Question

1. Brandon asks you what he should eat right after his morning strengthening workout. What would you tell him? What would be some general tips that you would tell him? Also, provide him with a sample breakfast and determine how many grams of carbohydrates, protein, and fat it would consist of.

2. Brandon is now in season and needs some help with pre- and post-game meals. His games are usually around 7 p.m. What would be your recommendation in terms of meals? Provide an example of a pre-game meal (about 3 to 4 hours before game time) and a post-game meal (about 1 hour after game time). How many grams of carbohydrates, protein, and fat would each consist of?

Answer 1

1) Soon after the strengthening workout the body will be in a state of recovery .

• Tell him that after the workout the nutrients that will help are protein ( replenishes muscle cell), carbohydrate ( control blood sugar loss ) and healthy fat ( control inflammation)
• General tips are - apart from exercise he need to concentrate on other factors like sleep regularly , decrease the stress level and take care of other body needs.
• Sample breakfast is : Oat meals with berries and a tall glass of milk.

Oat meals consist of 6 gram of protein , 28 gram of carbohydrate , berries consist of protein 0.79 and carbohydrate 7.79 and milk provides 4.5 grams of fat , 3 grams of carbohydrate and 1 gram of protein . In the morning , you need carbohydrate and protein to be more energetic and smart.

2) Brandon in recommendation of meals should take carbohydrate rich food before and after as it help a person to be more stable and energetic as it reduce fatigue. Therefore, he need to take carbohydrate and fluid before the game and protein and carbohydrate after it

• Pre-game meal example is oat meals and milk . Oat meals consist of 28 gram of carbohydrate and 6 gram of protein. Milk is right in fat with 4.5 gram and 3 gram of carbohydrate .
• Post-game meal example is apple and peanut butter. Apple provide 86 % of water along with 13.8 gram carbohydrate and 0.3 gram of protein. Peanut butter is a rich source for protein with 3.8 gram .