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The plan is practical and sustainable, with “no fads,” minimal supplements, and a focus on balanced habits.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How does the document explain macros and micronutrients?",{"text":68,"@type":64},"It presents macros as protein, carbohydrate, and fat, including their calories per gram and roles in fuel, building, and regulation. It also lists micronutrients through vitamins and minerals, highlighting fiber and non-starchy vegetables.",{"name":70,"@type":61,"acceptedAnswer":71},"What meal timing guidance is given for practice and game days?",{"text":72,"@type":64},"Practice days follow a structured schedule with breakfast, lunch, snacks, practice, and dinner. 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--- | --- |\n| | | |\n\n\n| Who is Four Barrel | |\n| --- | --- |\n| ● Group Classes | Nutrition Coaching | Personal Training\u003Cbr>● Locations in New Albany & Louisville (est 2012)\u003Cbr>● 500 Clients: Ages 8-80\u003Cbr>● “Max Health for Max Years”\u003Cbr>|  |\n\n\n| Your Presenters\u003Cbr>\u003Cbr>Erica Coulter 4B Nutrition Coach\u003Cbr>BS Exercise Science PN-L1, CF-L2, USAW-L1 [erica@4bfit.com](erica@4bfit.com) | \u003Cbr>Emily Lepping\u003Cbr>RDN-U of L Performance\u003Cbr>BS Dietetics\u003Cbr>MS Strength & Conditioning Registered Dietitian\u003Cbr>[etlepping@gmail.com](etlepping@gmail.com) | \u003Cbr>\u003Cbr>Case Belcher Head Coach-4B Fit\u003Cbr>BS Management\u003Cbr>BS Marketing CF-L3, USAW-L1\u003Cbr>[case@4bfit.com](case@4bfit.com) |\n| --- | --- | --- |\n\n\n| | \u003Cbr>\u003Cbr>|\n| --- | --- |\n\n10/90  \nHabits & Behaviors Balance & Consistency  \n\n| Our Nutrition | Philosophy |  | |\n| --- | --- | --- | --- |\n| |  | ● Performance, Recovery, & Health\u003Cbr>● “Diet” = Lifelong Healthy Nutrition\u003Cbr>● Practical & Sustainable\u003Cbr>● No Fads, No “Camps,” Minimal Supplements |  |\n\n\n| Nutrition 101-Macro’ & Micronutrients\u003Cbr>|  |  | \u003Cbr>\u003Cbr>Vegetables\u003Cbr>micronutrients\u003Cbr>● Vitamins & Minerals\u003Cbr>● Non-starchy\u003Cbr>● Fiber (carb)\u003Cbr>● Greens, Broccoli, Cauliflower, Asparagus |\n| --- | --- | --- | --- |\n| Protein\u003Cbr>4 cal / gram\u003Cbr>● Building Blocks\u003Cbr>● Lean Meat, Poultry, Fish ● Eggs, Dairy, Yogurt | Carbohydrate\u003Cbr>4 cal / gram\u003Cbr>● Fuel\u003Cbr>● Apples, Berries, Citrus,*Banana\u003Cbr>● Potatoes (any kind), Rice, Oatmeal, Butternut Squash | Fat\u003Cbr>9 cal / gram\u003Cbr>● Hormone Production / Nutrient Regulation\u003Cbr>● Nuts & Seeds (butters\u003Cbr>● Avocado / Olives (oils)\u003Cbr>● Eggs / Fatty Meats |  |\n\nNutrition 101-Food Science   \n\n| Calories IN vs Calories OUT\u003Cbr>Primary factor in weight loss / weight gain | Macro Balance\u003Cbr>Protein, Carbs, & Fat at EVERY MEAL |\n| --- | --- |\n| Food Quality & Variety\u003Cbr>Whole Foods, Food Prep,\u003Cbr>&‘3 Per’ List | Timing\u003Cbr>Eat every 3 hours\u003Cbr>*HS athlete may need larger meals |\n\nPractical Application- “Big Rocks”   \n| Kitchen Makeover\u003Cbr>● Trash or donate junk\u003Cbr>● Stock up on healthy food ● Buy new tools\u003Cbr>○ Tupperware\u003Cbr>○ Water bottle\u003Cbr>○ Cooking Essentials | 3 Per List + Food Prep\u003Cbr>● Takes 5 min\u003Cbr>● Ensures balanced eating throughout the week\u003Cbr>● Chop veggies\u003Cbr>● Prep Meat | Plate Method\u003Cbr>● ½ Plate = Non-starchy Veggies\u003Cbr>● ¼ Plate = Protein\u003Cbr>● ¼ Plate = Complex Carbs | Hydration\u003Cbr>● 100 oz a day\u003Cbr>● Designated Water Bottle\u003Cbr>● Water, Coconut Water, La Croix, Zero Cal Mixes\u003Cbr>● Sports Drinks (practice / games)\u003Cbr>● Cut out fruit juice & soft drinks |\n| --- | --- | --- | --- |\n\n\n| Listening to Your Body\u003Cbr>● You are the expert\u003Cbr>● When am I hungry?