The key to any athlete’s success is:

1. To have a plentiful diet that ensures that they are receiving all the nutritional requirements that their sport requires from a training perspective, for recovery and for competing.
2. To have the desired level of body fat for their sport.
3. To have the correct supplementation required.

Step 1 - Weekly Diet Analysis

Even athletes make mistakes with their diet. For example, a common mistake that is often made is eating foods that have a high insulin load (response) BEFORE training. This has the effect of spiking insulin levels before you train which is not desirable. An example of such a food is the simple banana. This has an insulin load of 81. This is very high. This is an ideal carbohydrate to eat after training however.
Therefore, it is important to monitor regularly what an athlete is eating and adjust this accordingly if their body fat does not reduce to the desired level.

Step 2 – BioSignature Modulation

The key to any weight loss, fat loss or muscle gain is to determine your BioSignature profile and to use the information from this to help modify the diet presented in Step 1.

Step 3 – Pre Training Nutrition

Pre Training nutrition consists of 2 elements:
1. An actual Meal at a desired time before you train
2. Pre training supplementation.
Depending on your BioSignature profile you will be advised about the correct timing and elements of your pre training meal.
You will also receive advice on what you should eat if you are stuck for time and miss this vital meal

Pre Training supplementation
The following elements are vital to any athlete’s success. If you need advice on the quantities to take and the timing please contact me.

• Apples help muscles contract harder and faster
• Caffeine helps you train harder and helps minimize DOMS
• Glutamine is a great source of energy for athletes as it is used directly for muscle energy
• Be ALKALINE (Primal reds and greens and lemon and lime water)
• Branch Chain Amino Acids (BCAAs) provide DIRECT muscle Energy
• Take 2 Green Tea capsules
  • Green Tea is a powerful antioxidant and training increases oxidative stress.

Step 4 – Nutrition during Training

• Take some more Glutamine if you are fatigued
• Take more BCAAs

Step 5 – Post Training Nutrition

• The first goal after training is to immediately reduce Cortisol levels
  • Become ALKALINE
    • Primal reds and greens and lemon and lime water
    • Green Tea
• Cortisol Management
  • Do not weight train for more than an hour as Cortisol levels have surpassed testosterone levels too significantly at this stage and the body becomes too catabolic and makes no further gains in muscle or strength.
  • Vitamin C
  • Green T
  • Taurine
  • Lysine
• Take Whey Protein (30g - 40grams of protein) or preferably a mix of Whey, egg albumin and casein
  • This has been  shown to increase the anabolic response of training
• Glutamine
• BCAAs
• Glycine
  • This increases Growth Hormone
  • Helps the liver detoxify
• Only Eat Good quality carbohydrates
  • Bananas are good after training (but NEVER before)
  • Rice
  • Sweet  Potatoes

Step 6 – Keep a Log

It is important to keep a training log that records everything that you do training wise. It is vital to record how you felt before, during and after training. This will give your coach important feedback that will allow him/her determine if your particular nutritional, supplementation and training strategy is working for you.

The Only Things Your Food Cabinets Should Contain

•    Nuts
•    Nut butters
•    Seeds
•    Spices
•    Olive oil
•    Vinegar
•    Coconut oil
•    Green tea
•    Potatoes
•    Legumes (If you can tolerate them and are lean enough to consume carbs)
•    Oats (In a mass building phase only)
•    Brown rice (In a mass building phase only)
•    Quinoa (In a mass building phase only)
Everything else is causing excessive clutter and isn’t healthy.

The Only Thing Your Refrigerator Should Contain

•    Fruit
•    Vegetables
•    Grass fed beef
•    Free range, organic chicken
•    Wild caught fish
•    Organic egg