Carbohydrates – HIGH ENERGY Carbohydrates – LOW ENERGY Carbohydrates – HIGH ENERGY Consume within the metabolic window! Food examples: FAST ABSORBING: Glucose, Maltose, Maltodextrin, Sucrose. Examples include Gatorade, Powerade, or other sports drinks. GRAINS: All Breads (Whole Grains Are the Most Nutritious), All Pasta (Whole Grain Varieties Are the Most Nutritious), All Types of Rice…

The amount of lean material contains 25grams of protein When you are looking to divide up your portion sizes, it is important to know what said portions contain from a nutritional perspective. The below list will allow you approximate your serving requirements when having your meals and structuring your meal prep! Grams of food Food…

Exactly How Much Protein You Need Per Meal—Every Time Your Body Weight (kgs),The amount of protein (grams) to aim for at every meal. This is worked out at approximately 1.8 times body weight then divided over an average of 6 meals. Your Body Weight (kgs) The amount of protein (grams) to aim for at every…

Fat Content Recommendations Try to reduce consumption of these as much as possible. It will still mean around 25% of total fat intake,Some important benefits. Try for approx 25% of total fat intake, The important stuff! Make these the priority & majority of total your fat intake. Food Amount/100g Amount/100g Amount/100g Most lean red meats…

FISH & FISH OILS NUT & SEED OILS VEGETABLES & NUTS VEGETABLE OILS ANIMAL FATS DAIRY MEAT FISH & FISH OILS Best Sources of Good Fats have Ratio of 4 or Less FISH & FISH OILS OMEGA 6 OMEGA 3 RATIO Anchovy 0.050 0.030 1.67 Cray Fish 0.030 0.010 3.00 Herring 0.150 0.061 2.46 Mullet…