Track and Field Blogs - Jasen Lee

Category

Type

Why??

Grains

Oatmeal

Provides slow-release carbs for more energy

Dark Bread

Lots of Fiber.

Buckwheat Pasta

Lots of carbs and high in minerals.?

Whole Wheat Pasta

3 times the fiber as regular pasta, slow-released carbs

Fish

Shrimp

High in muscle-building protein, low in saturated fats

Crab

Rich in protein, benign cholesterol

Salmon

Good Protein source, omega 3 fats which are good.

Cod

Good Protein source

Tuna

High in Protein and Omega-3 fats

Fruit

Bananas

Good source of carbohydrates and potassium

Oranges

Plenty of Vitamin C: protects against muscle damage

Strawberries

Rich in Vitamin C, low in calories.

Cantaloupe

Rich in beta-carotene and lots of vitamin A and C

Fruit Kabob

Plenty of carbs and all around good proteins

Vegetables

Beans

Great source of Protein, Fiber, Iron and low in fat.?

Baby Carrots

Don?t require peeling, good source of Vitamin A

Broccoli

Good source of vitamins and Potassium

Asparagus

Good source of Potassium and Vitamins A and C.?

Lettuce

Good source of Vitamins A and C, fiber, and iron.

Sweet Potato

Packed with carbs and vitamin A

Daily

Skim Milk

Good source of protein, carbs, calcium, and potassium

Low-fat Yogurt

Provides calcium and energizing carbs

Low-fat Cheese

Provides calcium and protein

Milk-based Soups

Add skim-milk: increases protein intake.

Meat/Poultry

Lean Roast Beef

Great source of vitamin B, iron, and zinc

Top-round Ground Beef

Good source of protein

Chicken

Cook it baked, grilled, or broiled.? Not fried! Lean protein.

Lamb

Lots of protein, iron, and zinc.

Protein Alternatives

Soymilk

Good source of calcium, Vitamin E and disease fighting phytochemicals.

Tofu

Good source of protein.

Nuts

Have heart healthy fats and minerals.

Peanut Butter

Use natural kind with oil on top.? No cholesterol, high in fat, but healthy fat.

Snacks

Rice Cakes

Full of carbs.

Baked Potato Chips

Lower in fat than regular chips.? Easily digested.

Dark Chocolate

Not too much!! 55 M&M?s, peanut M&M?s, etc. ?