A Nutritional Guide for Each Phase
Presented by Bryan Kiser July 21, 2012
***PLEASE NOTE*** The information contained in this document is for educational
purposes and to be used as a guide to assist you and your athletes in their strength
and gymnastics training. This information is general and has been compiled from
many different sources and nutritionists. It is a GUIDE.
Come, join me on the journey, the next two pages will develop the discussion for this
nutritional guide. The guide includes various meal plans for various ages and
genders of athlete, a discussion on the “sleep factor,” and proper hydration. Lastly,
the journey concludes with a discussion on supplements - the what, when, and how
much. ENJOY!!!
How to find “sanity” in the maze of “fad diets”:
1. Does it have “Balance”? A common break down of Carbs-Proteins-Fats
ratio is 40-30-30 that provides a good balance of nutrients. However, for an
athlete these percentages need to be manipulated during various phases of
training to assist the athlete’s body with maintaining ENERGY AND EFFORT
DURING TRAINING AND REST AND RECOVERY.
2. Calories are important! Depending on what phase of training you are in,
dictates what your caloric intake needs to be. Athletes seldom need to “diet”
or cut calories.
3. Is a carb a carb? The simple answer is NO! Be very weary of “processed or
refined” carbohydrates. These cause the body’s blood sugar levels to rise and
consequently the insulin levels. Over consumption of these “processed and
or refined” carbohydrates along with the added preservatives play the
dominant role in the rise of such diseases like diabetes, heart disease, many
cancers, obesity, and even ADHD.
4. Are “Fats” bad? The simple answer is NO, however, just like with
carbohydrates, process and saturated fats ARE an issue and are NOT good.
Dietary fats derived from nuts, fish, beef, and chicken are not only good but
are essential for the body to maintain healthy hormone levels, repair and
build not only muscle tissue but aide the nervous system and assist brain
functions.
Is sleep a factor?
Sleep is a MAJOR factor in both Nutrition and Strength training. In fact, sleep is so
much a factor that making certain to avoid certain foods and beverages becomes
extremely important, especially during the “Competitive Phase”. I hesitate to make
that last statement, because depending on your goals, or the goals of your athlete,
sleep, quality or quantity, may make or break you NO MATTER WHAT TRAINING
PHASE.
Hydration is the key.
Sports drinks and energy drinks, in the last 10 years, have become a multi-billion
dollar industry for the producers. The ads are compelling and the drinks are pretty
tasty, however, these “wonder” drinks are NOT YOUR FRIENDS! The combination of
a solid, balanced, phase-specific meal plan, proper amount of sleep, and GOOD OLD
FASHIONED WATER needs to be your “staple plan to successfully building the body
of a champion.”
Supplements…when, what, how much, and what really works?
Supplementation is a necessary and viable part of an athlete’s arsenal “tool box” for
developing a strong, healthy, efficient, competitive “machine” of a body. Like sports
drinks and energy drinks, this too is a multi-billion dollar industry that pours that
much or more into advertising and product promotion. What is REALLY necessary
and what REALLY works? When and how do you start a supplementation regimen?
Finding the RIGHT balance:
“There is a reason that Formula 1 Race Cars run on HIGH OCTANE fuel!”
During each training phase, consumption of enough calories becomes essential and
WHAT the calories come from is even more essential. The calories need to be from
“low-glycemic” foods taking extra care to stay completely clear of over indulging in
complex carbohydrates and refined and processed food stuff. Low-glycemic foods
are rich in vitamins, proteins, and essential fats. These foods do not cause a spike
blood sugar level, which consequently causes a spike in insulin levels. This over
consumption of carbohydrates causes “hyperinsulinemia,” and this metabolic
derangement is linked to hundreds of ills including diabetes, obesity, heart disease,
and a multitude of various cancers. The GLYCEMIC INDEX is VERY important to
your ability to increase energy, a sense of well being, and acumen, while
simultaneously burning body fat and packing on muscle.
