An Athlete’s Guide to Eating Healthy

Guidelines

Daily protein needs for endurance athletes: 1.2-1.4 g/kgDaily protein needs for strength athletes: 1.2-1.7 g/kgFor recovery: Aim for a 3:1 ratio of carbs to protein25 percent overall calories from fat (3000 calories = 85g fat, 3500 calories = 97g)Consume 25-30g fiber daily

What is your weight in kilograms?

Weight in lbs Weight in kg Weight in lbs Weight in kg

100 46 230 105

110 50 240 109

120 55 250 114

130 59 260 118

140 64 270 123

150 68 280 127

160 73 290 132

170 77 300 136

180 82 310 141

190 86 320 146

200 91 330 150

210 96 340 155

220 100 350 159

Healthy Tips1. Eat minimally processed foods. Limit packaged foods that are high in sugar, trans fat

and artificial ingredients.

2. Eat the rainbow: choose a variety of fruits and vegetables each day to boost your overall health.

3. Choose lean proteins such as poultry, seafood, eggs, beans, and low-fat dairy. Avoid breaded or fried meats.

4. Include healthy fats such as olive oil, flax seeds, fish, avocados, nuts and seeds. Avoid fried foods.

5. Choose whole grain, minimally processed carbohydrates such as brown rice, quinoa, sweet potatoes and whole wheat pasta. Avoid fried potatoes.

6. Eat breakfast every day to boost your metabolism and start your day off right!

7. To sustain energy levels, don’t skip meals.

8. Stay hydrated (approximately 2.5-4 liters per day depending on the season and sport).

9. Recover. Eat or drink a recovery snack with a 3:1 ratio of carbohydrate to protein within 30 minutes of exercise. Eat a balanced meal within 2 hours.

10. Sleep. Aim for 7-8 hours every night to ensure proper recovery.

“Hand”y Guide toPortion Control

To avoid a calorie-packed-punch, limit pasta servings to 1/2 cup, or about the front of your clenched fist.

A clenched fist is roughly one cup, or a double-serving of ice cream.

Look at your fingertip. That’s about a teaspoon, or how much butter your toast needs.

Your thumb, from knuckle to tip, is about the size of a tablespoon. Double it for a single serving of peanut butter.

The recommended serving size of meat is 3 oz, roughly the size of your palm.

Athlete’s PlateModerate Training

GRAINS

LEAN PROTEIN

VEGE

TABL

ES

GRAINSPasta Rice PotatoesCerealsBreadsLegumes

VEGETABLESRaw VeggiesCooked VeggiesVeggie Soups

LEAN PROTEINPoultryBeef, Game, LambSoy (e.g. Tofu, Tempeh)Low-Fat DairyLegumes/NutsFishEggs

Fresh FruitStewed FruitDried FruitFATS (1 tbsp)

AvocadoOilsNutsSeedsCheeseButter

FLAVORSSalt/PepperHerbsSpicesVinegarSalsaMustardKetchup

DRINKSWaterDairy/Nondairy BeveragesDiluted JuiceCoffeeTea

Lunch MenuCampus Market BurgerChoose a whole wheat bun, add avocado462 calories, 23g fat, 44g carbs, 21g protein, 6g fiber

Campus Market CheeseburgerChoose a whole wheat bun522 calories, 27g fat, 42g carbs, 27g protein, 4g fiber

Grilled Chicken SandwichChoose a whole wheat bun, add avocado, substitute fruit for fries 400 calories, 11g fat, 35g protein, 10g fiber

Vegetarian BurgerChoose a whole wheat bun, add avocado465 calories, 16g fat, 61g carb, 23g protein, 17g fiber

Market Veggie WrapChoose a whole wheat tortilla, add chicken or cheese, request light pesto mayo and remove crispy onionAdd chicken: 520 calories, 10g fat, 58g carbs, 36g protein, 8g fiberAdd cheese: 580 calories, 23g fat, 58g carbs, 24g protein, 8g fiber

Breakfast MenuBreakfast BurritoSubstitute extra eggs and avocado for sausage or bacon779 calories, 64g fat, 62g carbs, 55g protein, 2g fiber

Loaded Breakfast SandwichSubstitute extra eggs, avocado, and whole wheat bread for sausage or bacon and croissant580 calories, 33g fat, 47g carbs, 8g protein, 8g fiber

CP Sunrise SandwichSubstitute extra eggs, avocado, and whole wheat bread for sausage or bacon and croissant628 calories, 33g fat, 60g carbs, 27g protein, 8g fiber

Meals1 Slice Veggie Pizza + Side Salad 350 calories, 11g fat, 42g carbs, 16g protein, 4g fiber

2 Slices BBQ Chicken Pizza + Side Salad470 calories, 12g fat, 66g carbs, 22g protein, 5g fiber

SaladsChipotle Chopped Chicken Salad445 calories, 19g fat, 39g carbs, 25g protein, 8g fiber

