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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!
