This valuable information was taken and revised from the

“Grappler’s Guide to Sport Nutrition” by John Berardi and Micheal Fry

1. Feed every 2-3 hours

Smaller meals, and more often, no more “3 square meals a day”. Don’t think of eating ‘snacks’ or ‘meals’ think of it as a ‘feeding opportunity’, a time in which you can get all the nutrition in that you require (not just a portion of what you need, some of EVERYTHING)

2. Ingest complete lean protein with feeding opportunity.

By ensuring you consume complete lean protein with each feeding you will be maximally stimulating your metabolism.

3. Ingest vegetables (and sometimes fruit) with feeding opportunity.

This will aid in balancing the acids that are taken in from the protein and carbohydrates that you consume. 1-2 servings of veggies with every feeding.

4. Reserve ‘other’ carbs for mainly after exercise.

Consume any non-fruit/vegetable carbs only during and immediately after exercise. Your body’s carb tolerance is best during and within a couple hours after exercise.

5. Eat healthy fats daily.

30% of your diet should come from fats. Try to get a combination or the 3 main types of fat. 1/3 saturated, 1/3 monounsaturated, 1/3 polyunsaturated. Consider taking a fish oil supplement (1-2 capsules 3 times a day).

6. Most calorie-containing drinks (aside from workout nutrition) should be eliminated.

Fruit juice, soda, and other sugary beverages should be eliminated from the diet. Many people think fruit juice is ok, when in most cases is only slightly better than sodas, and certainly does not substitute for actual fruits/vegetables. Drink water instead, and plenty of it.

7. Eat whole foods instead of supplements whenever possible.

Most food intake should come from whole food sources. Liquid nutrition or bars are useful at certain times, however nothing can come close to what whole natural unprocessed foods can offer.

8. Eat as wide a variety of food as possible.

Most of us eat in a very habitual manner. Find healthy alternatives to the foods you habitually eat. Choose a variety of different protein sources, as well as varying your fruits and vegetables.

9. Plan ahead and plan feedings in advance.

You should come up with food preparation strategies. This will help to keep away cheating due to lack of time or a need for convenience. This may be as easy as waking up 30 minutes earlier, or preparing tomorrow’s feedings tonight.

10. Plan to break the rules 10% of the time.

Your diet doesn’t have to be perfect 100% of the time. Actually it’s important to have feedings that don’t follow the rules. The difference between 100% and 90% of a persons diet (going by these habits) is negligible. As for WHAT 10% is… If you’re eating 6 times a day, 7 days a week, that’s 42 feedings a week. 10% of 42 is approximately 4, thus you may have 4 ‘imperfect’ feedings a week. These ‘imperfect’ feeding opportunities include breaking any 1 of the habits, as well as missing a feeding opportunity (so don’t waste your 10% on skipping a meal!).

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