Nutrition = Recovery

Fight Inflammation

Support Power

To Be Successful:

Metabolism

• How fast you burn calories

• Genetic

• Can be controlled

• Naturally slows as you age

• Body Fat = Genetic + Habits

Don’t go longer than 3 hours without eating

• Body thinks its starving

• Slows metabolism

• Decrease muscle mass

• Stimulates fat storage

• Eliminates energy stores

High Calorie Foods

Calories in these meals• 1460 Calories• 75g fat

• Makes fat storage easier

Average 180lb athlete needs• 2500 calories/ Day

Average 240lb athlete needs• 3200 calories/ Day

Step 1

• Reduces inflammation

• Reduces Illness

• Promotes hydration

• Provides energy

• Maintains good health

Eat a “Rainbow” everyday

Step 2

• Primary Energy Source

• Calorie dense

• Too much can be stored as fat

• Whole grains

“Poop that floats (fiber)”

Step 3

• Repairs muscle

• Boosts metabolism

• Maintains good health

“The less legs the better”

Post Workout Examples• Within 20 minutes of workout – window of opportunity

• 8 oz of Chocolate Milk

• Whole Wheat Bread, PB, and Honey

• Protein shake (Shaker Bottle)

• Yogurt (go-gurt)

• Fruit , nuts and Edamame

Say NO ENERGY DRINKS AND POP

Don’t drink the juice, eat the fruit

Don’t drink calories drink water

“The Get Right”1. Eat breakfast every morning

2. Eat every 3 hours

3. Eat smaller portions

4. Limit fried foods

5. Eat whole grains

6. Eat lots of fruits and veggies

7. Drinks lots of water

8. Think “Pick it, Kill it”

Dirty DozenPlease limit the following:

1. Pancakes, French toast and waffles2. Cookies and cakes

3. French fries4. Fried chicken and fish5. Ranch dressing6. Doughnuts7. Fruit juice and soda8. Gatorade (Drink G-2) Outside of training9. Energy Drinks10. White rice and white bread11. Kiddie Cereal12. Candy

Training Table: Stay Lean

• •

Step 150% of plate should be fresh vegetablesThese items should be eaten first!!!  Step 220% of plate should be Complex carbohydrate Step 330% of plate should be lean protein

Training Table: High Calorie

Step 120% of plate should be fresh fruit and vegetables These items should be eaten last!!!  Step 250% of plate should be Complex carbohydrate

Step 330% of plate should be lean protein (Choose green and yellow labels)(red labels can be included in moderation)

Supplements

• Food First!!!

• Multivitamin

Points to Remember• Eat a rainbow everyday

• Poop that floats

• The less legs the better

• Don’t eat things that are white.

• Sugar: post workout only with a quality protein source

• Stay away from processed foods – the closer to natural the better

Healing: It’s all in the blood• Hydration

• Multi-vitamin

• Fish Oil (improves circulation)

• Energy: Carbs

• Protein (rebuilding materials)

• Limit Muscle wasting (consistent feeding)