Lunch Option 2 1 whole wheat pita bread

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• Lunch Option 21 whole wheat pita bread ½ can
  light tuna 1 Tbsp mayo ½ cup spinach¾ cup
  Greek yogurtBanana1 cup baby carrtos hummus
• Lunch Option 31 soft tacos with meat, lettuce,
  tomatoes and cheese2 cups spinach salad 1 Tbsp
  low fat dressingApple
• PM Snack (pre-training session or pre-event)-
  carbohydrate and protein- crackers cheese,
  small sandwich, cereal milk, etc.
• SUPPER- might include your recovery snack
• Goal
• -Eat to restore energy used today refuel muscle
  and liver glycogen to be ready for next days
  training or events
• Needs to be a complete meal- Have 1 or more
  serving each from each of the 4 food groups.
• Why?
• Fuel stores are best replenished within a few
  hours after working out or competing
• Your brain demands good nutrition to think better
  and faster.
• Ensures all nutrient needs are being met for the
  day (increase your vegetable and fruit intake)
• What?
• Dinner Option 1Whole wheat pasta tomato sauce
  lean ground beef1-2 cups spinach salad
• 1 cup milk

Prepared by Heather Hynes, MSc, RD Revised
December 2011 Sport Medicine and Science Council
of Saskatchewan