Examples of Low-Glycemic Foods are:
Water
Oatmeal
Eggs
Protein Powder
Peanut Butter
Tahini
Olives
Beef
Cheese
Salsa
Black Beans
Kidney Beans
Ground Turkey
Soy Sausage
Chicken
Turkey Sausage
Salmon
Turkey
Canned tuna
Canned chicken
Soy burgers
Pork
Asparagus
Peach
Cottage Cheese
Almonds
Macadamia nuts
Avacado
Tofu
Tomato
Lettuce
Onion
Mushrooms
Cucumber
Blueberries
Milk
Broccoli
Zucchini
Apples
Grapes
Plum
Shrimp
Mayonnaise
Plain yogurt
Deli meat
Dill Pickles
Cantaloupe
Ham
Soy milk
Spirulina
Tempeh
Egg Substitute
Oil
Peanuts
Swordfish
Tuna Steak
Tomato sauce
Spinach
Carrots
Orange
Pear
Pineapple
Brussel sprouts
Eggplant
Sauerkrout
Hot dogs
Chick peas
Lamb
Soy beans
Strawberry
Examples of High-Glycemic Foods are:
Acorn Squash
Black eyed peas
Corn
Lima Beans
Pinto Beans
Sweet Potato
Cranberries
Guava
Prunes
Vegetable Juice
Bread crumbs
Bulgar
Cornstarch
Doughnut
Grits
Noodles
Popcorn
Taco Shell
Waffle
Cocktail sauce
Sugar
Chocolate
Potato chips
Molasses
Baked Beans
Butternut Squash
French Fries
Parsnips
Potato
Turnip
Dates
Mango
Raisins
Bagel
Bread
Sweet relish
Croissant
English muffin
Melba toast
Instant oatmeal
Rice
Tortillas
BBQ Sauce
Honey
Maple syrup
Corn chips
Pretzels
Beets
Cooked Carrots
Hubbard Squash
Peas
Refried Beans
Banana
Figs
Papaya
Fruit Juice
Biscuit
Steak sauce
cereal
Crouton
Granola
Muffin
pancakes
Rolls
Udon noodles
Ketchup
Jelly
Teriyaki sauce
Ice cream
Saltine crackers
Keep in mind that many of these foods in the High-Glycemic category also are
processed and or refined and contain artificial ingredients, preservatives, and or
sweeteners. These processed foods are hard for the body to breakdown and absorb
along with causing the blood sugar levels/insulin levels to rise. This rise causes a
brief energy surge and then causes the body to feel sluggish and tired. Many of the
preservatives, additives, and artificial sweeteners, which I encourage Googleing,
have been linked to several nutritional and behavioral disorders, especially in
children.
What do I do with this information?
As I stated in my opening paragraph, this is a GUIDE, and I have compiled the
information here from various sources and well-known nutritionists such as Dr.
Atkins, Sears, Eades, Cordain, and Hellers. Each have books out that have sold
millions of copies and diets that are used by everyone from top Elite athletes to the
most basic of the general public that are concerned about living a long, healthy,
productive life. I recommend studying and researching these authors and as I am
compiling here from all of their works, I recommend their dietary suggestions.
The “Building Blocks”
The simplest way I have found to “build” and nutrition plan/guide is by using the
“building block” system. This method of calculating Carbs-Proteins-Fats makes meal
planning very simple, especially for a society “on-the-go”. This dietary system is
very commonly used by the CROSSFIT industry and it’s athletes. Much of the
information here can also be found in the CROSSFIT TRAINING GUIDE and several
other CROSSFIT manuals.
The BLOCKS7 grams of protein= 1 block
9 grams of carbohydrates= 1 block
1.5 grams of fat= 1 block*
*Remember, fats are not the enemy and are not only good but are essential for
building both strength and muscle. Fats from protein (meats and nuts) are
extremely important. The assumption in the “block” formula is that there is
1.5 grams of “fat” in 1 block of protein, so the total fat in a 1-block meal would
be 3 grams.
So based on the formula, a balanced meal with “1 block” from each group gives a
balanced meal with 40% of the calories from carbohydrates, 30% from protein, and
30% from fats.
WOW! All of this is excellent!!! Now how do I use this for my athletes, myself,
or give to my parents?
Here we go…
Break-fast
Lunch
Snack
Dinner
Snack
Total Blocks
3
2
13
5
1
17
5
25
Small athletic male (under 100lbs)
3
3
2
Medium athletic male (100-135lbs)
5
5
1
Large well-muscled athletic male (135-175lbs)
5
5
5
5
Small athletic female (under 90lbs)
3
3
1
3
1
11
3
2
13
1
14
Medium athletic female (90-115lbs)
3
3
2
Large well-muscled athletic female (115-135lbs)
4
4
1
4
Just to be clear, here is a sample chart of how the “blocks” workBreakfast
Lunch
Snack
Dinner
Snack
Protein
4 blocks
4 blocks
2 blocks
4 blocks
4 blocks
Carbs
4 blocks
4 blocks
2 blocks
4 blocks
4 blocks
Fats
4 blocks
4 blocks
2 blocks
4 blocks
4 blocks
Sample meal4oz of chicken breast
1 artichoke
1 cup of steamed vegetables
24 crushed peanuts
1 sliced apple
36 grams of carbs, 28 grams of protein, and 12 grams of fat OR 4 blocks of protein, 4
blocks of carbs, and 4 blocks of fat.
