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“PFF Rule”™ – Fueling Your Body

Whatever your sport, whether in-training or off-season, every athlete requires three things at every meal/snack: Protein, Fat, & Fiber. Protein and fat are fuels that the body requires to function properly, while fiber is important to help maintain proper blood-glucose levels. Obviously, the amount of fuel needed will vary during training compared to off-season, but the type of fuel remains the same. If your meal does not contain these needed fuels, your body will not feel satiated (or ‘satisfied’) and thus you will still have feelings of hunger.     Protein examples: meat, poultry, fish, eggs, nuts and seeds, beans, legumes, lentils. Fat examples: meat, poultry, fish, eggs, nuts and seeds, olive oil, coconut oil, butter, avocados.  Fiber examples: vegetables, fruit, oatmeal, beans, legumes, lentils

  • PFF™ Breakfast Example: oatmeal with almonds and ½ cup blueberries
  • PFF™ Lunch/Supper Example: Baked fish with a salad and steamed broccoli

Helping you live more!™

The information in this document and on is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Jill Tiffany, CN, CPT. Jill encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.

Jill Tiffany runs a private practice in Baldwin, WI, as a Clinical Nutritionist and Certified Personal Trainer. She has been a health educator for over 20 years coaching high school athletics, teaching Physical Education, serving as a consultant for athletic teams, and implementing wellness plans for corporations. Jill is a nutrition and fitness writer for Midwest Events Magazine and; she also serves on the Health Advisory board for Supplement Spot™. More info:

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