| What Time |
Notes |
Example |
| On Waking 7:00 am |
1. Tribulus or prohormone product (Optional).
2. Creatine loading product (Optional). |
Waking
Nutrition |
| Breakfast 7:30 am |
1. A well balanced meal.
2. Vitamin/Mineral supplement (Optional) |
Breakfast
Nutrition |
| Mid-Morning 10:00 am |
A well balanced meal to complement breakfast. |
Mid-Morning
Nutrition |
| Lunch 1:00 pm |
A well balanced meal. |
Balanced
Meal Nutrition |
| Mid-Afternoon 4:00 pm |
A well balanced meal to complement lunch. |
Snack
Meal Nutrition |
| Pre-Workout 6:00 pm |
1. Tribulus or prohormone product (Optional).
2. Small amount of simple carbs with; BCAA, or 10gm whey protein
(Optional) |
Pre-Workout
Nutrition |
Post Workout/
Early Evening 7:00 pm |
On training days, preferably a recovery drink made from:
1. Carbohydrates, containing glucose, fructose and some complex
carbs.
2. Protein from whey protein isolate.
3. Glutamine.
4. Creatine (Optional)
On non-training days, a well balanced meal |
Post
Workout Nutrition
Non-Training Day Balanced Meal |
| Supper 9:00 pm |
A meal designed for overnight support |
Dinner
Nutrition |
| Bed Time 10:00 pm |
1. Arginine/Ornithine tablets at least 90 minutes after eating
(Optional).
2. ZMA tablets on an empty stomach (Optional). |
Bed
Time Nutrition |
|
This nutrition plan is intended for people who are trying to maximise
energy, build muscle and minimise fat, whilst more or less maintaining
existing bodyweight. In other words, exchanging unwanted fat for lean
muscle tissue. It is the cornerstone of a healthy structured nutrition
program for anyone involved in sport of any kind. Eating this way will
regulate hormones, promote health, assist in muscle growth and reduce
unnecessary fat levels....more
Introduction.
As babies, we feed every few hours, to support growth and development,
feeding up to 6 times per day. This program is based upon eating 6 small
meals, or snacks, throughout the day, a pattern which is essential to
support proper absorption and utilisation of the foods you eat. This
is the only known route to optimal hormone levels, energy levels, body
fat levels, and the repair and growth of cells....more
on 6 meals a day.
For every cellular process to take place within the body, there must
be water. Water is the main component of every cell including all muscle
cells, and constitutes around 70% of the human body. This program, upon
which all other sports nutrition programs are based, requires that you
consume ample quantities of water. Even the slightest levels of dehydration
can result in significant strength and performance impairment....more
on Water.
It is recommended that you aim to achieve 8 - 9 hours of high quality
sleep per night. Many of the hormones triggering growth peak during
sleep, consequently insufficient sleep will result in a dramatic decline
in training performance, motivation and recovery. Progress in your physique
goals will become none existant....more
on Sleep.
Fruits and vegetables provide your body with fibre, water and micro
nutrients, all of which are essential for optimum health and athletic
performance. Even inactive people are encouraged to eat 5 portions per
day, and so for the athlete, their importance cannot be overstated....more
on Fruit and Vegetables in the diet.
EFA's are a religious must to anyone's athletic diet. For too many years
people believed that all fats were created equal, that all were unhealthy,
and that none of them had a role in the athletes diet. They tried to
eliminate them from every aspect of the diet. You now know this not
to be true, there are good fats and bad fats. There are fats that are
essential to your survival, functioning and even improving your performance.
Without them you will suffer ill health and can forget any athletic
pursuit....more
on Essential Fats in the diet.
With today's diet containing poorer quality foodstuffs, and the technological
and social move towards fast convenient and processed foods, one can
not help but feel the need to look for methods to supplement the quality
of our diets. Whether this is to improve the vitamins and minerals available
to them, specifically for athletic performance or simply to replace
three solid food meals with three high quality more convenient liquid
sports supplements....more
on Dietary Supplements.
Once you have embarked on the athletic nutrition plan, a sound, strategic,
and sensible method of eating for optimal health and development, you
will start to see changes in your energy and body composition. You will
become stronger and more muscular while feeling far more energised and
alert. You will sleep better and train more intensely, while all of
the time recovering faster....more
on What to Expect.
This program hands you the fundamental principles on which to develop
any nutrition plan. Once you have incorporated this program into your
lifestyle, you can begin to tailor the specifics to meet your own unique,
personal athletic and physique aspirations....more
Information on Further Diets.
|