Proteins (Cooked quantity)
Chicken Breast
1oz
Turkey Breast
1oz
Ground Turkey
1.5 oz
Veal
1oz
Beef
1oz
Ground beef
1.5oz
Canadian Bacon
1oz
Corned beef
1oz
Duck
1oz
Ham
1oz
Lamb
1oz
Ground lamb
1.5oz
Pork
1oz
Ground pork
1.5oz
Calamari
1.5oz
Catfish
1.5oz
Clams
1.5oz
Crabmeat
1.5oz
Flounder/sole
1.5oz
Lobster
1.5oz
Salmon
1.5oz
Sardines
1oz
Scallops
1.5oz
Swordfish
1.5oz
Shrimp
1.5oz
Tuna Steak
1.5oz
Canned Tuna
1oz
Protein Powder
1oz
Seitan
1oz
Soy burgers
½ patty
Soy sausage
2 links
Spirulina(dry)
½ oz
Soy cheese
1oz
Firm tofu
2oz
Whole egg
1 large
Egg whites
2 large
Egg substitute
¼ cup
Cottage Cheese
¼ cup
Cheese
1oz
Feta Cheese
1.5oz
Ricotta Cheese
2oz
Favorable Carbs (cooked)
Oatmeal
1/3 cup
Artichoke
1 small
Green Beans
1 cup
Beet Greens
1 ¼ cups
Black beans
¼ cup
Bok choy
3 cups
Broccoli
1 ¼ cups
Brussels sprouts
¾ cup
Cabbage
1 1/3 cups
Cauliflower
1 ¼ cups
Chick peas
¼ cup
Collard Greans
1 ¼ cups
Dill Pickles
3 (3”)
Eggplant
1 ½ cups
Flava Beans
1/3 cup
Kale
1 ¼ cups
Kidney beans
¼ cup
Leeks
1 cup
Lentils
¼ cup
Okra
¾ cup
Onion
½ cup
Sauerkraut
1 cup
Spaghetti Squash
1 cup
Spinach
1 1/3 cups
Swiss Chard
1 ¼ cups
Tomato sauce
½ cup
Tomatos
¾ cup
Yellow squash
1 ¼ cups
Zucchini
1 1/3 cups
Favorable Carbs (raw)
Alfalfa Sprouts
7 ½ cups
Bean sprouts
3 cups
Broccoli
2 cups
Cabbage
2 ¼ cups
Cauliflower
2 cups
Celery
2 cups
Cucumber
1 (9”)
Iceberg lettuce
1 head
Romaine lettuce
6 cups
mushrooms
3 cups
Onion
2/3 cup
Peppers
1 ¼ cups
Radishes
2 cups
Salsa
½ cup
Spinach
4 cups
Snow peas
¾ cup
Tomato
1 cups
Apple
½ cup
Applesauce
3/8 cup
Apricots
3 small
Blackberries
½ cup
Cantaloupe
¼
Cherries
7
Fruit cocktail
1/3 cup
Blueberries
½ cup
Grapes
½ cup
Grapefruit
½
Honeydew
½
Kiwi
1
Lemon
1
Lime
1
Nectarine
½
Orange
½
Peach
1
Pear
½
Pineapple
½ cup
Plum
1
Rasberries
2/3 cup
Strawberries
1 cup
Tangerine
1
Watermelon
½ cup
Combo Items (The contain one block protein and 1 block carbohydrate)
Milk
1 cup
Yogurt(plain)
½ cup
Soybeans
¼ cup
Soy milk
1 cup
Tempeh
1.5 oz
Fat
Almonds
3
Avacado
1 tbsp
Canola Oil
1/3 tsp
Macadamia nuts
1
Olives
5
Peanut butter
½ tsp
Peanuts
6
Cashews
3
Peanut oil
1/3 tsp
Olive oil
½ tsp
Tahini
1/3 tsp
Guacamole
½ tbsp
Vegetable oil
½ tsp
Mayonnaise
½ tsp
Mayo light
1 tsp
sesame oil
½ tsp
Sunflower seeds
¼ tsp
Bacon bits
2 ½ tsp
Butter
1/3 tsp
Half and half
1 tbsp
Light cream
½ tsp
Cream cheese
1 tsp
Sour cream
1 tsp
Tartar sauce
½ tsp
Lard
1/3 tsp
Vegetable shortening
1/3 tsp
Unfavorable Carbs
VegetablesAcorn Squash
3/8 cup
Baked beans
1/8 cup
Beets
½ cup
Black-eyed peas
¼ cup
Butternut squash
1/3 cup
Cooked carrots
½ cup
French fries
5
Hubbard squash
2/3 cup
Lima beans
¼ cup
Parsnips
1/3 (9”)
Peas
1/3 cup
Pinto beans
¼ cup
Potato(boiled)
1/3 cup
Potato(mashed)
1/5 cup
Refried beans
¼ cup
Sweet Potato (baked)
1/3 (5”)
Sweet Potato (mashed)
1/5 cup
Turnip
¾ cup
Banana
1/3 (9”)
Cranberries
¼ cup
Cranberry sauce
¼ cup
Dates
2
Figs
¾
Guava
½ cup
Kumquat
3
Mango
1/3 cup
Papaya
2/3 cup
Prunes
2
Raisins
1 tbsp
Fruit-
Fruit JuiceApple juice
1/3 cup
