Fuel your body for everyday performance

Breakfast powers your day and sets the pace for success.

In the morning, your body and brain need a balance of:

• Lean protein
• Carbohydrates
• Healthy fats
• Vitamins
• Minerals
• Antioxidants
• Fluids

Performance Tip

• Greek yogurt parfait with oats, flaxseed, and fresh berries

Snacking provides a steady flow of energy to sustain high performance.

Throughout the day, your body needs:

• Lean protein
• Carbohydrates
• Healthy fats
• Fruits*
• Vegetables*

*Pair with a lean protein or healthy fat to increase nutrient density

Performance Tip

• On the go – Trail mix with fruits, nuts and seeds
• In the fridge – Hard-boiled eggs, fruits and vegetables

Prepare and recover from a workout using good nutrition.

Fuel up and hydrate pre-workout with:

• Carbohydrates
• Water

Refuel, rebuild and rehydrate immediately post-workout with:

• Carbohydrates
• Fluids; 20-24 oz. for every pound lost during training
• Protein: aim for 15-30g

Performance Tip

• Pre-workout – Granola bar, or banana, and water
• Post-workout – 8-10 oz. low-fat chocolate milk