We love the Sleep Cycle Alarm Clock app for the iphone! It allows you to monitor how well you sleep(quality) and how long (quantity). At only 99cents, it is a bargain! We have seen some of the negative reviews on review sites but if you use it correctly, it gives you valuable information.
We are very impressed by Carl’s Jr’s Turkey Burger. At under 500 calories and combined with a side salad it can be a quick meal in any athlete’s eating regiment. For those trying to gain muscle, make it a double turkey burger. I like mine with BBQ sauce!
Turkey Burger
Ingredients:
2 Large Egg Whites
1 Whole Wheat English Muffin
1 Slice American Cheese
1 oz. Sliced Canadian Bacon
Directions:
Lightly mist a ramekin or microwave-safe bowl with cooking spray. Add egg whites.
Toast the English Muffin at desired setting in a toaster.
Microwave the eggs in 30 second intervals on low until it is no longer runny and set aside.
Take the bottom half of the toasted English muffin and add the Canadian Bacon and cheese and put onto a microwave safe plate. Heat in the microwave for 30 seconds or until cheese is starting to melt. Take out of the microwave and finish assembling by adding the egg and top of English muffin.
*Feel free to substitute your favorite deli meat or cheese.
Is this a healthy breakfast?
We have heard that breakfast is the most important meal of the day but most athletes have trouble deciding what is healthy and why it is important to eat breakfast each and every day. A healthy breakfast can jump start a productive day and promote muscle gain and fat loss. Let’s use a hypothetical situation to drive home this point. If you ate your last meal of the day at 8pm and were ready for breakfast at 8 am the following day, your body would have gone 12 hours without nutrients!!! That is half of a day! It would be almost impossible to support healthy muscles without a carefully planned breakfast. Athletes also need to be careful when selecting breakfast items because there are many traditional foods out there to trick you. One example would be HASHBROWNS! Most of us know that french fries have no place in the nutrition regimen of a focused athlete but many are surprised when I tell them that hashbrowns are the sneaky twin brother of french fries. Think About it, both are fried potatoes! A healthy breakfast must include 3 essentials:
1. Fresh fruit or berries
2. Lean Protein (egg whites, yogurt, lean ham)
3. Complex Carbohydrates (Oatmeal, Whole grain toast, High fiber cereal)
The Training Recovery Manual includes many breakfast examples that you can customize to your goals.
Click HERE to get your copy!
The Training Recovery Manual is the complete guide to the recovery secrets and common practices of elite athletes and coaches.
Recovery Manual Includes:
Nutrition Guide (Determine Calorie Needs, Sample Meals, Post Workout Meals)
Grocery Shopping Guide (Grocery List, Fresh Produce Guide)
Recovery Supplement Guide (Safe and Effective Recovery Supplements)
Manual Massage Guide
Manual Flexibility Guide
Hydration Protocols (Weigh in sheet, Urine color chart, Electrolyte Chart)
Rest Protocols
Hydrotherapy Protocols (Ice Baths, Contrast Baths, Contrast Showers)
Recovery Journal (Track Your Progress)
For a free preview of the manual, click here: Training Recovery Manual-sample
To purchase the full manual, c lick here: Training Recovery Manual + Free Tiger Tail Massage Stick!!!! (for a limited time only)
Protein
Protein is the essential material of body tissues including muscles and is found in animal products like meat, dairy and eggs and can also be found in plant sources like nuts, seeds and beans. Protein is made up of amino acids that repair and build muscle while helping to maintain other body functions. This nutrient must be eaten in the right amount and at the right times to support the metabolism and encourage muscle growth. Protein is important in recovery because it is broken down to repair tissues damaged by intense training.
A complete meal plan can be found in the RECOVERY MANUAL
Ingredients:
*Feel free to substitute your favorite nuts or sweeteners
Directions:
Nutritional Facts: Serving Size: 1/15 of recipe Servings Per Recipe: 15 Amount Per Serving: Calories: 369 Calories from fat: 180 Total Fat: 20 g Saturated Fat: 2.4 g Cholesterol: 0 mg Sodium: 122 mg Potassium: 354 mg Total Carbohydrates: 45 g Dietary Fiber: 5.8 g Protein: 8.3 g Sugar: 19.5 g % Daily Value Vitamin A < 1 % Vitamin C < 1 % Calcium 6 % Iron 25 % Thiamin 50 % Niacin 26 % Vitamin B6 14 % Magnesium 35 % Folate 24 %
Breakfast
3 egg whites
1 slice of whole wheat toast or 1 cup oatmeal or 1 bowl of cereal
2 Fish Oil (Nordic Naturals) and 1 multi vitamin
Post workout
Low fat chocolate milk (8-12 ounces)
Lunch
Turkey or chicken sandwich (whole wheat Bread) or chicken and brown rice or turkeys wrap (whole wheat tortilla)
1 handful baked chips or triscuits
Baby carrots or salad
Snack
Fruit (fresh)
1 string cheese or Beef Jerky or 1 tbs Peanut Butter on an apple
Dinner
Chicken, Turkey or Fish (Size of 2 decks of cards)
Salad (Eat First) (use Italian or vinaigrette dressing)
Veggies (buy frozen)
Fish Oil (Nordic Naturals)
Snack
1 string cheese or 1 cup of low fat cottage cheese
TR Breakfast Example
Here is an example of a great breakfast broken down by calories. You can customize this breakfast based on how many calories you need.
| Calories/Day | ||||||||
| Breakfast #1 | 1700 | 2000 | 2200 | 2400 | 2600 | 2800 | 3000 | 3250 |
| Oatmeal
(Steel Cut) |
¾ Cup | 1 Cup | 1 ½ Cups | 1 ½ Cups | 1 ¾ Cups | 2 Cups | 2 Cups | 2 Cups |
| Egg whites | 3 | 3 | 4 | 5 | 5 | 5 | 5 | 5 |
| Banana or orange | 1 | 1 | 1 | 1 | 1 | 1 | 1 | 1 |
| Raisins | 1 Tbs | 1 ½ Tbs | 2 Tbs | 3 Tbs | 3 Tbs | 3 Tbs | 3 Tbs | 3.5 Tbs |
| Walnuts | 1.5 Tbs | 1.5 Tbs | 1.5 Tbs | 2 Tbs | 2 Tbs | 2 Tbs | 3 Tbs | 3.5 Tbs |
| Fish Oil | 1000mg | 1000mg | 1000mg | 1000mg | 1000mg | 1000mg | 1000mg | 1000mg |
| Multivitamin | 1scoop | 1scoop | 1scoop | 1scoop | 1scoop | 1scoop | 1scoop | 1scoop |
| Calories in this meal | 425 | 500 | 550 | 600 | 650 | 700 | 750 | 815 |
Weight gainers can add 1 (12 ounce glass) of low fat chocolate milk or Orange juice (not from concentrate)
