Low Carb

TRAINING DAY GUIDELINES

•Focus on eating healthy whole foods
•Maintain a 8 hour (or less) feeding window. No less than a 4 hour window.

•Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
•Ideally, eat your biggest meal after you work out.

•If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.
•Stay within calorie goals for the day, but feel free to add in a treat if want.

•Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.

TRAINING DAY FOODS

•Gluten -free grains - quinoa, millet, amaranth, buckwheat or oats •Starchy carbs - sweet potato, carrots, beets, parsnips

•Fruit (low glycemic generally recommended), berries, pears, and apples. But for training days, feel free to have any fruit you like including bananas. Great for post workout options.
•Nuts - almonds, walnuts, cashews, pecans, pistachios, etc.
•Legumes - black beans, chickpeas, lentils, etc.

•Healthy fats - avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil •Proteins - lentils, beans (kidney, navy, etc.), grass fed beef, free-range
chicken, wild fish, eggs, bacon, hemp seeds, chia seeds, protein powder.
•NOTE: If you choose to leave room for discretionary calories/fun foods, this

would be the day to do it (ie: donuts). Ideally, you consume the treats immediately after your workout.