Hipster Salad380 calories, 21g fat, 32g carbs, 18g protein, 5g fiber

Nutty Professor Salad350 calories, 12g fat, 57g carbs, 10g protein, 10g fiberAdd 1 piece of fruit: 100 calories, 0g fat, 27g carbs, 0g protein, 3g fiberMake your salad a wrap: 140 calories, 3g fat, 24g carbs, 4g protein, 1g fiber

Snacks & MealsBanana

100 calories, 27g carbs, 3g fiber

Protein Bistro Box

370 calories, 19g fat, 37g carbs, 13g protein, 3g fiber

Sous Vide Egg Bites - Egg White and Red Pepper (2 servings)

340 calories, 14g fat, 26g carbs, 26g protein, 2g fiber

Classic Oatmeal with Nuts and Dried Fruit

70 calories, 7g fat, 13g carbs, 13g protein, 1g fiber

Hearty Blueberry Oatmeal

220 calories, 2.5g fat, 43g carbs, 5g protein, 5g fiber

Spinach, Feta, and Egg White Wrap

290 calories, 10g fat, 33g carbs, 19g protein, 6g fiber

Reduced-fat Turkey Bacon and Egg White Breakfast Sandwich210 calories, 5g fat, 26g carbs, 18g protein, 3g fiber

Tú TacoBRC GrandeChoose a whole wheat tortilla, no sour cream670 calories, 28g fat, 76g carbs, 30g protein, 9g fiber

Burrito BowlVegetarian: 370 calories, 13g fat, 47g carbs, 18g pro, 11g fiberAdd chicken: 480 calories, 22g fat, 40g carbs, 31g protein, 8g fiber

2 Street Tacos + Combo420 calories, 9g fat, 60g carbs, 24g protein, 12g fiber

Grande TacoAdd chicken and cheese, no sour cream: 350 calories, 17g fat, 27g carbs, 22g protein, 5g fiber

Grande Taco PlateChicken and cheese taco with no sour cream, side of black beans and brown rice460 calories, 18g fat, 49g carbs, 27g protein, 9g fiber

Vegetarian Breakfast BurritoSub guacamole for hash browns525 calories, 28g fat, 44g carbs, 25g protein, 4g fiber

Chick-fil-AGrilled Chicken Sandwich310 calories, 6g fat, 36g carbs, 29g protein, 3g fiberSub fruit for fries: 100 calories, 0g fat, 27g carbs, 0g pro, 3g fiber

Bishop Craft BurgersBishop Burger455 calories, 20g fat, 41g carbs, 27g protein, 12g fiber

Cheeseburger455 calories, 20g fat, 41g carbs, 27g protein, 12g fiber

Black Bean Burger315 calories, 6g fat, 43g carbs, 21g protein, 13g fiber

Chili430 calories, 16g fat, 34g protein, 12g fiberSubstitute fries for fruit: 100 calories, 27g carbs, 3g fiber

Power SmoothiesBeast Mode Banana Power Fruit Smoothie430 calories, 1g fat, 83g carbs, 25g protein, 6g fiber

Pineapple Pointguard Power Fruit Smoothie400 calories, 1g fat, 74g carbs, 25g protein, 3g fiber

Raspberry Reload Power Fruit Smoothie420 calories, 2g fat, 79g carbs, 25g protein, 10g fiber

Triple Threat Power Fruit Smoothie440 calories, 2g fat, 85g carbs, 26g protein, 7g fiber

Tropical Power Play Power Fruit Smoothie440 calories, 2g fat, 86g carbs, 25g protein, 8g fiber

Other SmoothiesGlowing Greens200 calories, 1g fat, 50g carbs, 4g protein, 5g fiber

Lawn Mower Smoothie150 calories, 1g fat, 32g carbs, 5g protein, 3g fiber

Poly Greens Smoothie380 calories, 12g fat, 67g carbs, 5g protein, 6g fiber

Snacks & Meals1 RX Bar210 calories, 7g fat, 26g carbs, 12g protein, 6g fiber

Atsá Fruit, Nut, and Seed Bar210 calories, 14g fat, 19g carbs, 6g protein

Longboard Pismo on Whole Wheat Bread (ask for light honey)520 calories, 22g fat, 74g carbs, 16g protein, 9g fiber

Mustang Club on Whole Wheat BreadTurkey, provolone, whole wheat bread (substitute extra turkey for ham and bacon)460 calories, 14g fat, 52g carb, 6g fiber, 33g protein, 6g fiber

Veggie Hummus Wrap on Whole Wheat Tortilla430 calories, 13g fat, 64g carbs, 15g protein, 8g fiber

Power Fruit Smoothies (see Lucy’s recommendations)*General tips: Add vegetables, swap chips for fruit, choose chicken, turkey, peanut butter or hummus for protein

