and still get all the nutrients necessary for good health and performance?  I am only in Chapter 2 of the textbook for the course I am taking called "Vegetarian Sports Nutrition" and have already learned the answer is YES!  I will keep you posted as I tackle one chapter everyday in my journey to recertification as an ACE Fitness Trainer - I am excited to learn and to help you understand the importance of good food choices and solid fueling plans when you are a vegetarian athlete. 

Here is a short list of snacks worth 250 calories - just cut each portion size in half for 125 calories:
2 large or 4 small pieces of fruit
granola bar
1 large apple or banana with 1.5 tablespoons of peanut butter (this is one of my favorites)
1 peanut butter and jelly sandwich
1 cup non-fat yogurt sweetened with fruit
1 slice of soy cheese + 1 ounce of regular or whole-grain crackers
1 bagel + 1 tablespoon nut butter

Swim workout
175yds. freestyle/125yds. breaststroke/75yds. backstroke/25yds. fly

100yds. free
2 x 200yds. IM  progress 1-2
100yds. breaststroke
2 x 200yds. free  progress the first 200 by 50 then hold the last 50pace for the next 200
100yds. backstroke
2 x 200yds. IM progress 1-2
100yds. fly
*  all 100's are easy



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    I have spent the last 30 years helping individuals to their goals, whether it be crossing a finish line with a PR, eating better or, simply finding the 20 minutes daily they desire to exercise.


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