* Consume within 30-60 minutes of workout completion
* Follow with a similar option every 2 hours until regular meal time, or if trying to manage weight follow with
a regular meal in roughly 3-4 hours.
* Consume 20-24oz fluid for every pound lost after a workout (sip over 1-2 hours); if heavy or salty sweater
select saltier foods or use sports drink.
ATHLETE
WEIGHT
100-120 pounds
120-150 pounds
150-180 pounds
180-210 pounds
210-240 pounds
Option #1
1 banana
1 tbsp peanut butter
12oz chocolate milk
½ PB & J sandwich
8oz chocolate milk
½ PB & J sandwich
12 oz chocolate milk
PB & J sandwich
8 oz chocolate milk
Triple layer PB & J
sandwich
Option #2
½ cup plain oatmeal
1 cup 1% milk
banana
1 tsp honey
1 cup plain oatmeal
1 cup 1% milk
1 cup water
1 banana
1 tsp honey
1 cup plain oatmeal
2 cups 1% milk
1 banana
1 tsp honey
1 cup plain oatmeal
2 cups 1% milk
1 banana
1 tsp honey
1 cup plain oatmeal
2 cups 1% milk
1 banana
2 tsp honey
1 hard-boiled egg
1 slice toast
Salt to taste
1 hard-boiled egg
2 slices toast
Salt to taste
1 hard-boiled egg
Salt to taste
1 hard-boiled egg
Salt to taste
Option #3
Protein bar (15-20g
protein, 45-65g carb)
Protein bar (15-20g
protein)
1 banana
Protein bar (20-30g
protein)
1 apple
8oz sports drink
Protein bar (20-30g
protein)
1 banana
16oz sports drink
Protein bar (25-30g
protein)
1 apple
1 English muffin with jelly
Option #4
½ turkey breast sandwich
(lettuce, tomato, cheese)
½ turkey breast sandwich
1 cup minestrone soup
6-8 crackers
Turkey breast sandwich
1 cup minestrone soup
Turkey breast sandwich
1 cup minestrone soup
6-8 crackers
Triple layer turkey breast
sandwich
1 cup minestrone soup
8-10 crackers
* Suggestions are based on providing approximately 1 g/kg body weight carbohydrate and 15-30 g protein adjusted for body size.