CARBOHYDRATES
USES:
– Important for glycogen repletion
– Preventing muscle soreness
– Keeps the immune system healthy
SERVINGS/DAY: 8-15
SOURCES: Cereal, whole grain breads, oatmeal, lentils, corn, rice cakes, whole grain pasta, rice, pretzels, sweet potatoes (with the skin!)
PROTEIN
USES:
– Required in muscle repair (Athlete’s may require more than the average population)
– Helps with Detoxification
– Can be used as fuel in time of prolonged stress (i.e. endurance running)
SERVINGS/DAY: 75-100 grams daily (Athletes may require significantly more, up to 200g depending upon sport & volume of training)
SOURCES: Eggs, lean meat, nonfat milk, tuna, tofu, beans, peanut butter, fish, nonfat cottage cheese, nuts & seeds, chicken, turkey, beef, whey protein, bison
FATS
USES:
– Important to decrease muscle soreness
– Decrease inflammation (i.e. with the use of Essential Fatty Acids such as DHA, EPA, GLA, CLA)
– Spares glycogen stores
SERVINGS/DAY: 2-3 of Essential Fatty Acids
SOURCES: Olive oil, fish (omega-3 fatty acids) , avocado, nuts, almonds
FRUITS & VEGETABLES
USES:
– Provides trace minerals that can reduce damage to your muscle cells
– Keeps your immune system boosted
– Decrease soreness after workouts (vitamin C can help repair injuries)
SERVINGS/DAY: 4-6 servings of vegetables and 3-5 servings of fruit (“EAT A RAINBOW’ – different colours of fruits and veggies)
SOURCES: Broccoli, cauliflower, strawberries, grapefruit, tomatoes, spinach, kale, bok choy, oranges, kiwi, carrots, pineapple, peas, red/green/yellow peppers, bananas, blueberries, raspberries, squash, cabbage, spinach, dried apricots, tangerines, vegetable juice, mangoes, raisins