Cranberry juice
¼ cup
Fruit punch
¼ cup
Grape juice
¼ cup
Grapefruit juice
1/8 cup
Lemon juice
1/3 cup
Orange juice
3/8 cup
Pineapple juice
¼ cup
Tomato juice
¾ cup
Grains and BreadsBagel
¼
Barley
1 tbsp
Biscuit
¼
Baked Potato
1/3 cup
Bread crumbs
½ oz
Bread
½ slice
Breadstick
1
Buckwheat
½ oz
Bulgur wheat
½ oz
Cereal
½ oz
Corn bread
1” square
Cornstarch
2 tsp
Croissant
¼
Crouton
½ oz
Donut
¼
English muffin
¼
Flour
1 ½ tsp
Granola
½ oz
Grits
1/3 cup
Melba toast
½ oz
Muffins
¼
Noodles
¼ cup
Instant Oatmeal
½ pkt
Pasta (cooked)
¼ cup
Pasta (high protein)
1/3 cup
Pita bread
¼ cup
Popcorn
2 cups
Rice
3 tbsp
Rice cake
1
Roll
¼
Taco shell
1
Tortilla (corn)
1(6”)
Tortilla (flour)
½ (6”)
Udon noodles
3 tbsp
Waffle
½
CondimentsBBQ sauce
2 tbsp
Catsup
2 tbsp
Cocktail sauce
2 tbsp
Honey
½ tbsp.
Jelly/Jam
2 tsp
Plum sauce
1 ½ tbsp
Molasses
2 tsp
Pickle (bread & butter)
6 slices
Relish(sweet)
4 tsp
Steak sauce
2 tbsp
Brown Sugar
1 ½ tsp
Granulated Sugar
2 tsp
Confectioners Sugar
1 tbsp
Maple syrup
2 tsp
Teriyaki sauce
1 ½ tbsp
Liquor
1 oz
AlcoholBeer
8 oz
Wine
4 oz
SnacksChocolate bar
½ oz
Corn chips
½ oz
Graham crackers
1½
Ice cream
¼ cup
Potato chips
½ cup
Pretzels
½ oz
Tortilla chips
½ oz
Saltine crackers
4
3 Block Sample Meal Menus
Breakfast
Breakfast Quesadilla
1 corn tortilla
¼ cup black beans
1/3 cup onions, chopped
1 green pepper chopped
1 oz cheese
3 tbsp avocado
Lunch
Dinner
Fruit Salad
¾ cup cottage cheese
¼ cup cantaloupe, cubed
1 cup strawberries
½ cup grapes
Slivered almonds
Fresh Fish
4.5 oz fresh grilled fish
Saute 1 1/3 cup zucchini
1 large salad
1 ½ tbsp dressing
1 cup fresh strawberries
Tacos
Chile (serves 3)
2 corn tortillas
Saute3 oz seasoned ground meat 1 green pepper with garlic
1 oz grated cheese
cumin, chili powder, crush
½ tomato, cubed
red pepper
¼ onion chopped
Add:
Lettuce chopped
9 oz ground beef or turkey
9 chopped olives
Add:
1 cup tomato sauce
Deli Sandwich
¾ cup black beans
1 slice bread
¾ kidney beans
3 oz sliced deli meat
30 chopped olives
1 oz cheese
Cilantro to taste
3 tsp avocado
serve w/1 oz cheese, grated
½ apple
Smoothie
Blend together:
1 cup milk
2 tsp protein powder
1 cup frozed strawberries
½ cup frozen blueberries
1 scoop cashews
Quesadilla
1 corn tortilla
3 oz cheddar/jack cheese
3 tsp guacamole
Jalapenos, sliced
top with salsa
serve w/1 orange
Oatmeal
2/3 cup oatmeal(cooked)
½ cup grapes
½ cottage cheese
1.5 tsp chopped walnuts
1 tsp protein powder
Spice w/vanilla extract &
Cinnamon
Grilled Chicken Salad
3 oz grilled chicken
2 cups lettuce
¼ tomato
¼ cucumber
¼ green pepper
¼ cup black beans
¼ cup kidney beans
1.5 tsp dressing
Breakfast Sandwich
½ pita bread
1 egg
1 oz sliced ham
Serve with ½ apple
& 3 macadamia nuts
Easy Breakfast
¾ cantaloupe, cubed
¾ cup cottage cheese
Tuna Sandwich
3 oz canned tuna
3 tsp light mayo
1 slice of bread
Served with ½ apple
Easy Lunch
3 oz deli meat
Turkey and Greens
3 oz roasted turkey
chop and steam:
2.5 cup kale
sauté garlic and rep pepper
in 1 tsp olive oil
add steamed kale to mix
serve w/Peach for dessert
