How to Fuel yourself for success

Performance Institute Food Template (Female)

DAILY TOTAL

Starchy Carbs (5-8)=

Simple Carbs (Fruit) (2) =

Complex Carbs,Vegetables (6+) =

Proteins (5-6) =

Meal 1

Starchy Carbohydrate (1-2 servings) + Lean Protein + Fruit (Simple Carbohydrate)

Meal 2

Starchy Carbohydrate (1-2 servings) + Lean Protein + Fruit (Simple Carbohydrate) OR Combo food

Meal 3

Starchy Carbohydrate (1-2 servings) + Lean Protein + Vegetable (2+)  

Meal 4

Starchy Carbohydrate (1 serving) + Lean Protein + Vegetable (2+) OR Combo food  

Meal 5

Lean Protein + Vegetables (2+) (small portion of starchy carb if still hungry)

ONLY if still hungry and training intensely 5-6 days/wk

Meal 6 - Lean Protein + Veggies OR Protein shake

(If, and only if engaging in high intensity training.)

*****Carbohydrate servings may be modified slightly such that immediately post work-out (1/2hr-45min after) they are higher in amount, and may be more simple (easily digested) i.e. Vector cereal, chocolate milk, banana protein shake.....ONLY if training intensely

ONE SERVING