Eating For Performance

1) Goal: Build Muscle and Size
 
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Protein Shake
Post-Workout (Immediately after): Protein Shake
Post (1-3 Hours After): Meal Shown Below

2) Goal: Maintain Body Weight, Sports Performance
 
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Branched Chain Amino Acids or Water
Post: (30-120 Minutes After) Meal Shown Below

3) Goal: Weight Loss, Leaning Out
 
Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Water
Post: (30-120 Minutes After): Meal Shown Belo

Foods In An Athlete’s Kitchen:
     - Cottage Cheese                 - Eggs                                            - Spinach/Kale
     - Avocado                                  - Chicken/Beef                        - Sweet Potato
     - Whey Protein                      - Tuna                                            - Greek Yogurt
     - Nuts/Seeds                           - Natural Peanut Butter     - Oatmeal
 
5 Easy Principles of Sports Nutrition:

1. Eat Real, Whole, Unprocessed Foods
2. Eat a Protein With Every Meal
3. Eat a Veggie With Every Meal
4. Don’t Be Afraid of Fats
5. 90/10 Rule – Eat Right 90% of the Time, and enjoy/relax the other 10%

 
Supplements Worth Taking:

• Whey Protein
• Creatine Monohydrate
• ​Vitamin D
  

 
Supplements To Watch Out For:

• Any Multi-Level Marketing Companies
• Anything That Makes Extreme Claims – “Miracle Supplement”, “Most Effective Ever”​​