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Fall Nutrition Effort – Phase 2

12
Nov

Fall Nutrition Effort – Phase 2

This phase will address the elimination of processed and inflammatory foods to include alcohol and added sugar. Athletes will also learn how to eat protein to fuel lean body mass.

Points

+ 4 for 800g
+ 2 for a workout
+ 4 for meeting daily protein requirement
+ 4 for consuming real whole foods only (no processed foods)

– (minus) 14 points for alcohol consumption (one allowance per week). Alcohol allowances may be batched. In other words, you have 4 days of drinking during the month and you can allot it however you want throughout the month.

Protein Requirement

Eat a palm-sized serving of animal protein four times per day – to include meat, eggs, fish, and dairy. For most, this will mean a palm-sized serving of protein during each meal and one snack. If you eat just 3 meals per day, consume 2 palm-sized servings at one of your meals.

In general, aim to consume lean proteins, without the skin.

Sample Proteins (not an exhaustive list!):
Chicken
Turkey
Beef (sirloin or other lean cuts)
Ground Beef/Turkey/Bison etc. (>90%)
Pork Chops/Pork Tenderloin
Deli Ham/Turkey
Tuna
Scallops
Shrimp
Crab
Mahi Mahi
Tilapia
Other Whitefish (Cod, flounder, halibut, pollock, orange roughy)
Trout
Bison
Venison/Elk
Egg whites
Greek Yogurt
Cottage Cheese
Protein Powder

High Protein with Moderate to High Fat
We don’t recommend you eliminate these, but we also don’t recommend they represent all of your protein sources.

Whole Eggs
Ribeye Steak
Strip Steak
<90% Ground Beef, Turkey, Bison etc.
Pork (Other than listed above)
Salmon
Whole Milk
Whole Milk Yogurt/Cottage Cheese
Bacon
Sausage/Pepperoni
Cheese

No Processed Foods

While there are always exceptions, in general, processed foods:

  • Have an ingredient list that’s hard to read. If you can’t pronounce, spell, or understand ingredients on the label, it probably isn’t food.
  • Contain added real or fake sugar
  • Must be made, cooked, or baked WITH other ingredients to make them palatable or edible – would you eat a tablespoon of boiled white flour? Nope. Would you eat a tablespoon of boiled oats. Yes.
  • Often live on the inside aisles of the grocery store. Stick to the perimeter!
  • Are not perishable – they will keep forever!
  • Come in a box with labels convincing you how nutritious they are.

Examples of Processed Foods:

Bread
Pasta
Cereal
Cakes
Cookies
Bars (including protein bars)
Chips
Crackers
Pre-made sauces/dressings – think added sugar!
Ice Cream
Fried foods
Most Condiments (ketchup, mayo, mustards, etc.)
Food containing preservatives 
Processed Oils (hydrogenated/partially hydrogenated )

This list could go on and on, but you get the idea… If you have to ask yourself “Is this considered a processed food?”, the answer is likely YES.