Title : The simple diet for athletes
link : The simple diet for athletes
The simple diet for athletes
by Chris Shugart T-Nation
This is what you need to know ...
- This four-stage plan addresses the major dietary problems first, and then narrows things depending on the needs and objectives athlete.
- The first step is eliminating the obvious junk in your way.
- "Pretend health foods" make it harder fat loss despite its health claims.
- Although controversial, the vast majority of people lose body fat when they eliminate wheat, milk and fruit juice from their diets and replace them with better options.
- Choose basic supplements that enhance your workout performance and help you recover faster. Everything else is based on filling gaps and needs.
- Fat loss workouts unconditional and feeding not have to involve counting calories. Keep it simple and adjusted as needed.
NFL muscle
NFL athletes are awesome to work. They are used to being trained and perform at their best in that environment. They do what they are told to do, they get results, and say thanks.
These guys do not want to be flooded with science and complex plans. They want something that works, they do not want to be a pain in the ass, and they want results.
Now that I think about it, that's what most people want.
There is a time and a place for plans more extreme or complex diet, but most lifters can change their nutrition to focus on building muscle or lose fat without process to take up to half of their lives.
Recently, while helping an athlete in the NFL you need to lose fat, I realized that most of my advice to him would work for everyone . This is the plan I presented to him.
Diet Step 4
These steps can be used by anyone who needs to clean up and refocusing its diet:
Step 1 :. The fall of the obvious rubbish
need not anyone tell you that candy, cookies, soda, junk food, fast food and excess alcohol are destroying your body or at least hinder their progress.
Actually, maybe.
This is because there are a lot of vendors and please spineless out there that says this shit is good "in moderation."
They also like to say "there is no such thing as a bad food" because apparently they define "food" as anything that can swallow that will not kill you immediately.
Well, they're wrong.
Whenever an overweight person consumes what we classify here as "obvious junk" that are either taking a step back or temporarily stop your progress. And since many of these foods have addictive properties, moderation will faster than spam trash.
If your goal is to lose fat, keep it off forever, and increase performance, cheat foods have to be put aside. Yes, there are many plans out there that promote food tricks, but that people were nice to plans to have approximately the same rate of long-term success as they did Weight Watchers for your fat aunt.
Maybe it's time to grow up and stop feeling entitled to a food reward every time you do your workout. Undoubtedly, scrawny young guys and users of heavy steroids can get away with eating junk for a while, but try to maintain a healthy weight after the age of 30 or 40 when eaten as a chubby child in poor condition each Weekend.
Like a good strength and conditioning coach, a coach diet must first fill the cracks in the foundation, then build a strong structure. This is easy, because usually the athlete knows what you are eating that should not be. And you too.
Interestingly, it is human nature to keep doing these obvious mistakes until someone tells you to cut. So here it is :. Trim
Step 2 :. Get rid of the less obvious junk
With the obvious garbage removed, it is time to narrow things down. What is "less obvious junk?" These foods are often considered healthier than, well, actually they are not.
Sometimes it is "bad" better options: things that are still hindering their progress, but not as much as the obvious junk food were before. These are also the types of foods that cause a great debate in the field of nutrition.
I call many of them seek health food. They proclaim their health benefits right on the package: low fat, no fat, low carb, gluten-free, high in fiber, organic, whole grain, etc.
but low carb foods can be high in calories and fills the worst kind of dietary fats and fat-free foods often are sugar bombs or filled with processed flour. Sugar is gluten free. breakfast cereals child is "high in fiber." And they still make you fat.
you know this, but often when fat loss is the goal, the IQ drops before the body fat percentage does.
But let's move beyond the common sense things not so common. Here is what I have my boys NFL fall from their diets that may surprise you:
The issue of wheat is controversial, but not those who only want results and simple rules. Therefore, it is a simple guide to get rid of foods containing wheat or greatly reduce their consumption.
The anti-wheat and defenders of paleo drilled to death with studies showing that the polypeptides of wheat bind to receptors of morphine in the brain doctors, the same receptor to which opiate drugs bind, which means that you get cravings, overeating, and alter its natural, appetite signaling mechanisms.
They will enumerate dozens of other unpleasant sound effects, some of which appear to be the nail and some of which may be a bit exaggerated.
But this is true :. The health benefits of this grain in particular are largely nonexistent, you do not need, and is likely to do more harm than good, for whatever reason
Perhaps it is more FODMAPs related, or maybe it's just that most foods containing wheat are also full of the same stuff that can lead to something called the toxic hunger. Does not matter. The simple rule is the same: Contains wheat? So he does not put it in his mouth.
