A few points to consider about the Performance Diet
- The Performance Diet is unlike any other diet you have ever tried because it works!
- There are no fast or easy results and it does not come with a money back guarantee.
- You will need to make a genuine, self-motivated commitment to change your eating habits.
- Healthy choices made consistently are the small steps on the ladder to success.
Goals of the Performance Diet
- Plan your meals and snacks to make positive food choices possible.
- Eat balanced meals with a variety of wholesome foods each day.
- Avoid extremes, no food is off limits, but moderation is essential.
- Simplest definition: Potential Energy
- The body’s preferred fuel source for basic functions and intense training
- Provides four calories per gram of carbohydrate consumed
- Carbohydrates (i.e. carbs) should supply the majority of your total calories each day
- Carbohydrates can be either simple or complex and will affect your energy levels and performance differently depending on the amount eaten, and how much fiber and fat they provide
- This proportion of nutrients and the effect it has on your overall blood sugar content is known as the Glycemic Index (GI) of a food
- Foods with a high GI will lead to a rapid spike in your energy levels followed by a drastic decline
- Foods with a lower GI will provide a more steady supply of energy which can improve your performance in practice and competition by sustaining your energy levels
- Simplest definition: Muscle
- Is a combination of individual pieces (amino acids) that unite to form one functional unit or fiber, that will contribute to assembling an individual strand of muscle
- Protein can supply energy if carbs or fat are not available but is the last resort fuel for your body
- Protein can provide four calories per gram
- Adequate protein intake in your diet is critical to the recovery process following training, especially strength training
- Simplest definition: Stored Energy
- The largest and most efficient fuel source available to your body
- Fat is a critical nutrient in your diet as it stores essential vitamins and minerals
- The reserve supply and compliment to carbohydrates, fat provides nine calories per gram
- Your body will strive to protect a specific amount of fat stores based on your individual genetics
The Game Plan
1.Schedule meal planning and nutrient timing to improve mood, increase energy and enhance performance.
- Eat breakfast within one hour of waking up everyday
- Break the overnight fast by fueling your body for the day
- Eat small, frequent meals early and often
- Ideally five to six small meals each day, eaten every two to three hours
- Drink water throughout the day; with every meal, before bed and when you wake up
- Carry a water bottle to class
- Make pre and post-workout nutrition a priority
- Do not skip meals before, and eat as soon as possible after training
2.Choose balanced meals with a variety of foods that you like to eat and others you know you need to eat.
- Choose meals and snacks composed of more carbohydrate than protein, and more protein than fat
- Substitute calorie-dense carbohydrates such as white breads with nutrient-dense carbohydrates, specifically fruits and vegetables
- Select a rainbow of colors for your fruit and vegetable choices including salads
- Select wholesome foods that are not processed and packaged
- Eat fruits and nuts as snacks instead of potato chips
- Limit obvious poor choices such as fried foods, dressings, soft drinks, sweets, and alcohol
3.Avoid extremes when planning meals and making your food choices each day to reinforce healthy habits.
- Restrictive dieting does not work