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Nutrition

Lots of confusion on this subject,
folks.
What would happen to your car if
you urinated in the gas tank?
The same principle applies with
what we put in our bodies

Performance is two parts
• Training
• Recovery—diet and sleep

Skipping out on either part=a
colossal waste of time
The Basics
Learn to cook!
 Non-processed food
 General Rule: stick to the outskirts of
the grocery store. Closer to the
center=more processed foods.

Fruit and Veggies
No limit!
 Get creative, but ALWAYS have the
following in the freezer:

• Blueberries
• Broccoli
• Green beans
• Asparagus
Fresh Meat
Grass fed/Organic/Free range if
possible
 Fish and shellfish—YES!

Miscellaneous
Eggs
 Coconut milk
 Olive oil
 Tomato paste/sauce
 Spices
 Seeds, nuts (not peanuts or
cashews), nut butters, nut flours
(chestnut, almond, pecan)

Eat the Following EVERY Meal
Protein
 Fruit and Vegetables
 Good fat (from olive oil and nuts)

NO
All flour products
(bread/cake/cookies/scones/tortillas/
pastries etc.)
 All sugars
 No Jamba juice! – Too much sugar!
 No Mochas, No Latte, No
Frappaccino′s
 No Artificial Sweeteners

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
High Glycemic Carbs
White bread
 English muffins
 Bagels
 Most commercial bread
 Most commercial cereals
 Corn

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 don’t make a habit of it.
Cook at home as much as possible.

A Note on the Typical Eating Habits
of the Average American

Soda—out!

Going out to your favorite restaurant after a meet and pounding it
like a gorilla—out!

Chips, fast food, etc—out!

Chocolate, and deserts—maybe once a month, if that. This is a
sacrifice you’ll just have to make.


Juice—in 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.
Milk—If 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, don’t overdo the dairy.
PWO Nutrtion
Supplements
Protein
 Vitamins
 Fish oil
 Past that, be careful!

Follow this plan…don’t be that guy!