WBC Nutrition Committee: Nutrition Tips

By Dr. Phillip Goglia

1- optional first meal if exercising early in the morning: jam 1 tbsp with almond butter 1 tbsp (split nutrition flavored nut butter packets) train for 60-90 min

2- post training: eggs 2 poached; over easy or scrambled with oatmeal 1 cup with fruit 1 cup like berries //or// fitness concepts whey protein shake 1 scoop whey with 1 tbsp plain almond butter with fruit 1.5 cups blend with ice and water .

3- fruit 1

4- breast 4 oz with ½ a starch portion like yam4 oz (starch like white rice 1/2 cup – sweet potato 4 oz – potato 4 oz) with vegi and salad

5- fruit 1 with almonds 12 or 1 split nutrition flavored nut butter packet

6- almonds 12 with a vegetable like 1 cup cherry tomatoes

7- fatty fish 8 oz (post cooking) fatty fish like sea bass – black cod – artic char – salmon with vegi and salad

8- fruit 1 like 1 cup of berries