1. Nutrition

2.  Lots of confusion on this subject, folks.

3. What would happen to your car if you urinated in the gas tank?

4. The same principle applies with what we put in our bodies  Performance is two parts TrainingTraining Recovery—diet and sleepRecovery—diet and sleep  Skipping out on either part=a colossal waste of time

5. The Basics  Learn to cook!  Non-processed food  General Rule: stick to the outskirts of the grocery store. Closer to the center=more processed foods.

6. Fruit and Veggies  No limit!  Get creative, but ALWAYS have the following in the freezer: BlueberriesBlueberries BroccoliBroccoli Green beansGreen beans AsparagusAsparagus

7. Fresh Meat  Grass fed/Organic/Free range if possible  Fish and shellfish—YES!

8. Miscellaneous  Eggs  Coconut milk  Olive oil  Tomato paste/sauce  Spices  Seeds, nuts (not peanuts or cashews), nut butters, nut flours (chestnut, almond, pecan)

9. Eat the Following EVERY Meal  Protein  Fruit and Vegetables  Good fat (from olive oil and nuts)

10. NO  All flour products (bread/cake/cookies/scones/tortillas/ pastries etc.)  All sugars  No Jamba juice! – Too much sugar!  No Mochas, No Latte, No Frappaccino′s  No Artificial Sweeteners

11. A Note on Carbs  Potatoes, tortillas, rice, bread NOT on the eating list.  Why? “High glycemic foods”  Key: not to eliminate carbs, but to eat the right carbs in the right amounts  You want “low glycemic” carbs examplesexamples

12. High Glycemic Carbs  White bread  English muffins  Bagels  Most commercial bread  Most commercial cereals  Corn

13. But, but but…  Does that mean you can NEVER have your favorite Chipotle burrito or Subway?  No…  Once a month or so is fine, and we all have times where we have to pick up something on the run from Subway, but don’t make a habit of it. Cook at home as much as possible.

14. A Note on the Typical Eating Habits of the Average American  Soda—out!  Going out to your favorite restaurant after a meet and pounding it like a gorilla—out!  Chips, fast food, etc—out!  Chocolate, and deserts—maybe once a month, if that. This is a sacrifice you’ll just have to make.  Juice—in moderation. The problem is that without the fiber that comes with the actual fruit, it spikes your insulin, even the 100% juice. Best to wean yourself off the stuff.  Milk—If you are trying to gain weight, drink a gallon of *whole* milk a day (not skim, 1%, or 2%). Do it, just not before practice! Otherwise, don’t overdo the dairy.

15. PWO Nutrtion

16. Supplements  Protein  Vitamins  Fish oil  Past that, be careful!

17. Follow this plan…don’t be that guy!