Make sure you're consuming complex carbs, natural sugars, proteins and healthy fats!
Make sure you're having a pre/ post snack and a after- workout meal.
Ie: Snack before running-
3/4 Cup lowfat cottage cheese
250- 350mL 1% Chocolate milk
3/4 Cup nonfat greek yoghurt with 3/4 cup fresh berries or 1/4 cup dried fruit
Canned white albacore tuna on wholegrain crackers
Banana/ apple with 2tbsp natural peanut butter
Cheese strings on wholegrain crackers/ or with lean sliced deli meats
Protein bar/ shake (ie: Clifbar/ Lunabar/ Ensure protein/ Boost protein)
Ie: Breakfast
Cup of wholegrain cereal or 3/4 cup steel cut oats (oatmeal) made with 250mL 1-2% milk, 250mL fruit juice (or medium fruit- apple/ orange/ banana/ etc ..)
With a wholegrain granola bar (ie: fruit/ nut muesili bar, fiber- wholegrain bar- trail mix bar/ etc ..)
Egg's (scrambeled/ omelette/ etc ..) with a slice of wholewheat toast- 2tsp margerine and/ or turkey sasuages, turkey bacon or lean sliced deli meats (turkey/ chicken/ ham/ roast beef) with 250mL 1-2% milk (or 1/2 cup cottage cheese/ yoghurt or 2oz cheese) with a medium fruit or 250mL fruit juice.
Wholewheat toast/ english muffins/ bagel with 2tbsp natural peanut butter with a chopped banana/ apple and optional 1/4 cup sprinkled raisins. Consume with 250mL 1-2% milk, or 1/2 cup yoghurt/ cottage cheese.
Ie: Lunch-
Wholewheat lean delimeat sandwhich on wholewheat breads/ wrap/ kaiser- bun/ pita with 3 slices lean deli meat (turkey/ chicken/ ham/ roast beef or egg's/ canned white tuna- tbsp reduced mayonaise) with a slice of cheese and healthy spread- sauce (tbsp: mustards/ hummus/ margerines/ salad dressing- vinagrette/ etc ..)
Consume with nonfat greek yoghurt/ cottage cheese or 250mL milk with a medium fruit.
Canned white tuna on wholegrain crackers- flatbread crackers- pita wedges with 2oz cheese (or 1/2 cup cottage cheese) and crunchy vegetables with 2tbsp hummus spread.
Peanut butter sandwhich on wholewheat breads/ pita/ wrap/ english muffin with 2tbsp natural peanut butter a sliced apple/ banana and optional 1/4 cup sprinkled raisins. Consume with nonfat greek yoghurt/ cottage cheese (1/2- 3/4 cup) or 250mL 1-2% milk.
Cup of baked beans/ vegetarian- turkey chili with wholegrain crackers and 2oz cheese (or slice of wholewheat toast- dinner roll, 2tsp margerine) with optional added 1/4 cup shredded- grated cheese in beans/ chili with a medium fruit/ crunchy vegetables.
Hope i'v helped, goodluck!
- Try drinking gatoraides/ poweraids/ propels and fruit juices (orange juice/ juice boxes) and 1% chocolate milks, aswell ofcourse as water.
