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 POP Don’t drink the juice, eat the fruit Don’t drink calories drink water

11. “The Get Right” 1.Eat breakfast every morning 2.Eat every 3 hours 3.Eat smaller portions 4.Limit fried foods 5.Eat whole grains 6.Eat lots of fruits and veggies 7.Drinks lots of water 8.Think “Pick it, Kill it”

12. Dirty Dozen Please limit the following: 1.Pancakes, French toast and waffles 2.Cookies and cakes 3.French fries 4.Fried chicken and fish 5.Ranch dressing 6.Doughnuts 7.Fruit juice and soda 8.Gatorade (Drink G-2) Outside of training 9.Energy Drinks 10.White rice and white bread 11.Kiddie Cereal 12.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)