The safety and welfare of the Kids Is always first
The following are some useful guide lines
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| You are what you eat....ATTACKMEN! |
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Virginia L. McGovern, M.S., R.D.
215-348-0598 // paulmcgovernfitness@verizon.net
Healthy Snacks for Pre-Workout Energy
- 2 TB peanut butter on whole wheat bagel or 6 graham crackers with banana and 8oz. milk
- PBJ sandwich on whole wheat bread with apple and 8 oz. milk
- 2-3 oz. cheese and/or ham with it, melted on bagel or pita bread with 30 grapes
- Protein shake made with frozen fruit and 4 oz. yogurt mixed in with it (should be 300 calories or more)
- 8 oz. yogurt with mixed fruit in it like strawberries, blueberries, etc. Eat ½ cup mixed walnuts/almonds with this, and a slice toast with whipped butter (avoid margarine)
- ½ cup cottage cheese with mixed fruit mixed in with it, add small bagel with 2 TB peanut butter or cream cheese
- 1 cup cereal with low fat milk, (cereal should not be sugary kind, try Raisin Bran, Total or Shredded Wheat) Eat a banana or orange with this.
· Any snack should be approximately 350-500 kcals, and approx. 10-15g protein if possible
· Drink plenty of Gatorade and water before, during, and after workouts, take in approx ½ gallon of fluid if possible
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