Disclaimer

The information presented in this document is intended for general informational

purposes and cannot answer personal, health-related questions or problems. The
information presented here should not be used to diagnose, treat or cure any medical
condition or problem. If you are experiencing any health-related problems, please
consult your health professional or emergency medical personnel.
The information presented here should not be considered medical advice or imply that
any personal action should be taken. You should first discuss any physical, lifestyle, and
dietary changes with your health or medical professional.
In no event shall the author be held liable for any damages, directly or indirectly,
resulting from the use of the information contained in this document.
ny person relying on any of the information contained in this document or making any
use of the information contained here shall do so at his or her own risk.
Nutrition Tips for Performance and Health
Basic Rules
!at only real foods you can pick, grow or kill "organic#raw preferred$
void processed foods, fro%en foods or anything packaged
&ost carbs should come from fruits and veggies "limit whole grains, wheat, corn
and fructose from fruits. im for steel-cut oats, rice, quinoa, sweet#white
potatoes, and barley$. The darker the fruit the better it is for you.
'e cautious of dairy foods. They must be organic and only consumed if you can
tolerate it "and after activity$. (therwise, it)s best to avoid all dairy.
*(I+ ,-./ 0I1! T2! 30.-!
As an athlete, your diet should consist of: 60% cars !unprocessed, comple"
cars#, $0% fats !%0% ein& saturated fats#, %0'%(% protein !%'%)* &rams per +,
of ody-ei&ht#)
Brea.fast
!at a meat#nut breakfast
&eats- steak, turkey, ground beef, chicken, buffalo
4uts- cashews, almonds, bra%il nuts, ha%elnuts, macadamia nuts
Tea and organic black coffee are permissible. void milk#5uice
If allergic to nuts, substitute with low glycemic#fructose fruits like blackberries,
blueberries, avocados, raspberries, strawberries and peaches
/our rea.fast -ill set your rain up for the day, -hether in class or on the field)
D0 N0T 1+2P3
Pre'4or.out5Durin&
!at a meal or snack with carbs 6 hours before activity "low or high glycemic index
carbs but watch portion si%es. void sugars and fats$
+rink plenty of fluids before activity "try to avoid liquid calories like soda and
5uices$
+rink organic black coffee "recommended, not necessary$
!at a solid protein "meat#chicken$ 78 mins before. If your stomach cannot handle
it, take a '9s supplement before.
+rink '9s during training sessions
Ta.e ad6anta&e of caffeine for ener&y and B7AAs to impro6e reco6ery and fat
utili8ation)
Post'4or.out
-se a carb#protein supplement or meal within :; mins of activity.
/atio can be from <=< > 7=< carb-protein mix. "2igher carbs for practices with
more running$
9an use a whey protein supplement or milk
/our post'-or.out e6era&e5meal is 7R972A: and ;11;NT2A: to optimi8e
stren&th and po-er &ains from trainin&) D0 4(T ,1I3?
1upplements
@hey protein
'9
Aish (il pharmaceutical grade
+igestive !n%ymes or probiotic
*itamin 9
9reatine
&agnesium and Binc or &ultivitamin
All supplements are not necessary ut studies ha6e sho-n them to e eneficial
in health, performance and reco6ery from physical acti6ities)
Portion 1i8es
3rotein- portions should be the si%e of your palm of your hand
2igh .lycemic carbs- portions should be the si%e of your cupped hand
0ow .lycemic carbs- portions should be the si%e of 6 cupped hands
<ollo-in& the portion si8e &uidelines -ill allo- you to choose your meals from
any-here and not consume too many calories, -hich can lead to e"cess fat &ain
and su'optimal ody composition)
1A=P:; D2;T
Brea.fast Pre'-or.out !> hour prior to -or.out#
C< protein "meat source$ < protein "supplement or whole food$
C< serving of nuts or low glycemic carb <D o%. of water
C<D o%. of water Post -or.out !-ithin %5? hour post -or.out#
6 high glycemic 9arbohydrates
1nac. < protein "supplement or whole food$
C< low glycemic 9arbohydrate <D o%. of water
C<D o%. of water Dinner
:unch 6 protein
C< 3rotein 6 low glycemic 9arbohydrate
C< low glycemic 9arbohydrate <D o%. of water or E o%. of milk
C<D o%. of water 1nac. !pic. one#
1nac. !pre'&ame or pre'e"ercise# E o%. of &ilk, Yogurt, or low fat cheese
Chigh glycemic 9arbohydrate E o%. of lean meat "turkey or chicken$
C<D o%. of water
This should be used as an example or guideline. Your schedule and lifestyle will be
different, so ad5ust your diet accordingly. 2owever, you should be eating small meals
with correct portion si%es and proper food choices throughout the day "see basic rules
section mentioned previously$. 4otice how lower glycemic carbs are eaten further from
physical activities and higher glycemic carbs are eaten closer to physical bouts. &ore
information on glycemic index can be found here=
http=##www.glycemicindex.com#food,earch.php. Think of your body as a 0amborghini. If
you want to look and perform like one, you need to put high performance fuel into it
only. 2igh 3erformance Auel is equivalent to proper 4utrition.
/!&!&'!/, Y(- 2*! <;;F 9(4T/(0 (A Y(-/ +I!T???
One of the most important keys to Success
is having the discipline to do what you know
you should do, even when you dont feel
like doing it. Unknown