NutritionNutrition

Lots of confusion on this subject, Lots of confusion on this subject, folks.folks.

What would happen to your car if What would happen to your car if you urinated in the gas tank?you urinated in the gas tank?

The same principle applies with The same principle applies with what we put in our bodieswhat we put in our bodies

Performance is two partsPerformance is two parts• TrainingTraining• Recovery—diet and sleepRecovery—diet and sleep

Skipping out on either part=a Skipping out on either part=a colossal waste of timecolossal waste of time

The BasicsThe Basics

Learn to cook!Learn to cook! Non-processed foodNon-processed food General Rule: stick to the outskirts of General Rule: stick to the outskirts of

the grocery store. Closer to the the grocery store. Closer to the center=more processed foods.center=more processed foods.

Fruit and VeggiesFruit and Veggies

No limit!No limit! Get creative, but ALWAYS have the Get creative, but ALWAYS have the

following in the freezer:following in the freezer:• BlueberriesBlueberries• BroccoliBroccoli• Green beansGreen beans• AsparagusAsparagus

Fresh MeatFresh Meat

Grass fed/Organic/Free range if Grass fed/Organic/Free range if possiblepossible

Fish and shellfish—YES!Fish and shellfish—YES!

MiscellaneousMiscellaneous

EggsEggs Coconut milkCoconut milk Olive oilOlive oil Tomato paste/sauceTomato paste/sauce SpicesSpices Seeds, nuts (not peanuts or Seeds, nuts (not peanuts or

cashews), nut butters, nut flours cashews), nut butters, nut flours (chestnut, almond, pecan)(chestnut, almond, pecan)

Eat the Following EVERY MealEat the Following EVERY Meal

ProteinProtein Fruit and VegetablesFruit and Vegetables Good fat (from olive oil and nuts)Good fat (from olive oil and nuts)

NONO

All flour products All flour products (bread/cake/cookies/scones/tortillas/(bread/cake/cookies/scones/tortillas/pastries etc.)pastries etc.)

All sugarsAll sugars No Jamba juice! – Too much sugar!No Jamba juice! – Too much sugar! No Mochas, No Latte, No FrappaccinoNo Mochas, No Latte, No Frappaccino

′s′s No Artificial Sweeteners No Artificial Sweeteners

A Note on CarbsA Note on Carbs

Potatoes, tortillas, rice, bread NOT on Potatoes, tortillas, rice, bread NOT on the eating list.the eating list.

Why? “High glycemic foods”Why? “High glycemic foods” Key: not to eliminate carbs, but to Key: not to eliminate carbs, but to

eat the right carbs in the right eat the right carbs in the right amountsamounts

You want “low glycemic” carbsYou want “low glycemic” carbs• examplesexamples

High Glycemic CarbsHigh Glycemic Carbs

White breadWhite bread English muffinsEnglish muffins BagelsBagels Most commercial breadMost commercial bread Most commercial cerealsMost commercial cereals CornCorn

But, but but…But, but but…

Does that mean you can NEVER have Does that mean you can NEVER have your favorite Chipotle burrito or your favorite Chipotle burrito or Subway?Subway?

No…No… Once a month or so is fine, and we all Once a month or so is fine, and we all

have times where we have to pick up have times where we have to pick up something on the run from Subway, something on the run from Subway, but don’t make a habit of it. Cook at but don’t make a habit of it. Cook at home as much as possible. home as much as possible.

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

Soda—out!Soda—out!

Going out to your favorite restaurant after a meet and pounding it Going out to your favorite restaurant after a meet and pounding it like a gorilla—out!like a gorilla—out!

Chips, fast food, etc—out!Chips, fast food, etc—out!

Chocolate, and deserts—maybe once a month, if that. This is a Chocolate, and deserts—maybe once a month, if that. This is a sacrifice you’ll just have to make.sacrifice you’ll just have to make.

Juice—in moderation. The problem is that without the fiber that Juice—in moderation. The problem is that without the fiber that comes with the actual fruit, it spikes your insulin, even the 100% comes with the actual fruit, it spikes your insulin, even the 100% juice. Best to wean yourself off the stuff.juice. Best to wean yourself off the stuff.

Milk—If you are trying to gain weight, drink a gallon of *whole* 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! milk a day (not skim, 1%, or 2%). Do it, just not before practice! Otherwise, don’t overdo the dairy.Otherwise, don’t overdo the dairy.

PWO NutrtionPWO Nutrtion

SupplementsSupplements

ProteinProtein VitaminsVitamins Fish oilFish oil Past that, be careful!Past that, be careful!

Follow this plan…don’t be that guy!Follow this plan…don’t be that guy!