Category Archives: Nutrition

Follow this to gain sucesful weighs to help your body

What to eat when trainning…..One athletes daily record

The below email came through to me from a friend down south.  He has a graduating student that has qualified for into Regionals for the 2013 CrossFit Games.  Below he discusses his nutrtional needs and meal plan.  Note he is utilizing every calorie he puts into his body for trainning.  Portions should be adjusted to the individual needs but this can give you an active idea of the needs of a fit athlete.

On a typical training day I train twice a day 9-11am and for my pm session I train 3-4:30 usually. Before my morning session I eat a banana and a few table spoons of almond butter about 30-45 min prior to my morning session. After my morning session I always have a post workout shake Recoverite by Hammer Nutrition 4 scoops contain about 340 cals, 62 grams of carbs, 20 grams of protein, 6 grams of sugar and other stuff like glutamine. The high amount of carbs are important for someone like me training twice a day. I then eat a real meal at about 12 noon, almost every day it is 4 eggs, 4-5 pieces of bacon and 1-1/2 regular potatoes. This usually carries me through my second workout. After my second workout I’ll have another post workout shake. Then if I get hungry before dinner I’ll snack on fruit and almond butter. Dinner is usually some type of meat beef, pork or chicken, with some type of vegetable broccoli, asparagus or brussels sprouts, my fat source for dinner is usually guacamole and for added carbs I’ll have some rice or potatoes regular or sweet potatoes. I visit chipotle a lot for dinner meals, burrito bowl with extra rice and veggies and corn tortillas on the side.

I try to stay away from gluten, but I do eat regular ice cream 1-2 times a week and subway maybe once a week.

-I try to keep competition food as normal as possible.

For example day 1 of regionals the morning workout is going to be around 10 or 11 so I’ll have my banana and almond butter prior to my morning workout with the same post workout shake and meal afterwards. Then after my pm competition workout I’ll have a shake and big meal for dinner, lots of cals and carbs. Day 2 of regionals is going to be slightly different the first workout is not going to be till 2pm so I’ll have my banana and almond butter in the morning with a big meal an hour or so later to hold me over till after the first workout. The next workout is 2 hours after so I won’t be eating a real meal after my first workout, I will have instead an extra big post workout shake, I’ll go with 5-6 scoops instead of 4 and maybe a banana and almond butter. Then a shake post workout then big meal for dinner. Day 3 of regionals will be the same as day 1

Grass-Fed Meat in Northern CA

Massa Natural Meats: grass-fed beef and grass-fed lamb grown in the valley and foothills of Northern California.  For over forty years, the Massa Family has been actively involved in the beef industry, beginning with a small herd of registered Angus cattle in the 70’s.
After searching for a healthier alternative for their own family’s diet, Duane and Wendy Massa realized there was a real need in the market for naturally-raised meats, so Massa Natural Meats was born!
We are proud to offer fresh, all natural grass-fed beef and grass-fed lamb directly to the consumer. Plans are underway to add heritage -bred pasture-raised pork, chickens and heritage turkeys too.

Paleo Pancakes


New Wagon Wheels Pancakes

2 sweet potatoes (yields about 4 cups)
4 whole eggs
1 cup coconut milk
2 scoops of Vanilla Whey Protein
4 tablespoons butter, melted
3 tablespoons almond butter
2 teaspoons baking soda
2 teaspoons baking powder
1 tablespoon cinnamon
1/2 teaspoon salt

Peel and cut the potatoes into small pieces. Boil them until you can easily stick a knife in them. Put the potatoes in the blender with the eggs, whey protein, melted butter, cinnamon, salt, baking soda, baking powder, almond butter. Start adding the coconut milk to reduce the consistency and blending it.


Heat the griddle, slick it with butter and cook till brown on either side. Remember these are more delicate than the pancakes my mom made. Too hot a griddle and they will burn and not cook through the middle. I would say try them on a lower head setting since, I messed up the first few batches on Sunday and decided I need reinforcements. So, I contacted Paleo Comfort Food rockstars for their help and they delivered.

Basic Guidlines to Athletic Nutrition


CrossFit Del Campo



Performance nutrition is critical for success on the field and long-term health. Making progress on the field and in the weight room starts with proper nutrition. The key to gaining muscle, increasing strength, and overall health comes from paying attention to what you put in your body. Don’t power down junk food to gain size, because the size you will gain isn’t good weight. It is fat; it’s useless, and it will slow you down on the field while decreasing performance and overall health. Although size and strength are vital, better body composition means a more powerful athlete. Recovery and muscle gains cannot happen with poor nutrition.

The eating habits we establish remain with us throughout life. It is very hard to eat one way while playing sports and expect to change our diet after a sports career is over. Good eating habits are formed while the discipline of training hard develops as well.

The goal is to consume at least 1 gram of protein per lb. of body weight. The way to maximize muscle growth is to provide the body with adequate protein for growth and recovery, hormonal control for better body composition…and improved growth and recovery!

For most high school athletes there is no calorie restriction. 4 to 6 meals per day is the goal. Post workout or practice meals should contain proteins and carbohydrates. Whole milk and whey protein are ideal and a non-insulin mediated glucose transport takes place. So take advantage of growth and recovery potential post-workout by making sure to eat a protein and carbohydrate meal within 1 hour of working out.



One gallon of whole Milk contains 2400 calories. This is an excellent source of proteins, carbohydrates and fat. Dense calorie sources are a must, like whole milk and meats. Whole milk serves a few different functions. It is a complete meal and is an excellent post-workout drink for recovery and muscle building. It contains protein, fat, vitamins D and K, all necessary for performance and strength gains. It is an inexpensive form of supplementation. Whole milk is full of muscle building properties, and is ideal for trying to build mass. On top of all the good properties, milk is affordable, easy to find, and requires no preparation, so that it can be consumed immediately.

Whey Protein acts similar to milk. It is a fast acting protein and a good supplement when trying to achieve 1 gram of protein per lb. of bodyweight. If you are lactose intolerant (actually a quite rare condition), whey protein is an ideal choice. Many forms of whey protein are lactose-free and therefore will not cause problems for those that cannot drink whole milk. Whey Protein is a by-product of cheese manufactured from cow’s milk. It has the highest biological value of any protein, meaning that it passes through the stomach quickly and is rapidly absorbed by the intestines.  For years it has been the staple of many athletes/bodybuilders’ supplement program. Athletes should have parent(s) approval to use whey protein.



Parents tend to get overwhelmed when the words diet, whey protein, or muscle mass get used. If you are one of those parents, here is a simple general guideline that will definitely help when thinking about a healthy way to feed your athlete. “Eating anything that runs, jumps, fly’s or swims, fruits & vegetables, nuts and seeds, and diary will maximize our overall health”.



Lean Meats: Steak, Ground Beef, Chicken, Pork, Turkey, Etc…

Fish: Tuna, Halibut, Salmon, Cod, Trout, Crab, Etc…

Fruits and Vegetables

Nuts and Seeds- almonds, walnuts, macadamia, pecans

Oils: Extra Virgin Olive Oil, Coconut Oil, Fish Oils(omega 3’s)

Nut Butters: Almond Butter, Peanut Butter

Dairy Foods; whole milk and cheese, yogurt, butter

For more info please check the following:

Recommended web sites-           Recipe and meal ideas-                 Books-                       The Paleo Solution by Robb Wolf                                                                                      The Paleo Diet for Athletes by

                                                                                                                                Loren Cordain