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Articles How to Fuel yourself for success Performance Institute Food Template (Male)
DAILY TOTAL Starchy Carbs (7-11) =
Simple Carbs (Fruit) (2) =
Complex Carbs,Vegetables (6+) =
Proteins (6-8)=
Meal 1 Starchy Carbohydrate (2-3 servings) + (1-2) Lean Protein + Fruit (Simple Carbohydrate)
Meal 2 Starchy Carbohydrate (2-3 servings) + Lean Protein (1-2) + Fruit (Simple Carbohydrate)
Meal 3 Starchy Carbohydrate (1-2 servings) + Lean Protein + Vegetable OR Combo food
Meal 4 Starchy Carbohydrate (1-2 serving) + Lean Protein + Vegetable
Meal 5 Lean Protein (1-2) + Vegetables (2+) + ( 1 Starchy Carbohydrate portion if still hungry) OR Combo food
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 etc. For example: some of the "less favourable" food choices.
ONE SERVING
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