• GOAL: 20 grams of protein, 20-40 grams of carbs
• REAL-FOOD OPTION: 2 cups fat-free milk 166 calories, 16 g protein, 24 g carbs, 0 g fat
PREWORKOUT
• GOAL: 20 grams of protein, at least 20 grams of slow-digesting carbs
• REAL-FOOD OPTION: 5 oz. canned chunk light tuna in water, 2 slices whole-wheat bread 265 calories, 34 g protein, 26 g carbs, 3 g fat
• EMERGENCY: 2 oz. beef jerky, 1 Quaker Oats Chewy Granola Bar 220 calories, 20 g protein, 23 g carbs, 5 g fat
IMMEDIATELY POSTWORKOUT
• GOAL: 40 grams of protein, 40-80 grams of fast-digesting carbs
• REAL-FOOD OPTION: 6 oz. deli turkey, 2 slices white bread 288 calories, 37 g protein, 29 g carbs, 2 g fat
• EMERGENCY: 2 cups low-fat chocolate milk 314 calories, 16 g protein, 52 g carbs, 6 g fat
IMMEDIATELY BEFORE BED
• GOAL: 20 grams of slow-digesting protein, very few carbs, some healthy fat
• REAL-FOOD OPTION: 1 cup low-fat (1%) cottage cheese 163 calories, 28 g protein, 6 g carbs, 2 g fat
• EMERGENCY: 2 sticks light string cheese 750 calories, 18 g protein, 3 g carbs, 9 g fat
Source:
DAILY MASS. Brown, Jordana Joe Weider's Muscle & Fitness, Aug2010, Vol. 71 Issue 8, p88-92, 4p,
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