Easy Dinner
3 oz baked chicken
1.5 orange
3 macadamia nuts
Beef Stew
Saute: 1 tsp olive oil w/
¼ cup onions, chopped
½ cup green pepper
6 oz beef (raw weight)
Add:
9 almonds
Steak and Eggs
2 oz grilled steak
1 egg over easy
1 slice toast w/1 tsp butter
¼ cantaloupe, cubed
1 oz sliced cheese
1.5 apple
3 macadamia nuts
1 cup chopped zucchini
1 cup mushrooms
½ cup tomato sauce
Season w/garlic, salt,
pepper, & Worcestershire
sauce
4 Block Sample Meal Menus
Breakfast
Breakfast Quesadilla
1 corn tortilla
½ cup black beans
1/3 cup onions, chopped
1 green pepper chopped
2 oz cheese
4 tbsp avocado
2 eggs
Breakfast Sandwich
½ pita bread
2 egg
1 oz sliced ham
Serve with 1 apple
& 3 macadamia nuts
Lunch
Tuna Sandwich
4 oz canned tuna
4 tsp light mayo
1 slice of bread
Served with 1 apple
Fruit Salad
¾ cup cottage cheese
¼ cup cantaloupe, cubed
1 cup strawberries
½ cup grapes
Slivered almonds
Tacos
2 corn tortillas
4.5 oz ground meat
1 oz grated cheese
½ tomato, cubed
¼ onion chopped
Lettuce chopped
20 chopped olives
½ apple
Deli Sandwich
2 slice bread
4.5 oz sliced deli meat
1 oz cheese
4 tsp avocado
½ apple
Smoothie
Blend together:
2 cup milk
2 tsp protein powder
1 cup frozed strawberries
½ cup frozen blueberries
1 scoop cashews
Quesadilla
1 corn tortilla
4 oz cheddar/jack cheese
4 tsp guacamole
Jalapenos, sliced
top with salsa
serve w/1.5 oranges
Oatmeal
1 cup oatmeal(cooked)
½ cup grapes
¾ cottage cheese
2 tsp chopped walnuts
1 tsp protein powder
Spice w/vanilla extract &
Cinnamon
Grilled Chicken Salad
4 oz grilled chicken
2 cups lettuce
¼ tomato
¼ cucumber
¼ green pepper
¼ cup black beans
¼ cup kidney beans
2 tsp dressing
Easy Breakfast
1 cantaloupe, cubed
1 cup cottage cheese
Easy Lunch
4 oz deli meat
Dinner
Fresh Fish
6 oz fresh grilled fish
Saute 1 1/3 cup zucchini
1 large salad
1.5 tbsp dressing
2 cups fresh strawberries
Chile (serves 3)
Saute- 1 1/3 tsp olive oil
1 green pepper with garlic
cumin, chili powder, crush
red pepper
Add:
18 oz ground beef or turkey
Add:
2 cup tomato sauce
1 cup black beans
1 cup kidney beans
40 chopped olives
Cilantro to taste
serve w/1 oz cheese, grated
Turkey and Greens
4 oz roasted turkey
chop and steam:
2.5 cup kale
sauté garlic and rep pepper
in 1 tsp olive oil
add steamed kale to mix
serve w/2 Peach for dessert
Easy Dinner
4 oz baked chicken
2 orange
4 macadamia nuts
Beef Stew
Saute: 1 tsp olive oil w/
¼ cup onions, chopped
½ cup green pepper
8 oz beef (raw weight)
Add:
12 almonds
Steak and Eggs
2 oz grilled steak
1 egg over easy
1 slice toast w/1 tsp butter
½ cantaloupe, cubed
1 oz sliced cheese
1 apple
4 macadamia nuts
1 grapefruit
1 cup chopped zucchini
1 cup mushrooms
½ cup tomato sauce
Season w/garlic, salt,
pepper, & Worcestershire
sauce
1 cup of fresh strawberries
5 Block Sample Meal Menus
Breakfast
Breakfast Quesadilla
2 corn tortilla
½ cup black beans
1/3 cup onions, chopped
1 green pepper chopped
1 oz cheese
3 tbsp avocado
3 eggs
Breakfast Sandwich
½ pita bread
2 egg
2 oz sliced ham
Serve with 1½ apple
& 3 macadamia nuts
