Bellingham Girls Softball

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23

Sep, 2013

NUTRITIONAL GUIDE

BETHESDA OLNEY NUTRITIONAL GUIDE
Bethedsa-Olney Academy Nutritional Guide Small.pdf

FUEL YOUR MUSCLES
3-4 hours before workout:
• A meal that includes carbs, protein, and fat
• Examples: Turkey and cheese sandwich, cereal with fruit and nonfat milk
30-60 minutes before workout:
• A carbohydrate that is easy for your body to break down, so you get a burst of
energy
• Examples: banana, fruit, chocolate milk, nuts, dried fruit, a granola bar
WHY? Your muscles need good sources of CARBOHYDRATES, PROTEIN, and FAT
to have enough fuel for optimal performance!

RECOVERY
• Eat something within 15-60 minutes after exercising to begin recovery (Tip: pack
a small snack so you have something to eat right after your workout)
• CARBOHYDRATES + PROTEIN + FLUIDS
• Post workout snack examples: Chocolate milk, trail mix, banana & peanut butter,
granola bar
WHY? The C+P+F allow your body to replenish muscle energy, repair and build
muscles, and rehydrate

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Bellingham Girls Softball

News Detail

23

Sep, 2013

NUTRITIONAL GUIDE

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