- Health Mindset
- Eat Clean
Monday, June 13, 2016
Wolfe Workout Planner Nutrition Plan
Wolfe Workout Planner Nutritional Plan
Here in Texas, the majority of the population drives large pickup trucks that require diesel fuel. At times everyone makes mistakes and putting gas into a diesel engine is a big one. This can ruin the engine and require replacing the truck. This little mistake can cost thousands of dollars in repairs. We want to have this same mindset whenever we are fueling our body with food.1 We want to think of food as fuel that will help us improve our energy, endurance, strength, recovery, and body composition.2 This will help us reach our full potential in functional ability and body physique.
There are a couple of simple nutritional steps that will help us reach our full potential. The steps are listed below.2
The best way to prepare yourself for this healthy eating journey is to remove all foods that will not fuel your body in an effective way. This will take away temptations, making your health choices simple. You also want to make sure to create and establish routines such as eating every three hours and keeping it in perspective by watching the portion sizes that you are eating. Your mindset is the first part to fueling for optimal performance.
Next you want to focus on eating clean. This means that you will have to make nutritional choices that will fuel your body, build your muscle, prevent injuries, and protect you body as a whole.2 The fuel will consist of healthy grains such as oatmeal, brown rice, and quinoa, which should be eaten in portions the size of your first. The building foods are our lean meats such as chicken and tuna, but not forgetting dairy such as low fat yogurt and eggs. These sources should be eaten in portions the size of the palm of your hand.2 To prevent injuries, you want to eat foods such as berries, spinach, and red bell peppers because they provide essential vitamins and minerals that can be sparing in a regular diet. This source can be eaten in larger portions such as two fist sizes.2 Finally, eating avocados, nuts, and olive oils will help protect you from injuries. Foods such as nuts can be consumed at about one handful per serving and oils should measure about the size of your thumb for all your cooking needs.2 As stated earlier, you want to make sure to eat often. Every 3 hours, try to get at least 4-6 small portion meals a day. It is also important to eat early, starting with breakfast within one hour of waking.1
Lastly, you must make sure to hydrate. Avoid sugary soda drinks and fruit juices. These will just slow down your performance progress. You want to hydrate with half of your bodyweight in ounces of water per day. So if you weigh 180 pounds you want to drink at least 90 ounces of water everyday.2 This includes drinking 20 ounces of water 1-2 hours before exercise, 10 ounces every 15 minutes during exercise, and 20 ounces for every pound lost during exercise (you can assume around 50 ounces).2 This may seem like lots of water, but remember that you can hydrate with food too, such as healthy fruits and vegetables.
These steps may be simple but that does not mean that they are easy to complete. It will take discipline and determination to stay dedicated to your diet to see the full benefits of this annual workout planner. So always remember that you want your body to operate like a Ferrari with supreme gas in the tank, not an old diesel truck with unleaded gas breaking it down.
1Clark, M., Lucett, S., & Sutton, B. (2014). NASM Essentials of Personal Fitness Training.
Burlington, MA: Jones and Bartlett Learning.
2Verstegen, M., & William, P. (2006). Core Performance Essentials. New York, NY: