Remember,
food is fuel. You need to eat the right food to fuel and energize
your body throughout the day and through your workouts. Think of
your body like a high performance race car. Always use the highest
octane fuel in order to get the best results. This is a good analogy
to use when thinking about what foods to put into your body. Always
use nutrient dense power foods to provide enough energy (octane)
to really boost your performance so you can run at optimal levels.
Key factors to include in your high performance nutrition plan:
Eat enough protein for your bodyweight (chart below)
Drink at least drink eight 8-ounce glasses of water
per day
Make sure to eat a nutrient dense healthy breakfast
Eliminate processed sugars from your dietary plan
Your Training Goal
Daily Protein Needs
Bodybuilding
1.0 - 1.6g/lb bodyweight
Power & Speed
0.9 - 1.1g/LB bodyweight
Dieting
0.35 - 1.0g/LB bodyweight
Endurance
0.7 - 0.9g/LB bodyweight
Trauma Recovery
0.9 - 1.4g/LB bodyweight
Stressed
0.45 - 0.7g/LB bodyweight
Focus on nutrient dense foods which includes lean protein, whole
grain carbs and the right kind of fats. You need food to fuel your
body and increase your metabolism. The less you eat, the lower your
BMR gets and your body eventually goes into a starvation mode where
it holds onto fat as much as possible.
Remember to "eat breakfast like a king and dinner like a peasant".
Your breakfast should be large and each meal after this becoming
smaller and smaller. Your dinner should be much smaller than your
breakfast. Your body is slowing down at night and doesn't need high
calories to fuel it. Stick with a salad with lean meat (chicken,
turkey) and steamed veggies. The main focus should be eating clean
nutritious food while eliminating all the empty calories from your
nutritional plan.
Fill your diet with nutrient dense foods. Examples are:
Lean Protein Sources (chicken breast, turkey breast,
fish, egg whites)
8am:
1 chicken breast (6 ounce), 1 cup of steamed brown rice,
1 small salad with balsamic vinaigrette dressing
11am:
turkey sandwich with whole wheat bread (6 ounces of lean
turkey breast, lettuce, tomato, mustard) (NO cheese or
mayo).
2pm:
6 ounces of top round steak, 1 cup of broccoli, 1 cup of
non-fat cottage cheese
5pm:
egg white omelet (6 egg whites, mushrooms), 2 pieces of
whole wheat toast (NO butter)
8pm:
6 ounces of fish (salmon, catfish, trout, halibut, etc.),
2 cups steamed zucchini, 1 small salad with balsamic vinaigrette
dressing
We’re
making shopping for healthy foods even easier. Now you can check
off each nutrient dense food item by using our healthy shopping
list below. Don’t forget to bring it to your local grocery
store to help you shop smart and live well!
Shopping for healthy foods, and healthy eating, go hand in hand.
You are more likely to cook nutritious meals if you have all the
ingredients you need in your fridge or cupboard. Use these foods
as the staples of a healthy diet that you should have on hand at
all times!
LIST OF HEALTHY NUTRIENT DENSE FOODS
Beverages
Bottled Water or flavored.
Crystal Light
Diet Soda
Green Tea
Sugar Free Kool-Aid
Carbohydrates (including subclassifications)
Grains + Grain products
Alfalfa
Barley
Brown Rice
Corn
Cream of Wheat
Fiber One Cereal
Gluten Free Bread
Gluten Free Rice
Oat Bran Cereal
Oatmeal (Old Fashioned or Quick Oats)
Rolled Oats
Rye
Ryebread
Teff
Wheat and low sugar Wheat Cereals
Whole-grain Wheat Bread
Wild Rice
Remember,
food is fuel. You need to eat the right food to fuel and energize
your body throughout the day and through your workouts. Think of
your body like a high performance race car. Always use the highest
octane fuel in order to get the best results. This is a good analogy
to use when thinking about what foods to put into your body. Always
use nutrient dense power foods to provide enough energy (octane)
to really boost your performance so you can run at optimal levels.
We’re
making shopping for healthy foods even easier. Now you can check
off each nutrient dense food item by using our healthy shopping
list below. Don’t forget to bring it to your local grocery
store to help you shop smart and live well! 
Beverages