BoostsPumpkin Seed130 calories, 12g fat, 3g carbs, 7g protein, 1g fiber

Chia Seeds35 calories, 2g fat, 3g carbs, 1g protein, 3g fiber

Kale Boost20 calories, 0g fat, 4g carbs, 1g protein, 1g fiber

Greek Yogurt Boost25 calories, 0g fat, 2g carbs, 5g protein, 0g fiber

SmoothiePistachio Power Smoothie (small)440 calories, 15g fat, 61g carbs, 18g protein, 6g fiber

Oatmeal + Fruit Topping180 calories, 2.5g fat, 45g carbs, 9g protein, 4g fiber

Roasted Tomato, Spinach and Feta Breakfast Sandwich240 calories, 8g fat, 30g carbs, 11g protein, 4g fiber

Turkey Sausage and Cheese Breakfast Wrap320 calories, 16g fat, 29g carbs, 17g protein, 1g fiber

Specialty ShakesPB Squared258 calories, 31g protein, 7g fat, 18g carbs, 2g fiber

Grammy’s Goods275 calories, 35g protein, 8g fat, 14g carbs, 1g fiber

Banana Split185 calories, 27g protein, 1g fat, 18g carbs, 1g fiber

Greens and VeggiesOrganic Supershake258 kcal, 32g protein, 7g fat, 18g carbs, 2g fiber

Carrot Cake153 kcal, 22g protein, 1g fat, 14g carbs, 1g fiber

Greens to Go152 calories, 13g protein, 0g fat, 25g carbs, 3g fiber

Exotic ShakesA Perfect 10

276 calories, 32g protein, 7g fat, 23g carbs, 4g fiber

Chocolate Covered Strawberry

229 calories, 28g protein, 2g fat, 27g carbs, 2g fiber

Breakfast To Go

199 calories, 22g protein, 2g fat, 26g carbs, 1g fiber

Açaí Energy

262 calories, 30g protein, 4g fat, 30g carbs, 3g fiber

Fruitopia

203 calories, 13g protein, 1g fat, 37g carbs, 2g fiber

Mea Aloha (no agave)

214 calories, 40g carbs, 13 protein, 1g fat, 3g fiber

PitayaPink Cadillac197 calories, 22g protein, 1g fat, 26g carbs, 3g fiber

Dragon Bowl198 calories, 23g protein, 1g fat, 25g carbs, 3g fiber

Açaí BowlsOriginal Açaí240 calories, 13g protein, 3g fat, 44g carbs, 4g fiber

PB&A Base346 calories, 20g protein, 9g fat, 47g carbs, 6g fiber

All Natural SandwichesPeanut Butter or Almond Butter Sandwich352 calories, 13g protein, 15g fat, 38g carbs, 10g fiber

*As a snack, select smoothie as is. For recovery, ask to add 1 fruit. Calories based on nonfat milk, whey protein, and no agave

BagelsAncient Grain 280 calories, 5g fat, 8g fiber, 7g sugar, 13g protein

Ancient Grain/Whole Wheat Bagel Thin190 calories, 2g fat, 5g fiber, 5g sugar, 9g protein

ToppingsCream cheese Plain shmear, onion and chive, smoked salmon, garden veggie, garlic herb, jalapeño salsa, country pepper120 calories, 12g fat, 0g fiber, 2g protein

Hummus110 calories, 8g fat, 6g carbs, 3g protein

Sandwiches(all on whole wheat or ancient grain bagels)

Egg White Sandwich420 calories, 19g fat, 40g carbs, 8g fiber, 22g protein

Cheddar Cheese Egg White Sandwich410 calories, 11g fat, 57g carbs, 28g fiber, 19g protein

Turkey Sausage and Cheddar Egg White Sandwich430 calories, 10g fat, 57g carbs, 8g fiber, 27g protein

Spinach, Mushroom and Swiss Egg White Sandwich570 calories, 16g fat, 53g carbs, 8g fiber, 25g protein

Nova Lox and Bagel 480 calories, 17g fat, 60g carbs, 8g fiber, 22g protein

Tasty Turkey510 calories, 15g fat, 64g carbs, 8g fiber, 15g protein

Hummus Veg Out® on Multigrain 450 calories, 16g fat, 64g carbs, 11g fiber, 19g protein

Thintastic Chicken PestoSubstitute normal ancient grain or whole wheat bagel480 calories, 17g fat, 45g carbs, 6g fiber, 37g protein

Thintastic Buffalo ChickenSubstitute normal ancient grain or whole wheat bagel430 calories, 12g fat, 50g carbs, 4g fiber, 32g protein

BBQ Chicken Tostini 530 calories, 12g fat, 80g carbs, 8g fiber, 39g protein

Fruit Cup 113 50 calories, 0g fat, 10g carbs, 1g fiber, 1g protein

Strawberry Chicken Salad (no dressing)

220 calories, 6g fat, 40g carbs, 5g fiber, 19g protein

Chicken Caesar (no dressing)210 calories, 6g fat, 55g carbs, 3g fiber, 22g protein