​NUTRITION

This is your comprehensive guide to maintaining the weight and shape you need to achieve Mental Giants!

MENTAL GIANTS NUTRITION GUIDE

CHOOSE REAL, WHOLE FOODS
Real foods contain the vitamins and minerals that are essential to a healthy and developing body. A rule to live by: "If it doesn't run, fly, swim, or grow from the ground, don't it eat!" Avoid processed foods.
ALWAYS EAT BREAKFAST AFTER WAKING UP
This will get your metabolism firing and set it up for a busy day. Muscle growth and fat loss depend on this happening. 
EAT EVERY 2.5 - 3 HOURS
A highly performing body is a hungry one. Keep fuel going in constantly throughout the day. Never miss a meal. Eat big to get big. Use the diet record to keep track of your energy intake. Do the math, if you wake up at 7:00am and go to sleep at 10:00pm, you should eat at least 6 times during the day. This is what champions do.
POST WORKOUT: MOST IMPORTANT MEAL OF THE DAY
Your body is starving for muscle building nutrients and calories after a strenuous training session. Keep it growing by feeding it at the most important time of the day -- immediately after training -- 30 minutes post workout. 
DEVELOP FOOD PREPARATION STRATEGIES
Shop for the good stuff, buy in bulk, and cook big meals that will feed you for 2-3 days at a time. Store your meals in tupperware / ziplock bags and keep it accessible. Keep a record (diet record provided). Get yourself a good George Foreman Grill and shaker bottle. Your diet deserves as much attention as your training.
KEEP YOUR PLAN SIMPLE
Remember the first rules and apply them. Don't over-complicate the plan. Eat an abundance of real, whole foods, and eat them frequently. Take advantage of the post workout window after every training session and you're on the path that leads to a bigger, stronger, and faster body. 
CREDITS
Donnell Boucher, MS, CSCS, SCCC Director of S&C
The Citadel 
boucherd1@citadel.edu
​843-953-7838
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