RECOMMENDED NUTRITION GUIDELINES

Carbohydrates to provide 65%-75% of daily total calories.
Protein to provide 15%-25% of daily calories.
Fat to provide less than 20% of total calories. 


WHAT ARE THE LIMITS OF YOUR ENERGY REQUIREMENT FOR EXERCISE?
Your energy intake level will depend on the specific details of your training plan, such as: training intensity, volume, time devoted to training and training environment.  We could analyze your training and  create a meal plan with the correct amount and type of nutrition that you need to properly fuel the working muscles, speed-up recovery time and keep you healthy  throughout  training cycle.



WHAT COUNTS AS A SERVING ?

Bread, pasta, cereals and rice group:
1 slice bread (whole wheat), 1 tortilla,1/2 cup cooked rice, pasta or cereal,1 hamburger roll, bagel or 1 English muffin, 4 crackers (small), 1 pancake (4-inch), 1 croissant, 1 doughnut or Danish (medium)

*Vegetable group:
1/2 cup chopped raw or cooked vegetables, 1 cup raw leafy vegetables,1/2 potatoes salad, 1/2 scalloped potatoes.

*Dry Beans, Eggs & nuts Group:
count 1/2 cup cooked beans or 1 egg or 2tablespoons peanut butter or 1/2 cup nuts as 1 ounce of meat.

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