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    Protein, Fat and Carbohydrate Chart

    Uploaded by

    Jeeva Bharathi
    The document provides charts detailing recommended food types, timing and examples for protein, fat and carbohydrates. The protein chart outlines lean meat, fish, eggs, dairy and plant-based options. The fat chart separates foods into saturated, monounsaturated and polyunsaturated fats. The carbohydrate chart distinguishes between whole, refined and sugary carb sources and recommends timing around workouts.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Protein, Fat and Carbohydrate Chart

    Uploaded by

    Jeeva Bharathi
    336 views3 pages
    The document provides charts detailing recommended food types, timing and examples for protein, fat and carbohydrates. The protein chart outlines lean meat, fish, eggs, dairy and plant-based options. The fat chart separates foods into saturated, monounsaturated and polyunsaturated fats. The carbohydrate chart distinguishes between whole, refined and sugary carb sources and recommends timing around workouts.

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    The document provides charts detailing recommended food types, timing and examples for protein, fat and carbohydrates. The protein chart outlines lean meat, fish, eggs, dairy and plant-based options. The fat chart separates foods into saturated, monounsaturated and polyunsaturated fats. The carbohydrate chart distinguishes between whole, refined and sugary carb sources and recommends timing around workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    336 views3 pages

    Protein, Fat and Carbohydrate Chart

    Uploaded by

    Jeeva Bharathi
    The document provides charts detailing recommended food types, timing and examples for protein, fat and carbohydrates. The protein chart outlines lean meat, fish, eggs, dairy and plant-based options. The fat chart separates foods into saturated, monounsaturated and polyunsaturated fats. The carbohydrate chart distinguishes between whole, refined and sugary carb sources and recommends timing around workouts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Protein, Fat and Carbohydrate Chart

    PROTEIN CHART

    Food type Protein dense foods

    Food timing Eaten with each meal

    Food amount 1 serving for women (size of palm)


    2 servings for men (size of two palms)

    Examples t-FBONFBUTTVDIBTHSPVOECFFG DIJDLFO UVSLFZ CJTPO WFOJTPO


     t'JTITVDIBTTBMNPO UVOB DPE SPVHIZ
     t&HHT
     t%BJSZTVDIBTDPUUBHFDIFFTF (SFFLZPHVSU DIFFTF FUD
     t#FBOT QFBT MFHVNFT UPGV UFNQFI FUD
     t1SPUFJOTVQQMFNFOUT
      tNJMLCBTFEXIFZ DBTFJO NJMLQSPUFJOCMFOET
      tQMBOUCBTFEQFB IFNQ SJDF TPZ FUD

    FAT CHART

    FOOD TYPE SATURATED FAT MONOUNSATURATED FAT POLYUNSATURATED FAT

    Food timing No specific timing1 No specific timing1 No specific timing1

    Food amount 1/3 of intake 1/3 of intake 1/3 of intake

    Examples Animal fats (in eggs, dairy, Macadamias, pecans, Fish oil, hemp seeds,
    meats, butter, cheeses, etc.) almonds, cashews, algae oils, safflower oil,
    Coconut oil pistachios, tahini, sunflower seeds, peanuts,
    Palm oil pumpkin seeds, hazelnuts canola oil, soy nuts,
    olives, olive oil, avocado walnuts, flax seeds, flax oil,
    chia seeds, Brazil nuts

    1. As discussed earlier in the text, meals higher in carbohydrate should likely be lower in fat, and vice versa. Therefore if eating a higher
    carbohydrate post-exercise meal, fat intake would be lower. Conversely, with a higher-fat meal outside of the “workout window”,
    carbohydrate portion should be relatively smaller.

    2. For those consuming less overall food and/or consuming a plant-based diet, getting more fat from whole food sources (like olives, nuts,
    seeds) instead of refined sources (olive oil, nut oil, seed oil) will provide more protein and fiber.

    © 2012 Precision Nutrition precisionnutrition.com


    CARBOHYDRATE CHART FOR FAT LOSS AND MUSCLE GAIN

    WHOLE-FOOD,
    SIMPLE SUGARS AND MINIMALLY
    EXERCISE HIGHLY PROCESSED PROCESSED STARCHY FRUITS AND
    FOOD TYPE RECOVERY DRINK STARCHES CARBOHYDRATES VEGETABLES

    FOOD TIMING
    For muscle gain During and Immediately after Eat soon (within Eaten with each
    after exercise exercise (if at all)2 3 hours) after meal
    exercise3

    FOOD TIMING
    For fat loss During exercise Minimize intake Eat soon (within Eaten with each
    only1 1-2 hours) after meal (with emphasis
    exercise on veggies)

    Examples Sugary, protein-rich Sugary sports Bread (preferably Spinach


    recovery drinks drinks whole grain)
    Carrots
    such as Biotest
    Breakfast cereals Pasta (preferably
    Surge, Endurox R4 Tomatoes
    whole grain or flax)
    Soda
    Broccoli
    Rice (preferably
    Fruit juice
    whole grain, Cauliflower
    Table sugar unprocessed) Apples
    Sugary desserts Potatoes Oranges
    Ice cream Oats (preferably Avocados
    Muffins whole oats)
    Berries
    Bagels Cereal grains
    (wheat, rye, etc.)
    Other carbohydrate-
    rich snacks

    Notes:
    1. If your client tolerates carbohydrates well, you can include such a drink during exercise. If your client doesn’t, you should probably
    stick with water or a branched-chain amino acid workout drink (to be discussed later in the course).
    2. These food choices should be minimized yet are permissible after exercise for those with good carbohydrate tolerance and the
    goal of weight gain.
    3. If a client has good carbohydrate tolerance and a hard time gaining weight, you can include these foods throughout the rest of
    the day as well.

    © 2012 Precision Nutrition precisionnutrition.com


    Simplified carbohydrate chart for fat loss or maintenance

    CARB TYPE EXAMPLES WHEN TO EAT

    Fibre-rich vegetables (e.g., broccoli, kale, Eat often, and any time of day
    spinach, carrots, tomatoes, celery, (especially for veggies)
    cucumber, zucchini, beets, bok
    choy, lettuce, collards, radish,
    onion, chard, watercress, etc.)
    peas
    beans*
    legumes*
    most fruits*

    Whole food starchy sprouted or whole grain breads and During the 3 hours after exercise
    pastas
    corn
    yams/sweet potatoes/pumpkin
    quinoa
    amaranth
    oats
    long grain rice

    Refined sugary desserts Eat occasionally/rarely, and only


    fruit juice during the 3 hours after exercise

    processed foods
    soda
    sports drinks
    most commercial nutrition bars
    dates, figs, raisins, dried fruits

    *Notes: These selections are more carb-dense. So, when including these in meals, be sure not to overeat

    © 2012 Precision Nutrition precisionnutrition.com

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