In addition, the adoption of a gluten-free diet, even if you're not a celiac tends to get rid of most of the things that made you get chubby, first, always and when it does not fall for those scams pretend- healthy foods.
If your body fat is stubborn, or feel out of control around food and has not been removed from wheat, however, give it a shot. Ditto for milk, ditto for fruit juice.
may take 5 to 28 days to drop the "addiction" to these foods. Food scientists and behavioral psychologists refer to this stage as "not a kitten" and suggest three servings of "tough, princess" until bad habits decrease and unnatural cravings disappear.
Here, in the real world, it works for 90% of people. Let geeks launch their studies as monkeys throwing poop. We'll just focus on simplicity and results.
Step 3: .. Replace all the old filthy better things
Replace your breads, cereals and pastas with rice, potatoes, quinoa, oats, buckwheat and starchy vegetables
Substitute unsweetened almond milk, coconut milk, cashew or because you're not a newborn cow. Replace juice with water because you are not 7 years.
Replace health food fantasy food you cook yourself. Do not follow a Paleo diet, but eat their meat, vegetables, eggs and coconut oil.
Step 4: .. Supplement to improve performance and fill the gaps
Like food choices, recipes supplements have three phases
1. Fall Children supplements
If your supplement choices resemble a teenager after hitting the supplement store in the center commercial, you probably suck.
If you're spending mainly on things that contain the letters "no" or pre-training is simply stimulants that make you tingle, you're doing it wrong. If your favorite brand is a multi-level operation, which can not be avoided marketing.
Get rid of things that do not really work or do very little and focus on supplements big bang each hard lifter benefits from
.
2. Build the Foundation
the foundation is nutrition training. To ensure the greatest benefits of training, fuel, protect and recharge your muscles immediately before, during and after workouts.
My boys NFL all starts with Plazma ™ and Mag-10®, adjusted for practices and game day. We do not talk any more about supplementation until this is taken care of. For some of them, this is where we stop because it is all they need. For those on a tighter budget, Fuel Surge® training fits the bill.
3. Fill the gaps
Perhaps not so surprising, professional athletes often rely on fast food. My boys NFL replace these with Finibars convenience foods eaten before and after practice or games.
Many of these athletes suffer from lack of sleep, so they are made on the Z-12. I have most of them add 2000-5000 IU of vitamin D to your daily routine, especially my black athletes. Most also use mineral and ElitePro ™ Flameout ™. If they detest fruits and vegetables, which are super.
The point here is to fill the nutritional gaps or care for individual needs. You may need one or two additional, or none at all supplements.
Bono :. Easy Food preparation for athletes
Here is a ready healthy simple way to have meals to enter
First, go buy a large slow cooker (Crock pot). Slow cookers come in small, medium and big-ass. Go big ass, because we will make several meals in a pot. You'll want one with a timer which will stop cooking when you're away and switch to warm setting.
Supper
Get a giant piece of animal flesh: roast beef, a dozen chicken breasts, turkey breast, a couple of steaks pig, etc. If I had to die for your dietary needs, it is good to go. pepper, salt, mix in.
Vehicles. Get some. Chop them. Throw them. Frozen vegetables also work.
given up some potatoes and add them to the pot.
Add liquid. Suggest actions, any :. Beef, chicken or vegetable
fodder. Use what is practical. dry matter is fine. Or slather the meat with tomato paste.
Now, in the morning, turn the cooker on low heat for 7-8 hours. Now go do those things you do :. Work, school, breaking the head to protect skin from pork oblong, whatever
go home and he'll be ready. Store leftovers for later.
Breakfast
Before going to bed, pull one or two cups of steel cut oats in the slow cooker. For each cup of oatmeal, add three cups of water.
If desired, add a couple of bananas, apples, or a bag of frozen berries or peaches.
Using the low setting, set the timer for about 7 hours. Going to bed.
awakening, mix a tablespoon or two of protein metabolic Drive® with its hot and ready to eat porridge. Store leftovers because you just made breakfast for the next day.
Simplicity wins
There is no calorie counting or micromanagement macro here. For harder to train people there do not have to be. Just follow the basic guidelines and you'll find ways to fine-tune things as you go along.
it works for the best in the NFL and will work for you.
Source: https://www.t-nation.com/diet-fat-loss/simple-diet-for-athletes
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