High Performance Nutrition

High Performance Nutrition

What foods to eat?

Nature grown whole foods (foods grown in the ground or on trees)
Organic products (meat and vegetables where possible) • Unprocessed and as natural as possible
Protein and vegetables at ALL MEALS
2-4 servings of fruit per day
Drink plenty of water, especially on training days to optimise performance and hydration
Don’t fear carbs! Eat enough to fuel workouts and recover from training
A balanced way of eating is key for optimal performance, longevity, health and wellness and vitality

Optimal foods for sustainable health

Protein	Fats	Carbs
Free range eggs	Fish oil	Any fruits
Free range poultry	Olive oil	Any vegetables
Wild caught fish	Coconut oil	Rice
Wild game meat	Nuts – small palm size	Red potatoes
Grass fed beef	Avocado	Sweet potatoes
Organic dairy products (from goat or sheep)		Oats
		Quinoa

Only sometimes in small amounts (LIMIT)

Optional supplements

Protein – Whey Protein Isolate
Nutrient greens daily supplement
Omega 3s
Multi-vitamin
Non-dairy protein powder or grass fed protein powder • BCAA – morning training on an empty stomach • Rhodiola – for stress and adrenal support • Magnesium – before bed
Creatine – anytime of day