Eat Like A d1 Athlete.

Train Like A D1 Athlete.

Learn The Basics

NUTRITION TRAINING INFO By Coach Alexis Manning

Athlete Nutrition Hierarchy of importance

  • Calories: Providing Your Body With Enough Calories Will Aid In Muscle Growth & Optimize Recovery.
  • Macronutrients: Protein, Carbs, Fats. The ratio of these 3 determines whether the weight gained or loss is muscle or fat.
  • Meal Timing: Pre & Post Training Meals Should Mainly Be Focused On High Carb + High Protein + Low Fats For Performance ce & Recovery.
  • Composition: This Is The Source Of Your Food. Whole Foods Compared To Packaged Foods. Composition Accounts For Determining Overall Health.

What Are Macro Nutrients?

Protein: Is the most important macronutrient for athletes. Protein promotes muscle growth & repair.

When should I eat protein? Eat Protein 3-4 times a day you would want to eat 30-50g per meal to hit your total daily goal.



Carbohydrates: are the bodies most preferred fuel source. Carbs are FUEL needed to perform hard activities. The body stores glycogen from carbohydrates. Glycogen provides fuel for those quick bursts of energy and power movements. When it is not available the body compensates and breaks down muscle for energy...you don’t want that (Think: muscle loss). When Should I Eat Carbohydrates? Eat high carbs before and after your workouts.


What Are Fats? Fat is a secondary source of energy. Fat allows our bodies to absorb fat-soluble vitamins and helps cushion joints and organs. Fat is the most calorically dense of the macronutrients, meaning it has the highest amount of calories per gram. 1g of fat equals 9 calories. When Should I Eat Fat? Keep high fat foods 2-4 hours AWAY FROM YOUR WORKOUT. Example Meal: 3 whole eggs, cheese, and sausage. Fat is a slow digesting, so it can make you sluggish when coupled with carbohydrates (Think: Thanksgiving Day, how do you usually feel post meal?).




How Much Should You Eat?

LET’S GO!

Look At Your Category

Multiply Each Category By Body Weight

Download MyFitnessPal & Plug In Numbers!


VALUE

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Eat Like A D1 Athlete. Play Like D1 Athelte.

Macro Nutrition Setting

Sports Nutrition Manual

Daily Nutrition Check-In's

Monthly Nutrition Report Card

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Holding Athletes TO HIGHEST STANDARDS

WHY Nutrition?

Daily Deposits

  • Eat protein at every meal
  • Eat 1-2 hours before your workout

  • Eat 1-2 hours after your workout

  • Consume HIGH carbohydrates before & after training
  • protein before/after workout (25-50g Whey Isolate)

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