Blain Jones
MACRONUTRIENTS
Protein
Protein intake of 1.8-2.0 g/kg of body weight
prevents lean mass loss and 1.3-1.8 g/kg is
sufficient for muscle protein synthesis (Phillips,
2011).
As a general rule of thumb, I like to recommend 1g
of protein per pound of body weight (equivalent to
2.0g/kg of body weight).
Different Types of Fats
Fat consumption is recommended to be roughly
30% of total calories or 0.5-1.0g/kg per day
(Pramuková et al., 2011).
Unsaturated fats should be the primary form of fat
intake. This includes foods like nuts, avocados, and
extra-virgin olive oil.
One great way to combine eating protein and
healthy fat is to eat fatty fish such as Salmon.
Carbohydrates
Research recommends 45-55%(3-5g/kg) of total
calories should come from carbohydrates
(Pramuková et al., 2011)
I suggest using this as a baseline while adjusting
according to the athlete’s activity level using the
figure proposed to the left (Adapted via Gatorade
Sports Science Institute).
*To convert bodyweight in pounds to kilograms,
divide bodyweight in lb by 2.2*
Supplement & Sleep Guide
Recommended Supplements
Essential Amino Acids
Branch Chain Amino Acids
Creatine Monohydrate (High School+)
Whey Protein (any form)
Whey Protein Isolate (If lactose intolerant)
*Listed in no particular order*
Guide to Great Sleep
*Adapted via Andrew Huberman, PhD*
Natural sunlight within 30-60 minutes of
waking.
Hydrate prior to drinking caffeine.
Waking up & going to bed at the same time
every day sets a circadian rhythm.
Avoid caffeine 8-10 hours before bed(as
best as you can).
Avoid bright lights between 10 pm and 4
am.
Limit daytime naps to less than 90 minutes.
Keep the room cool and dark! Layer Up!
Other Vitamins
Alpha GPC (mental focus)
Magnesium Bisglycinate by Thorne (AMAZING for sleep)
Collagen Protein (bone & joint health)
Glutamine (exercise recovery)
Multivitamins
Re-lyte Electrolytes by Redmond (hydration)
Meal Prep Options
Proteins:
Egg Whites
Chicken (any option)
Whole Eggs
Grass Fed Ground Beef
Cheese Sticks/String Cheese
Grass Fed Steak
Natural Nut Butters
Ground Turkey
Greek Yogurt
Fish
Deli meat (No Hormones Added)
Cottage Cheese
Protein Shakes
Protein Bars
Tuna
Venison
Canned chicken breast
Fats:
Avocados
Walnuts
Almonds
Flaxseeds
Cashews
Fatty Fish (e.g, salmon &
Peanuts
mackerel)
Extra Virgin Olive Oil
Ghee or Butter
Olives
Pumpkin or Chia seeds
Carbohydrates:
Sourdough bread
VEGGIES (Broccoli, asparagus,
Jasmine Rice
spinach, etc.)
Potatoes
Grapes
Sweet Potatoes
Oats
Banana
Whole grains
Berries (any)
Honey
Mango
RxBar (snack)
Apple
Smoothie
Cherries
Kiwi