Performance Nutrition Plan

My Performance Nutrition Plan

 

            Below you will find a list of foods that I recommend for a wholesome and nutritious eating plan.  I have had the most success with my performance, reducing fat, changing body composition, and adding lean muscle mass while following the guidelines below.  Whether you are trying to lose weight, get in shape, perform better, or just trying to eat healthy then this plan will work for you.  Here are a couple of pointers.

1)       Strive for a diet that is 40% protein, 40% carbohydrates, and 20% fat.  These numbers don’t have to be perfect but should be within 5-10% of the recommendations most days.  In order to do this, you’ll most likely need to track your food for awhile using  myfitnesspal.com or some other food-tracking website or application.

 

2)      Breakfast:  Drink plenty of water, and choose a protein, a complex carb, and a fruit.  You can substitute a meal replacement shake here if you choose, especially if your mornings are like mine and you don’t have time to cook a breakfast.

3)      Mid-morning snack:  Drink water, almond milk, unsweetened coffee or tea, or SPARK energy drink https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=A2912&id=E&flavor=l&size=C  .  Make sure to eat some protein and some more fruit.  A great choice would be a serving of almonds with fresh berries.

4)      Lunch: Pick a protein, vegetable and a complex carb.

5)      No fruit after 3PM

6)      PM Snack:  Pick a protein, fat, and a complex carb.  Eat as many vegetables on the list as you want.  No more complex carbs/starches after 5PM.

7)      Dinner:  Protein and Vegetables.

8)      Dairy:  I try to avoid it.  I choose unsweetened almond milk or coconut milk instead.  The reason is that cow’s milk (animal milk in general) contains lots of sugar, even in the skim varieties.  There just isn’t enough protein in milk to make it worth it.  Almond milk contains half the calories and almost twice the amount of calcium.  If you must have yogurt, pick a Greek yogurt with no fat. 

9)      Wheat, corn, and gluten.  I recommend avoiding it altogether.  Find gluten-free products and give them a try, just watch the portion size.  I find gluten-free and Paleo-friendly products to be rich and delicious, but they can come at a high cost in calories.

10)  Supplementation:  I recommend taking a Branched Chain Amino Acid (BCAA) Supplement in the morning upon rising, again at lunch, and once again at bedtime.  I also take them before and after a strenuous workout.  BCAA help prevent muscles from being used as energy if your body runs low on fuel.  This is a common occurrence and happens while we sleep, fast, skip meals, run in a calorie-deficit due to exercise, and at other times during the weight loss process.  To keep your metabolism running high, you need to have lean muscle.  Taking a BCAA supplement will help preserve the muscle you’ve worked so hard to build. https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=T2010&id=A

I also recommend taking an Omega 3 supplement with each meal, but you can get by with taking them once a day.  https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=W2002&id=D

 

Lean Proteins:

Chicken, white meat

Fish such as cod, tilapia (US Farm-Raised), haddock, halibut and flounder

Wild Alaskan Salmon

Fresh Line-caught and dolphin-safe tuna or swordfish (limit once per week to limit mercury consumption)

Canned Albacore (Look for low sodium, dolphin-safe brands)

Squid

Herring and sardines (look for low sodium if buying canned)

Fresh oysters, clams, and mussels (not fried or bathed in butter and oil)

Grass-fed lean beef or bison

Meal Replacement Shake  (see link below for recommended product)

https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=T1361&id=A&flavor=a

Nonfat tofu

Nonfat, no-sugar yogurt such as Fage 0% Greek Yogurt

Protein powder (whey, casein, egg white, soy, or Paleo) see link below for recommended product

https://www.advocare.com/130527594/Store/ItemDetail.aspx?itemCode=P4602&id=B&size=P

Skim milk (I advise using minimal amounts of dairy)

Soybeans or soy protein such as Boca Burgers

Sugar-free soy milk

Turkey (white meat only)

 

Starch and Complex Carbohydrates:

Black-eyed peas

Cereal --Gluten-free, no sugar-added

Hummus

Farro

Brown Rice Tortillas (usually in frozen food section)

Udi’s Bakery Gluten-free bread or wraps

Beans—black, kidney, pinto, red, soybeans, and white (if purchasing canned, get low sodium versions)

Lentils

Oatmeal

Peas

Quinoa

Rice—wild, brown (no white rice)

Squash—acorn, butternut, or spaghetti

Yams or sweet potatoes

 

Vegetables (eat as many as you want, whenever you want):

Asparagus

Beans—green

Broccoli

Brussels s Sprouts

Cabbage

Celery

Cucumbers (get organic if possible)

Eggplant

Endive

Mushrooms

Onion

Peppers—bells or any color, habanero, jalapeno

Radish

Spinach

Tomatoes

Zucchini and summer squash

Lettuce—romaine, red, leaf, butter crunch, loose-leaf, or bunching varieties (iceberg is nearly void of nutritional value, the darker or more colorful the lettuce then the better it is for you.  Stick with Romaine or Red Leaf when you can for salads and use big romaine leaves for wraps

 

 Fruits:

Apples—Granny Smith or any green variety

Blackberries

Blueberries

Boysenberries

Cantaloupe

Cranberries

Green pears

Kiwi

Mangoes

Plums

Raspberries

Strawberries

Watermelon

 

Fats and Oils:

Almonds, pecans, walnuts, and seeds such as pumpkin and sunflower (always unsalted nuts and seeds)

Almond butter (no sugar added and low sodium)

Avocado

Canola Oil

Coconut oil

Olive oil

Flaxseeds and flaxseed oil

Safflower oil

Soybean Oil

Sunflower seed oil and sunflower seed butter

 

Condiments:

 

Almond milk or coconut milk (no sugar added) for making smoothies

Balsamic Vinegar

Red wine vinegar

Apple cider vinegar

Hot sauce such as Tabasco

Salsa—fresh and low sodium

Pico de gallo—fresh and low sodium

Honey

Fresh berries mashed up and spread on gluten-free bread

Dijon mustard