In my last post I talked all about nutrients needed for recovery after injury. I gave you guys some sample meals and sample snacks. Now I want to give you a little more detailed picture of what it looks like to get these nutrients in meals and snacks each day. What does it look like to get leucine every 3 hours? What does it look like to get whey protein before bed? How do you fit this in while also squeezing in the other nutrients to promote the best recovery possible? Below I have outlined a sample day for you. I didn’t get super detailed with portions except for the foods with leucine because every athlete will have different calorie, protein, carbohydrate needs, etc. This, however, is a great place to start and you can tailor portions to what works for you in your sport or phase of recovery. Let me know if you have any questions!
Happy Fueling!
Taylor
LEUCINE CONTENT OF DIFFERENT FOODS
Some recommend about 2.5 grams of leucine per meal for adults
1 can of white tuna: 3.3 grams
3 ounce chicken breast: 1.8 grams
1 scoop whey protein isolate: 2.5 grams
3 eggs: 1.5 grams
1 Greek yogurt: 1.5 grams
8 ounces of chocolate milk: 0.8 grams