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| note: | TJ Lowery Standard Pre Practice shake, Best consumed 30 minutes to 1 hour before practice. |
| note: | Pre Workout with Protein to Carb ratio: 1 to 1 |
| note: | Before Workout Supplements: 2 TriSystem EDGE, 1 tsp Creatine Monohydrate. |
| Spec | 1.50- scoop | Optimum Nutrition Gold Standard 100% Whey Protein Vanilla | 33.00 | 3.00 | 2.25 | 164.86 |
| Spec | 1.50- scoop | Vitalyte Electrolyte Replacement Solution | 0.00 | 15.00 | 0.00 | 60.00 |
| Spec | 1.00- packet | Alacer Corp Emergen-C Packet | 0.00 | 5.00 | 0.00 | 20.01 |
| Spices | 0.50- tsp | Spices, cinnamon, ground | 0.04 | 0.92 | 0.04 | 3.00 |
| Fat | 1.00- tbs | Seeds, Chia | 2.00 | 6.00 | 4.50 | 68.46 |
| Fat | 16.00- oz | Blue Diamond Natural Almond Breeze Unsweetened Vanilla Non-dairy Beverage (almond Milk) | 1.97 | 3.98 | 6.00 | 81.60 |
| Spec | 1.00- tsp | Nature's Best Isopure Creatine Monohydrate | 0.00 | 0.00 | 0.00 | 0.00 |
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| Meal 1 | | Total Grams | 37.01 | 33.9 | 12.79 | 397.93 | | | Total Cal | 146.89 | 134.96 | 112.25 | | Total Cal % | 36.91 | 33.92 | 28.21 | |
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| note: | TJ Lowery Standard Post Practice shake, Best consumed immediately after or within 30 minutes after practice ends. |
| note: | Protein to Carb ratio: 1 to 3 |
| note: | After Workout Supplements: 2 TriSystem EDGE, 1 tsp Creatine Monohydrate. |
| Spec | 0.75- scoop | Optimum Nutrition Gold Standard 100% Whey Protein Vanilla | 16.50 | 1.50 | 1.12 | 82.43 |
| Spec | 2.00- tsp | Dymatize Micronized Glutamine | 9.00 | 0.00 | 0.00 | 40.00 |
| Spec | 2.00- scoop | Vitalyte Electrolyte Replacement Solution | 0.00 | 20.00 | 0.00 | 80.00 |
| Spec | 1.00- packet | Alacer Corp Emergen-C Packet | 0.00 | 5.00 | 0.00 | 20.01 |
| Spices | 0.50- tsp | Spices, cinnamon, ground | 0.04 | 0.92 | 0.04 | 3.00 |
| Fat | 1.00- tsp, ground | Seeds, flaxseed | 0.46 | 0.72 | 1.05 | 13.35 |
| Fat | 20.00- oz | Blue Diamond Natural Almond Breeze Unsweetened Vanilla Non-dairy Beverage (almond Milk) | 2.46 | 4.98 | 7.50 | 102.00 |
| Fruit | 1.00- large (8" to 8-7/8" long) | Bananas, raw | 1.48 | 31.06 | 0.45 | 121.04 |
| Fruit | 2.00- cup, whole | Strawberries, raw | 1.93 | 22.12 | 0.86 | 92.16 |
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| Meal 2 | | Total Grams | 31.87 | 86.3 | 11.02 | 553.99 | | | Total Cal | 124.96 | 322.92 | 97.67 | | Total Cal % | 22.56 | 58.29 | 17.63 | |
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| note: | TJ Lowery Muscle Building Snack Shake - Coconut Almond Protein Shake with Egg Whites - None dairy, anti-inflammatory. |
| note: | Melt coconut oil in a glass mug and place in oven at 200 degrees, just until it becomes a liquid (should not be very hot). Set aside to cool. Add to blender coconut milk, almond milk, almond butter, egg whites, vanilla and ice cubes. Blend on med/high and slowly drizzle coconut oil in gradually. Blend until smooth. |
| note: | Yields 1 serving |
| Fat | 0.33- cup | Trader Joe's Coconut Milk, light, canned | 0.00 | 4.00 | 4.00 | 50.40 |
| Fat | 1.50- tbs | Coconut Oil | 0.00 | 0.00 | 21.00 | 180.00 |
| Dairy | 1.00- cup | Pasteurized Liquid Egg Whites | 25.99 | 1.98 | 0.00 | 119.56 |
| Fat | 2.00- tbsp | Nuts, almond butter, plain, without salt added | 4.83 | 6.79 | 18.91 | 202.56 |
| Spices | 1.00- tsp | Vanilla extract | 0.00 | 0.53 | 0.00 | 12.10 |
| Carbs | 1.00- serving 2 tbsp | Chocolate syrup | 0.82 | 25.39 | 0.44 | 108.81 |
| Carbs | 4.00- item | ice cube | 0.00 | 0.00 | 0.00 | 0.00 |
| Fat | 8.00- oz | Blue Diamond Natural Almond Breeze Unsweetened Vanilla Non-dairy Beverage (almond Milk) | 0.98 | 1.99 | 3.00 | 40.80 |
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| Meal 3 | | Total Grams | 32.62 | 40.68 | 47.35 | 714.23 | | | Total Cal | 127.92 | 163.15 | 414.24 | | Total Cal % | 17.91 | 22.84 | 58.00 | |
