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Nutrition = Recovery

Nutrition = Recovery. Fight Inflammation. Support Power. To Be Successful:. Metabolism. How fast you burn calories Genetic Can be controlled Naturally slows as you age Body Fat = Genetic + Habits. Don’t go longer than 3 hours without eating. Body thinks its starving

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Nutrition = Recovery

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  1. Nutrition = Recovery Fight Inflammation Support Power

  2. To Be Successful:

  3. Metabolism • How fast you burn calories • Genetic • Can be controlled • Naturally slows as you age • Body Fat = Genetic + Habits

  4. Don’t go longer than 3 hours without eating • Body thinks its starving • Slows metabolism • Decrease muscle mass • Stimulates fat storage • Eliminates energy stores

  5. High Calorie Foods Calories in these meals • 1460 Calories • 75g fat • Makes fat storage easier Average 180lb athlete needs • 2500 calories/ Day Average 240lb athlete needs • 3200 calories/ Day

  6. Step 1 • Reduces inflammation • Reduces Illness • Promotes hydration • Provides energy • Maintains good health Eat a “Rainbow” everyday

  7. Step 2 • Primary Energy Source • Calorie dense • Too much can be stored as fat • Whole grains “Poop that floats (fiber)”

  8. Step 3 • Repairs muscle • Boosts metabolism • Maintains good health “The less legs the better”

  9. Post Workout Examples • Within 20 minutes of workout – window of opportunity • 8 oz of Chocolate Milk • Whole Wheat Bread, PB, and Honey • Protein shake (Shaker Bottle) • Yogurt (go-gurt) • Fruit , nuts and Edamame

  10. Say NO ENERGY DRINKS AND POPDon’t drink the juice, eat the fruitDon’t drink calories drink water

  11. “The Get Right” • Eat breakfast every morning • Eat every 3 hours • Eat smaller portions • Limit fried foods • Eat whole grains • Eat lots of fruits and veggies • Drinks lots of water • Think “Pick it, Kill it”

  12. Dirty Dozen Please limit the following: • Pancakes, French toast and waffles • Cookies and cakes • French fries • Fried chicken and fish • Ranch dressing • Doughnuts • Fruit juice and soda • Gatorade (Drink G-2) Outside of training • Energy Drinks • White rice and white bread • Kiddie Cereal • Candy

  13. Training Table: Stay Lean Step 1 50% of plate should be fresh vegetables These items should be eaten first!!! Step 2 20% of plate should be Complex carbohydrate Step 3 30% of plate should be lean protein

  14. Training Table: High Calorie Step 1 20% of plate should be fresh fruit and vegetables These items should be eaten last!!! Step 2 50% of plate should be Complex carbohydrate Step 3 30% of plate should be lean protein (Choose green and yellow labels)(red labels can be included in moderation)

  15. Supplements • Food First!!! • Multivitamin

  16. Points to Remember • Eat a rainbow everyday • Poop that floats • The less legs the better • Don’t eat things that are white. • Sugar: post workout only with a quality protein source • Stay away from processed foods – the closer to natural the better

  17. Healing: It’s all in the blood • Hydration • Multi-vitamin • Fish Oil (improves circulation) • Energy: Carbs • Protein (rebuilding materials) • Limit Muscle wasting (consistent feeding)

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