PRODUCE

Properly Fueling Your Body

Nutrition plays a huge role in how our bodies function. The more junk we put in, the less likely we are to feel our best. It has long been stated that breakfast is the most important meal of the day. However if breakfast consists of pop-tarts and fruity pebbles, more harm may be done than good. One can expect a rollercoaster of insulin spikes followed by a plunge in energy levels that affect one’s behavior and ability to focus.

Sugary foods also cause inflammation in the body which can lead to issues in joints and overall brain health. In fact, the typical Western diet consisting of processed foods has been linked to 80% of heart disease and at least a third of known cancers can be traced back to a diet laced with sugar. Scary! This alone should give you a reason to focus on what you put in your body without even considering the performance benefits you will notice as an athlete.

Cleaning up your diet is one of the easiest things you can do to gain a leg up on your competition. What you put into your body is going to determine how well you are able to recover from your hard work. Avoid the fast-food trap and focus on putting quality nutrients into your body. While choosing to eat healthy may not always be the easiest choice, it is an important one for your development and recovery. Also, setting a healthy path now will also promote overall health and well being and set you up for success in the future. Remember, what you do now will impact what you do later.

Start by eating whole foods and avoiding processed junk. Anything that can sit on a shelf for years has been stripped of most nutritional benefits. Fruits, veggies, lean proteins and healthy fats, should make up the majority of any diet. If you are able to apply the PRODUCE principles outlined below, you will be on your way to giving your body the proper fuel you need to perform.

PROTEIN

The amino acids found in protein are the building blocks for every tissue in your body. Pretty important! Consume some form of protein with every meal and any snacks. Think of protein as a way of giving your body the raw materials it needs to create new tissue and cells. Just as a carpenter needs wood to frame a house, your body needs protein to create a bigger and stronger version of your current self.

An ideal time to consume protein is post-workout. Training causes microtrauma or small stresses (tears) in muscle tissue. The body responds by building bigger, stronger muscle(s) as a means to prevent this from reoccurring. In a well-organized training system, you will continue to grow and get stronger by utilizing progressive overload and feeding your body the nutrients it needs to recover. Post-workout consumption of protein, along with carbohydrates, will give your body the nutrients it can use to start the rebuilding process.

Ex.) Chicken, lean red meat, turkey, fish, eggs, beans, lentils, legumes, edamame, etc.

RAINBOW

Eat the rainbow and not in the form of Skittles! Your goal should be to consume at least one serving of veggies and one serving of fruit per meal. When choosing fruits and vegetables, reach for a variety of colors throughout the day.

This variation will contain the vitamins and minerals you need to function optimally while providing key antioxidants that will aid the recovery process.

Ex.) Blueberries, strawberries, bananas, apples, oranges, spinach, kale, squash, zucchini, tomatoes, red peppers, broccoli, etc.

OMEGAS (healthy fats)

There are numerous benefits to eating quality fats ranging from joint lubrication, cardiovascular health, brain optimization, and cellular repair just to name a few. Healthy fats also aid in the transfer of essential fat-soluble vitamins that promote our overall health.

Try to include a small portion of healthy fats with every meal throughout the day. These can be stand-alone parts of your meal or added to salads to enhance the flavor.

Ex.) Nuts, seeds, avocado, olives, coconut, egg yolks, etc.

DRINK WATER

Although we have taken a whole article to cover the benefits of drinking water, it doesn’t hurt to remind you again. The human body is made up roughly of 65% water. Make sure you are consuming half of your body weight in ounces throughout the day as a bare minimum (this doesn’t include workout, practice or game consumption). Avoid sugary and caffeinated beverages.

Ex.) 200lbs * 0.5 = 100; 100oz of water throughout the day

UNPROCESSED FOODS

Eat REAL food. Jack Lalanne said, “If man made it, don’t eat it.” This advice was given over 60 years ago and is still true to this day. Avoid packaged and processed food as much as possible and stick with healthy protein sources, smart carbohydrates, fruits and veggies, and healthy fats.

CARB CHOICES

There are 2 types of carbohydrates (carbs) athletes should know about: simple and complex. Simple sugars and refined carbs have been stripped of nutritional value and can lead to a number of issues in the body including elevated triglycerides, bad cholesterol, and insulin resistance. Avoid the high and low blood sugar spikes associated with these simple carbs and choose complex carbs as your fuel source.

Complex (smart) carbs are more nutrient-dense and have significantly more fiber. These digest slower and give you steady energy throughout the day. Complex carbs have been shown to control insulin response, provide satiety and improve body composition.

Fruits and veggies should be consumed during every meal with the remainder of complex carbs eaten around your workouts and practices. Simple carbs should be avoided as much as possible.

Examples of smart carb choices- oats, potatoes, sweet potatoes, rice, quinoa, whole grains, fruits, and vegetables.

ELIMINATE JUNK

As an athlete, you want to put the highest quality foods in your body so you can perform at your highest level. Sodas, fried foods, candies, cookies, cakes, ice cream, and other desserts should be limited. These provide little to no nutritional value and will not help you achieve your performance goals.

The more junk you put into your body, the junkier you will feel. Consistently eating junk food will lead to an increase in the inflammation inside your body. This inflammation could eventually impact your joint health and affect your ability to perform at a high level.

Using the PRODUCE model, you should now have an idea of how to structure your daily eating habits to ensure you are the best version of yourself every time you step on the field or court. As the saying goes, “you are what you eat!” Make sure you can perform at your best when it matters most by fueling properly.

Download the PRODUCE PDF to keep as you start to create championship habits at the table!

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