\u003Cbr>○ 3-4 on scale is ideal\u003Cbr>● How do I feel after a meal?\u003Cbr>● Making adjustments\u003Cbr>○ (missed eating window, missed macros, etc)\u003Cbr>● Nuances to this | |\n| --- | --- |\n\n\n| Daily Meal Outline |  | |\n| --- | --- | --- |\n| (1) Practice Day\u003Cbr>6:30am-Breakfast\u003Cbr>11:00am-Lunch\u003Cbr>2:00pm-Snack\u003Cbr>3:00pm-Practice\u003Cbr>5:00pm-Snack\u003Cbr>6:30pm-Dinner | (2) Practice Day\u003Cbr>6:30am-Breakfast\u003Cbr>9:00am-Snack\u003Cbr>11:00am-Lunch\u003Cbr>3:00pm-Practice\u003Cbr>5:00pm-Snack\u003Cbr>6:30pm-Dinner | (3) Game Day\u003Cbr>6:30am-Breakfast\u003Cbr>9:00am-Snack\u003Cbr>11:00am-Lunch\u003Cbr>3:00pm-Snack\u003Cbr>5:30pm-Game\u003Cbr>8:00pm-Dinner |\n\n\n| Meal Examples \u003Cbr>Breakfast P C F V 3 Egg Omelette w/ Peppers & Onions, Fruit, Water x x x x Crockpot Breakfast Casserole **LINK** x x x x Smoothie w/ whey, banana, blueberries, spinach, and almond butter x x x x |  |\n| --- | --- |\n| | Crockpot Breakfast Casserole\u003Cbr>[https://4bfit.com/healthy-meal-prep-recipes/](https://4bfit.com/healthy-meal-prep-recipes/) |\n\n\n| Meal Examples \u003Cbr>Mid-Morning Snack P C F V Greek Yogurt w/ blueberries & walnuts x x x 4 Ingredient Protein Pancakes w/ Peanut Butter* x x x Perfect Bar x x x |  |\n| --- | --- |\n| | 4 Ingredient Protein Pancakes\u003Cbr>[https://4bfit.com/healthy-meal-prep-recipes/](https://4bfit.com/healthy-meal-prep-recipes/) |\n\n\n| Meal ","cbCaif4c897PXemL","https://ap.wps.com/l/cbCaif4c897PXemL","pdf",3069953,13,"English","# Who is Four Barrel\n## Group Classes and Locations\n## Our Nutrition Philosophy\n# Nutrition 101\n## Macro & Micronutrients\n## Food Science\n# Practical Application\n## Big Rocks and Kitchen Makeover\n## Plate Method\n## Hydration\n# Listening to Your Body\n# Daily Meal Outline\n## Practice Day\n## Game Day\n# Meal Examples\n## Breakfast\n## Snacks\n## Lunch\n## Dinner\n# Practices, Games, and Meets\n## Before, During, After\n# School Lunch and Eating Out\n## Cafeteria and Restaurant Tips\n# Bars, Sports Drinks, & Supplements","[{\"question\":\"What nutrition approach does Four Barrel Coaching emphasize for athletes?\",\"answer\":\"It emphasizes performance, recovery, and health through lifelong healthy nutrition. The plan is practical and sustainable, with “no fads,” minimal supplements, and a focus on balanced habits.\"},{\"question\":\"How does the document explain macros and micronutrients?\",\"answer\":\"It presents macros as protein, carbohydrate, and fat, including their calories per gram and roles in fuel, building, and regulation. It also lists micronutrients through vitamins and minerals, highlighting fiber and non-starchy vegetables.\"},{\"question\":\"What meal timing guidance is given for practice and game days?\",\"answer\":\"Practice days follow a structured schedule with breakfast, lunch, snacks, practice, and dinner. It also advises eating every ~3 hours and using adjustments when you miss an eating window or macros.\"}]","Nutrition for the Athlete - Family - Four Barrel Nutrition Coaching | PDF",1790537065,33]