Lunch
Dinner
Fruit Salad
1 ¼ cup cottage cheese
½ cup cantaloupe, cubed
1 cup strawberries
½ cup grapes
Slivered almonds
Fresh Fish
7.5 oz fresh grilled fish
Saute 1 1/3 cup zucchini
1 large salad
2.5 tbsp dressing
2 cup fresh strawberries
Tacos
Chile (serves 3)
2 corn tortillas
Saute6 oz seasoned ground meat 2.5 green pepper w/garlic
1 oz grated cheese
cumin, chili powder, crush
½ tomato, cubed
red pepper
¼ onion chopped
Add:
Lettuce chopped
22.5 oz ground beef/turkey
20 chopped olives
Add:
2.5 cup tomato sauce
Deli Sandwich
1 ¼ cup black beans
2 slice bread
1 ¼ kidney beans
4.5 oz sliced deli meat
50 chopped olives
2 oz cheese
Cilantro to taste
5 tsp avocado
serve w/2 oz cheese, grated
½ apple
Smoothie
Blend together:
2 cup milk
2 tsp protein powder
2 cup frozed strawberries
½ cup frozen blueberries
1 x-large scoop cashews
Quesadilla
2 corn tortilla
5 oz cheddar/jack cheese
5 tsp guacamole
Jalapenos, sliced
top with salsa
serve w/1 ½ orange
Oatmeal
1 cup oatmeal(cooked)
1 cup grapes
1 cottage cheese
2.5 tsp chopped walnuts
1 tsp protein powder
Spice w/vanilla extract &
Cinnamon
Grilled Chicken Salad
5 oz grilled chicken
2 cups lettuce
¼ tomato
¼ cucumber
¼ green pepper
¼ cup black beans
¼ cup kidney beans
2.5 tsp dressing
Easy Breakfast
1 ¼ cantaloupe, cubed
Tuna Sandwich
5 oz canned tuna
5 tsp light mayo
1 slice of bread
Served with 1½ apple
Easy Lunch
Turkey and Greens
5 oz roasted turkey
chop and steam:
2.5 cup kale
sauté garlic and rep pepper
in 1 2/3 tsp olive oil
add steamed kale to mix
serve w/3 Peach for dessert
Easy Dinner
5 oz baked chicken
2.5 orange
5 macadamia nuts
Beef Stew
Saute: 1 tsp olive oil w/
¼ cup onions, chopped
½ cup green pepper
10 oz beef (raw weight)
1 ¼ cup cottage cheese
15 almonds
Steak and Eggs
3 oz grilled steak
2 egg over easy
1 slice toast w/1 tsp butter
1.5 apple
4.5 oz deli meat
2 oz sliced cheese
2.5 apple
5 macadamia nuts
Add:
1 cup chopped zucchini
1 cup mushrooms
½ cup tomato sauce
Season w/garlic, salt,
pepper, & Worcestershire
sauce
A Note on Meal planning:
All of the books that contain diet information recommend that you start for at least
the first week measuring each item(s). This will give you a feel for portion size and
you will probably be able to “eye-ball-it” after measuring for a week.
As you can see for the sample meal plans, many of the meals contain limited
amounts of “non-favorable” carbohydrates. The idea is to limit the consumption of
these items and to REALLY pay close attention to the ingredients of the products in
this category that you normally consume. Many of these items, such as bread, pasta,
rice, and sugar have been processed or refined, and artificial preservatives have
been added. Just as a review, these artificial preservatives and the refined
ingredients insult the body and are very difficult for the body to use and or absorb.
Many various adverse effects of consumption of these products are known, so
limiting them as much as possible will help you achieve you strength and
competitive goals.
