Your endurance, explosiveness, skill and speed all depend on the quality of fuel you put in your body. The better the fuel source, the better your performance.
These overall guidelines will help strengthen your body’s nutrition training program.
Eat every three to four hours Having a constant fuel source readily available will maximize your metabolism and result in optimal recovery, muscle growth and development as well as excess fat loss.
Consume Carbs Carbohydrates are fuel for high intensity and maximum burst activity and should be included in all meals and snacks throughout the day to prevent fatigue. Carbs also top off your body’s energy stores prior to exercise and promote rapid recovery.
Hydrate! Performance begins to decline when the body becomes two percent [or greater] dehydrated. Consume 24 to 40 ounces of fluid two hours before, 16 to 20 ounces one hour before, and eight to 12 ounces every 15 to 20 minutes during exercise. Also, know your typical fluid loss during an intense workout. Weigh yourself prior to and immediately following a training session. Subtract your “after” weight from your “before” weight. For each pound lost, consume 24 ounces of fluid before your next workout.
Space out and maximize protein sources Your body can maximize recovery and muscle mass if you fuel with protein sources throughout the day. Huge protein doses are not optimally absorbed, so try to keep lean meat servings around 12 ounces. [Sub-optimal absorption can occur when more than 80 grams of protein are consumed in one sitting.]
Sample Meal Plan
BREAKFAST
• 1C instant oatmeal made with water
• ½C blueberries or strawberries
• 12 oz orange juice
• Water (as much as desired)
MID-DAY SNACK
• ½C peanuts
• Apple
• Water (as much as desired)
LUNCH
• 12” grilled chicken sub with cheese, teriyaki sauce and veggies
• Baked chips (about ½ fistworth)
• Water (as much as desired)
RECOVERY SNACK
• 8 oz 2% chocolate milk
• 1 snack bag of pretzels
• Water (as much as desired)
DINNER
• 12 oz grilled salmon
• Medium baked potato with shredded cheddar and pat of butter
• 1C steamed broccoli with parmesan cheese
• Water (as much as desired)
EVENING SNACK
• 12-16 oz smoothie (2 tbsp PB, 1 tbsp honey, 2 bananas, 1C frozen yogurt, 4 oz skim milk)
• Water (as much as desired)
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