9 Steps to Nutritional Success

1. SMALLER MEALS MORE OFTEN

- 5-6 meals throughout the day. Breakfast/snack/lunch/snack/dinner
- Increase metabolism, throwing wood on the fire more often
- Maintain LBM over time with training
- More energy, constant supply of nutrients

2. SIMPLE .VS. COMPLEX CARBS

- 100 kcals/ broccoli vs cotton candy
- Both carbs, but affect blood sugar differently. Long lasting vs sustaining
energy for performance

3. LEAN PROTEINS
- Protein sources build meal around it
- Serving about the size of a deck of cards
- Less legs the better! Fish>Chicken>Beef and Pork
- Other sources, dairy (milk/cheese)

4. THE RIGHT FATS

- Saturated vs unsaturated
- Solid at room temp.
- Liquid at room temperature, flax oil, fish oils and olive oils.
Decrease inflammation in joints and help with controlling blood sugar levels.
Which can help improve LBM and improve nutritional profile

5. IMPORTANCE OF BREAKFAST
- Most important meal of the day. After a long night of sleep and recovery the body has to
return from a fasted state to prevent tissue breakdown. Even if it is a quick grab and go,
eating something will help give you energy for the day

6. BULIDING A MEAL.
- Lots of color
- Protein the size of a deck of cards
- High fiber carbohydrate source the size of your fist
- Healthy fats from nuts, seeds etc.

7. SNACKING
- Continually graze throughout the day and can help control appetite while providing great
sources of energy

8. SUPPLEMENTS SHOULD BE SECONDARY

- Convenient fill in to normal nutritional plan
- Can help fill in gaps when normal food is not present.
- Pre packaged protein, carb and fat sources. Bars, shakes etc

9. HYDRATION
- Body is mostly water, many body processes rely on proper hydration.
- Can help with cramping issues in hot/ humid weather.
- Helps control appetite; many times we are not hungry but thirsty.
- Urine color light yellow indicates proper hydration, darker urine indicates the
need to increase fluid/ water intake