The one page Teenage Girls’  No-Fail Athletic Nutrition Plan

By Coach Cristy  -help hotline 351-5545

 

 

1)      Keep it Simple! Eat the same day plan every day for a week

2)      Eat 6 times a day.  Sample outline below

3)      Say no to “WHITE”  white sugar, flour, rice 

4)      Always eat a protein  (nuts/meat/whey/soy/beans) and or a MUFA (monounsaturated fatty acids) with any sugar/carb to slow your insulin spike…(Avocados,  Olive oil, flaxseed oil, almond butter, peanut butter, dark choc)

5)      Eat foods with 3 ingredients or less on the label  (no processed –fruits/veggies/etc)

6)      Enjoy your food and once a week splurge on something –but get right back to it.

7)      Each week pre-make your weekly eating plan…Chicken and grain (Quinoa, brown rice, barley etc)   -Sunday night for example

 

Shopping list:  Grains: Barley, Quinoa, brown rice, Steel cut or other oats

            Veggies, Broccoli, asparagus, peppers, spinach, Carrots, avocado, salsa

            Protein:  Chicken breasts, fish, moose, caribou, buffalo meat, eggs, fish

            Legumes:  Black beans, Pinto beans  (make self from dry –cheaper)

            Dairy:  Plain Skim yogurt, skim milk, Laughing cow low fat cheese (rounds)

            Fruit:  Prunes, Bananas, Apples -green, blueberries, berries, pineapple, etc

            Other: Green Tea, Whey protein, peanut or almond butter, almonds, ground

 Flaxseed, unsweetened coconut, pecans, 1 flat 8 oz dark chocolate bar/divided/8

 

Breakfast:

1 cup Oatmeal instant or cooked, stir in a couple egg whites, cinnamon, peanut or almond butter.  Banana.  Green tea and or water/ skim milk  .  Or protein smoothie and 3 prunes.

 

Snack:  Cottage cheese or handful of Almonds (10) with an Apple.  8-12oz wtr/ Green tea

            OR  ½ cup yogurt with ½ banana, pecans, coconut, blueberries, ground flaxseed

 

Lunch:  Salad with Tuna/chicken on it with Salsa for dressing and any veggies you want.  Other toppers, Pine nuts, Beans –pinto/Black, Chopped egg whites, ground flaxseed

             or in a Whole wheat Wrap. You can add Avocado,  Quinoa, laughing cow cheese

 

Pre practice/game:

Snack  Yogurt mixture  or handful of prunes/almonds  or fruit/ veggie with almonds

            Or whey protein smoothie  -milk/yogurt/fruit/whey protein/  + almond butter opt

 

Post workout:  within 30 minutes:  yogurt mixture,  smoothie above,  Skim chocolate milk,   Gatorade (1/2 bottle 6 oz with almonds)

 

Dinner:  Salad with chicken/meat/fish on or on the side, with beans/ veggies/ grain  Salsa for dressing .  add nuts, avocado’s  use olive oil,  cook meats without a lot of salt….

 

Sweet craving:  1 small square of dark chocolate with a couple nuts and cup hot tea/skim milk.