NUTRITION

Nutritional Suggestions


Below is some basic nutritional information to keep in mind when making food choices. For clients, I can create a specific diet plan depending on your body composition and fitness goals. I will provide clients with a more comprehensive list of protein, carbohydrate and fat sources.

Protein:

Protein contains the building block of muscles, amino acids. It is important to consume adequate amounts of quality protein to ensure speedy recovery and rebuilding of damaged muscle tissue. I can calculate a client’s suggested daily protein intake, which will depend on their fitness goals and current body composition.

Carbohydrates:

Be mindful of the type of carbohydrates you consume. Avoid simple carbohydrates to include but not exclusively: white bread, bagels, white pasta, sugar, candy, sodas, sucrose, fructose, splenda. These food spike insulin levels and have a negative impact on your ability to reach your health and fitness goals. Consume complex carbohydrates such as whole grain breads, whole wheat pastas, and brown rice. We digest this type of carbohydrate more slowly allowing for a more sustained boost of energy.

Fats:

Fats obtained from quality protein sources such as chicken, fish, and lean beef are acceptable. Essential fatty acids found in avocados, nuts, and salmon are a healthy part of your diet, your body uses them for energy. Flax oil, fish oil, and olive oil are a few sources of good fats that could be added to your nutrition regime. Be careful to not add any additional saturated fats to your foods, to include but not exclusively: gravy, many salad dressings.

Fresh Fruits:

Eat as much as you like during the day. Stay away from canned fruits, they usually contain syrup.

Vegetables:

Eat as much as you like. Leafy greens are good sources of fiber which help with digestion.

Alcohol:

Our bodies run on fats, carbohydrates, protein and water. The body is very inefficient at processing alcohol as it is designed to process water. Alcohol consumption will slow your progress in the gym in many ways. It inhibits your body from breaking down protein properly making recovery impossible. Also, dehydration leads to injury and early fatigue and your body can not burn fat properly without adequate water in the cells.

Pre-workout Meals/Snacks:

At least 30 minutes prior to work out, eat enough carbohydrates and protein to avoid feeling hungry or sick during our workout. Good choices are a half a sandwich and a shake, ½ cup oatmeal and a shake, ½ cup oatmeal and 4egg whites, a granola bar and a shake or even a banana or apple with 2 tablespoons of peanut or almond butter.

Post workout Meals/Snacks:

Consuming quality protein is essential immediately after workout. Protein will help speed the recovery and repair of muscle tissue that is broken down during our training sessions.

**These are general guidelines from DDPT.



Doing Your Part


I can not be with you 24 hours a day, in fact I will probably only see you a few hours of the week. This leaves you on your own for the majority of the time (160 hours plus!). I will guide you and teach you what you need to know about nutrition and conditioning in order for you to reach your goals. I’ll create and guide you through effective workouts, I’ll create an effective diet for you and I’ll push your physical limits, and I will be available to you by phone or email anytime. Your job is to follow through with your goals. Use me as a resource; I’ll walk you through this process and if you’ll do what I suggest to you, YOU WILL reach your goals. I always tell people, “this isn’t rocket science, and you just have to follow my guidance.” – Drew Dinwiddie