Sleep
Who knew that what you eat effects not only how you sleep but also how fast the
body can recover and be ready for training again. A very well-written article can be
found at www.bodybuilding.com – “Nighttime Nutrition: Grow While You Sleep!” In
an effort to save space, I will just summarize this and an article written by Myra
Berkowitz, MNS, RD, CDN, called the “Sleep and Nutrition Connection”. I STRONGLY
recommend looking these up and reviewing both. Sleep plays a MAJOR role in our
health and wellbeing, and our nutrition plays a significant role in our sleep!
The bullets:
 Americans sleep less than any people in any other industrialized country
 Research shows a link between less sleep, higher body mass index (BMI)
 Hormones controlling appetite and stress are confused by lack of sleep
causing cravings for sweet and fatty foods
 This hormone derangement causes unhealthy patterns in physical activity
(exercise) along with attributing to many health and mental disorders
 Most sleep issues are treatable
 Plan, Plan, Plan, Plan- get into a daily/weekly/monthly routine that balances
sleep, work schedule/school, exercise/competitive training, paying very
close attention to dietary needs and supplements down to the very
consistent times you eat and take them…it makes a difference!
 Poor diet causes “catabolic” state during sleep in the body, which will lead to
poor performance and a stalemate of growth or strength improvement.
Hydration!
Gatorade anyone?
The industry of sports and performance drinks is a multi-billion dollar a year
industry that pours as much or more dollars into catchy slogans, commercials, and
gimmicks to entice us to use and or buy their products. These products are often
promoted by our top athletes who get paid top dollar to be the “spokesman”. I
encourage you however to read the label of a Gatorade, Powerade, Monster, or even
Red Bull. What you will find is very little that is really good or healthful in the
ingredients, and to make the products palatable and sell well, the amounts of
“sugar” and or “low fructose corn syrup” will amaze and shock you. Most of these
drinks contain more sugar than the popular soft drink Coca Cola! These refined
sugars are hard for the body to process and cause a rise in blood sugar levels
causing insulin levels to rise causing “HYPERINSULINEMIA”.
Remember from the nutrition discussion, this “HYPERINSULINEMIA” is also caused
by the over consumption of “HIGH GLYCEMIC” carbohydrates. Foods containing a
“high glycemic” ratio cause the same rise in blood sugar and insulin levels, and ALL
are contributors to obesity, diabetes, coronary diseases, and a multitude of cancers,
and even ADHD. Products with artificial sweeteners are NO better and cause similar
effects because of the body’s inability to utilize the substance as an energy source.
Here is the pointIf you are eating or your athlete is eating a diet high in processed, refined high
glycemic foods and washing it down with a very popular sports drink (which is just
as healthy as a soda) your athlete is not only creating a situation in his body where it
is having to work double, if not triple, to process, breakdown, and or absorb all of
this, he/she has also spiked their blood sugar levels through the roof, creating a very
unhealthy state but also creating a state where they CAN NOT MAINTAIN MAXIMUM
PREFORMANCE FOR A FULL TRAINING SESSION. THE “SUGAR” CRASH FROM THIS
SENARIO LEADS TO HIGHER RATES OF INJURY, SLOWER PROGRESSION, “HYPER”
TENDANCIES, LACK OF ATTENTION, AND LOW OVERALL PERFORMANCE.
ATHLETES- DRINK WATER!!! AND A LOT OF IT!!!
SUPPLEMENTATION- WHAT WHEN WHO AND HOW MUCH
Look at any sports website or pick up any sports or health and fitness magazine and
you will find SUPPLEMENT ADVERTISEMENTS. If you read, they are all
“revolutionary” formulas, they all have the “most active ingredients” and if you go to
purchase them, you will find, depending on the store you pick, they all cost about
$40-$100 per 90 count capsules or 2lbs or protein, creatine, or arginine powder.
So what works? What brands are what they say they are? When do I start a
supplement regimen? When should my athlete start a supplement regimen?
Stick with the basics!
What works is what has always worked…
 Good clean “low glycemic” balanced diet to start
 Protein powder- www.proteinpowder.net rates and ranks all proteins on the
market for value, effectiveness, and rate of absorption, so this is a simple way
for you to cut through the rhetoric and get to what works!
 Multi-vitamins
 Amino acids- BCAA’s have proven time and time again to aid in recovery
from hard training session both in endurance athletes and power athletes.
Many of the products on the market are “time released,” so they are excellent
to take before bedtime.
Products I recommend:
Myotein Protein Powder
CTD Labs Multi-Elite Vitamins
CTD Labs BCAA’s 3750
What age do you start such a regimen?
All of these products are natural, so they CAN be taken at any age realistically.
HOWEVER, the product labels calculate dosage based on “adults of average height
and weight” depending on where you look up the definition of “average height and
weight,” you will get a couple a different answers. Because of this, I stick to my rule
of puberty being my guide and recommend the addition of these at or around
puberty. I recommend to all parents they focus on the diet and fill in the blanks as
their son/daughter matures.
