The Basics


A few points to consider about the Performance Diet

  1. The Performance Diet is unlike any other diet you have ever tried because it works!

  2. There are no fast or easy results and it does not come with a money back guarantee.

  3. You will need to make a genuine, self-motivated commitment to change your eating habits.

  4. Healthy choices made consistently are the small steps on the ladder to success.

Goals of the Performance Diet

  1. Plan your meals and snacks to make positive food choices possible.

  2. Eat balanced meals with a variety of wholesome foods each day.

  3. Avoid extremes, no food is off limits, but moderation is essential.

The Players


  • 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