✔️Chapter 3, “3 Types of Performance Supplements”.
I hope everyone is doing well during these COVID-19 times.
Dinner-Meal Goal: 929.2 cal, 40.1g P, 124.5g C, 21.5g F
- Take dietary supplements as required.
- 2 oz tuna, bluefin, 131.5 cal, 28.9g P, 0g C, 0.9g F
- 1 tomato, 4.75 oz, 26 cal, 1g P, 5.7g C, 0.4g F
- 2 cups Iceberg lettuce, trimmed, 16 cal, 1.0g P, 2.0g C, 0.2g F
- 1 cup garbanzo bean, 134.5 cal, 7.3g P, 16.3 g C, 2.1g F
- 1.5 cup brown rice, 372.7 cal, 8.3g P, 72.7g C, 2.9g F
- 1 large orange – 86.5 cal, 1.7g P, 17.3g C, 0.2g
A Quick Note on Protein:
Spacing protein intake over several meals provides a consistent supply of amino acids that aid in growth, maintenance, and other related functions. The pre-training session should be low in protein. Research indicates that protein supplementation during exercise does not promote immediate athletic performance, especially when compared to other nutrients such as carbohydrates. There is some evidence to support protein intake with carbohydrates during training sessions to reduce muscle damage and enhance recovery.
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EP Health Wellness Team