When do you take these?
Multi-vitamins- In the morning and at noon with meals. I would stay away from
taking any multi-vitamins at night, because the B-vitamins may cause restlessness
or the inability to get into a REM phase of sleep.
Protein- Protein powders, depending on the type and the brand can be taken
multiple times per day, however, certain types are more readily used and faster
absorbed, and of course certain blended proteins incorporate a “time released
matrix” into the blend making the protein readily available to the body for up to
approximately 12 hours after ingestion. Proteins containing these matrices are
excellent for our athletes to take after practice, because the blend absorbs and
releases quickly, so it is well-utilized and aids the body in staying in the “anabolic”
state during sleep.
Amino Acids BCAA’sThese are good to be taken at noon with a meal and with a protein shake
immediately following training. These too will aid the body in staying in the
“anabolic” state during sleep.
The Question that EVERYONE asks me- “Ok, those supplements all sound good,
but what about…???”
***PLEASE NOTE: ALL OF THESE PRODUCTS DISCUSSED HERE AFTER ARE
VERY PROMINENT BODY BUILDING PRODUCTS AND ARE USED TO BOTH GAIN
STRENGTH AND SIZE OF MUSCULATURE. IF INTERESTED IN THESE
PRODUCTS, IT IS MY STRONG RECOMMENDATION TO FIRST LOOK AT GETTING
THE MOST OUT OF YOUR GYMNAST’S DIET AND THE BASIC SUPPLEMENTS,
THE ADDITION OF THESE COULD AND MOST LIKELY WILL ADD WEIGHT AND
THAT MAY PROVE COUNTER PRODUCTIVE. AND FURTHER NOTE, SOME IF
NOT ALL OF THESE PRODUCTS BELOW ARE BANNED BY THE IOC.
Creatine- Creatine is a non-essential amino acid that has been shown to increase
cell volumization by causing the muscle cells to hold more water. In the “monohydrate” form, Creatine must be “loaded” in large quantities for these volumizing
effects to take place. This amino acid has been shown to increase muscle size due to
this volumization that allows the muscle to repair and recover more rapidly. Better
creatine products now exist and are buffered into “alkalyn” and “ester” forms. The
Kre-Alkalyn esters are much more readily used and absorbed by the body, you do
not need to “load,” so these can be stopped and started more easily based on
workout patterns.
The product I like and would recommend is CTD Labs Kre-Alkalyn.
NO2 or Nitric Oxide ProductsThese products contain L-Arginine and creatine esters that when combined with
other amino acids act as a “vasodilator” which basically allows more blood flow into
and out of the muscle being trained so that you can hold the “pump” longer feeding
more nutrients and water to the muscle thus speeding the recovery process and
shortening the time necessary to rest each muscle group. I know, this sounds like a
perfect gymnastics supplement!!! No, not really. Because of the added water and
held pump, users look “bloated” or “pumped up” all the time. This added weight
might prove to be an adverse side effect. The other negative for our sport is that
some of the delivery systems in these products rely on causing an INSULIN spike in
the body’s blood sugar, so that the amino acid matrix can quickly be activated in the
body and produce the vascular dilation. This “spike” many times produces a “rush”
like a sugar “rush” which lasts for a brief period of time and then you crash. If you
are still interested in these type products I recommend one that doesn’t use such
matrix for delivery.
The product I recommend is CTD Labs Noxivol.
Test Boosters- All banned by the IOC- DO A LOT OF STUDYING BEFORE USING!
Caution to all interested in these products, MOST OF THEM DO NOT WORK!!! The
active ingredient that was widely propagandized by the media and Mark McQuire
was Androstendionine or Andro. This product naturally caused the body to produce
more testosterone, however, the problem with this particular product was that it
had to be stacked with an additional product that would help in the aromatase of the
andro when being used by the body to produce testosterone. It would also produce
estrogen. That aromatase factor is different in every human with each of us
naturally producing more or less of these two very powerful hormones. This
product is still in use and available by prescription.
My STRONG advice on these, is that if you do not have a low testosterone problem,
do not create one by taking supplements that could cause a derangement of your
current hormonal status. In my mind, it is a “risk”/”benefit” analysis, and from all
my studies and research on these and the mechanics behind the hormonal system of
the body, the short term benefit may not be so great as the life long risk.
I hope all of this information will prove helpful to both you as coaches and your
parents. I can be reached for additional information at Sugar Land Gymnastics 281240-0999 or bryan@sugarlandgymnastics.com