Nutrition

1
Nutrition
2

• Lots of confusion on this subject, folks.

3
What would happen to your car if you urinated in
the gas tank?
4
The same principle applies with what we put in
our bodies

• Performance is two parts
• Training
• Recoverydiet and sleep
• Skipping out on either parta colossal waste of
  time

5
The Basics

• Learn to cook!
• Non-processed food
• General Rule stick to the outskirts of the
  grocery store. Closer to the centermore
  processed foods.

6
Fruit and Veggies

• No limit!
• Get creative, but ALWAYS have the following in
  the freezer
• Blueberries
• Broccoli
• Green beans
• Asparagus

7
Fresh Meat

• Grass fed/Organic/Free range if possible
• Fish and shellfishYES!

8
Miscellaneous

• Eggs
• Coconut milk
• Olive oil
• Tomato paste/sauce
• Spices
• Seeds, nuts (not peanuts or cashews), nut
  butters, nut flours (chestnut, almond, pecan)

9
Eat the Following EVERY Meal

• Protein
• Fruit and Vegetables
• Good fat (from olive oil and nuts)

10
NO

• All flour products (bread/cake/cookies/scones/tort
  illas/pastries etc.)
• All sugars
• No Jamba juice! Too much sugar!
• No Mochas, No Latte, No Frappaccino's
• No Artificial Sweeteners

11
A Note on Carbs

• Potatoes, tortillas, rice, bread NOT on the
  eating list.
• Why? High glycemic foods
• Key not to eliminate carbs, but to eat the right
  carbs in the right amounts
• You want low glycemic carbs
• examples

12
High Glycemic Carbs

• White bread
• English muffins
• Bagels
• Most commercial bread
• Most commercial cereals
• Corn

13
But, but but

• Does that mean you can NEVER have your favorite
  Chipotle burrito or Subway?
• No
• Once a month or so is fine, and we all have times
  where we have to pick up something on the run
  from Subway, but dont make a habit of it. Cook
  at home as much as possible.

14
A Note on the Typical Eating Habits of the
Average American

• Sodaout!
• Going out to your favorite restaurant after a
  meet and pounding it like a gorillaout!
• Chips, fast food, etcout!
• Chocolate, and desertsmaybe once a month, if
  that. This is a sacrifice youll just have to
  make.
• Juicein moderation. The problem is that without
  the fiber that comes with the actual fruit, it
  spikes your insulin, even the 100 juice. Best
  to wean yourself off the stuff.
• MilkIf you are trying to gain weight, drink a
  gallon of whole milk a day (not skim, 1, or
  2). Do it, just not before practice!
  Otherwise, dont overdo the dairy.

15
PWO Nutrtion
16
Supplements

• Protein
• Vitamins
• Fish oil
• Past that, be careful!

17
Follow this plandont be that guy!