: 7g
protein
Sugar: 11g
*Good source of healthy fats
Protein: 20g

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Kashi GO LEAN 1c cereal
with 1 c skim milk
and c mixed berries
Calories: 342
*Great meal to start your
Total Fat: 4g
Sat. Fat: 1g
day with high amounts of
Carbohydrates: 63g fiber and protein to keep
Fiber: 16g
you full longer
Sugar: 18g
* Fuels your muscles so
Protein: 23g
youre ready to perform

2 Protein Bars
Calories: 540
Total Fat: 16g
Sat. Fat: 10g
Carbohydrates: 62g

Fiber: 4g
Sugar: 44g
Protein: 40g

*While protein bars can be a quick
post workout source of protein and
calories, it is important to eat as many
whole foods as possible. These bars
tend to be high in added sugars.

TOSS THAT
1c CapN Crunch Cereal with
1c whole milk
Calories: 359
Total Fat: 11g
Sat. Fat: 7g
Carbohydrates: 56g
Fiber: 1g
Sugar: 35g
Protein: 10g
*CapN Crunch, and cereals alike are
high in sugar and calories but lacking
in protein and fiber. This breakfast
would not provide you with the fuel
you need to compete at your best.

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2 Slices whole wheat c hicken & veggie pizza

with 2 cups of salad (spinach,
tomatoes,
cucumber and avocado)
Calories: 410
Total Fat: 16g
Sat. Fat: 4g

Carbohydrates: 61g
Fiber: 15g
*Good source of whole grains
Sugar: 10g
and fiber
*Perfect way to load up on
Protein: 17g
vegetablesaim for three

cups of veggies/day!
*Delicious post-workout meal

TOSS THAT
3 Slices Pepperoni Pizza
with 2T ranch dressing
Calories: 898
Total Fat: 47g
Sat. Fat: 16g
Carbohydrates: 87g
Fiber: 4g
*Most pizza is very high in fat
Sugar: 13g
and saturated fat, which
Protein: 33g
tends to slow down
performance and add
unnecessary calories to your
pre or post-workout meal.