Training Recovery
 

    Many have heard the expression “we are what we eat”. This statement has never been more true than when we stop to think about how it relates to athletics. Athletes who train at a high level break down muscle tissue and damage cell membranes resulting in soreness and inflammation. If not addressed, these conditions can lead to limited muscle gain, increased pain, injury, and ultimately poor performance. 

    To repair this damage, the body must have the materials necessary to recover properly and build lean mass.  If nutrition is ignored, the body will resort to what is predetermined by genetics and will be amplified by the personal habits of the athlete. 

    Athletes should understand one simple equation:

    Each person is genetically programmed to a certain body type and their habits determine how that body is expressed. We often tell athletes that they will end up looking like their mothers and fathers unless they are diligent with their training and nutrition. The correct mixture of carbohydrates, protein and fat at the right times combined with effective training and recovery will guarantee the desired results. 

    Building a meal that meets your goals starts with selecting the correct amount of healthy foods. Find the ratios below to determine how much you should eat at each meal. Choose the primary carbohydrates and proteins to acheive your goals at a faster rate.

     

    Gain Weight Ratio 1-3-3

    Step 1                  Step 2                  Step 3

    1 Handful            3Handfuls             3 Handfuls

    Lean Out Ratio 3-1-3

    Step 1                  Step 2                  Step 3

    3 Handfuls           1Handful              3 Handfuls

     

    Sample Handful

    Step 1
    Fruits/Vegetables
      Apples   Pears   Asparagus   Peas  
      Apricots   Pineapple   Beets   Peppers  
      Bananas   Plums   Broccoli   Pickles  
      Berries   Tomatoes   Cauliflower Spinach  
      Cantaloupe     Carrots      
      Cherries       Collard Greens    
      Grapefruit       Corn      
      Grapes       Cucumbers      
      Kiwi       Eggplant      
      Nectarines       Green Beans    
      Oranges       Romaine Lettuce    
      Peaches       Mushrooms    
     
    		        Onions      
    Step 2
    Carbohydrates
    Primary Carbohydrates
      Brown Rice Multigrain Bread   Sweet potatoes/Yams  
      Chickpeas   Oatmeal     Whole Grain Pasta  
      Dried Fruit   Quinoa     Whole Potatoes  
      "Healthy" Cereal Raisin Bran   Yogurt (Low Fat)  
    2nd Tier Carbohydrates

     

    		 Apple Sauce Granola     Pasta    
      Bagels   Granola Bar   Pitas    
      Biscuits   French Bread   Popcorn    
      Chips   French Fries   Poptarts    
      Corn Bread   French Toast   Spaghetti    
      Corn Tortillas Hamburger Bun   Sugar Cereal  
      Crackers   Hash Browns   Taco Shells  
      Cream of Wheat Hotdog Bun   Tortillas    
      Croissants   Macaroni and Cheese   White Bread  
      Doughnuts   Mashed Potatoes   White Rice    
     
    		    Muffins     Waffles    

    Step 3

    Protein
    Primary Proteins
      Almonds   Greek Yogurt (Low Fat) Seafood (Not Fried) Rice Milk  
      Almond Butter Jerky   Soy& Tofu      
      Beans (Black,Red, ect) Mixed Nuts String Cheese    
      Chicken (Non Fried) Pork Chops (Not Fried) Tuna      
      Cottage Cheese     Turkey      
      Egg whites       Turkey Burgers    
    2nd Tier Proteins
      Bacon   Hamburgers Steak      
      Beef   Hotdogs   Whole Milk    
      Cheese   Peanuts   Chili (with Beans)    
      Egg "Whole" Peanut Butter        
      Fried Meat   Pork (Other)        
      Ham    Ribs