Eating For Your Goals

I'm back again after a long weekend filled with homework, but I definitely wanted to make sure I addressed what I consider a very important topic regarding diet and exercise.  Now I may have touched on it once or twice (or about ten times...), but never have devoted an entire article to this simple little piece of wisdom.  And that special nugget of knowledge, my friends, is that even if you're training hard as heck to accomplish whatever goals you may have set in the gym, you're only concerning yourself with half of what you need.  That's right, if your diet doesn't compliment your goals, you may never reach your true potential under the bar, on the track, in the pool, or wherever else you want to make your mark on history.

Now sure, we all know to "eat healthy, whole foods."  But that's wayyyy too general to work sometimes.  I'm talking more specifically about eating a diet tailored EXACTLY to your sport or activity.  If you haven't done the research and adjusted your intake regarding both quantity, quality, and what exactly it comprises, then you aren't going to hit it perfectly day in and day out like you need to in order to become the best.  Let's delve into this a little further, and see exactly what I mean.

Before I go much farther, let me address one thing.  I mentioned eating was half of performing well.  Actually...it isn't.  You can eat crap, train as hard as physically possible, and still see results.  But will they be optimal results?  Will they come as quickly as physically possible?  Will you look and feel your best the most possible amount of days?  If you say yes, you're kidding yourself.  OF COURSE NOT.  Eating may not be everything, but it's a HUGE part of performing the way you want to perform.

Now each sport/activity/goal you have in mind has a specific diet type that works optimally for the desired results.  Here are a few examples of what you need to be eating based on what exactly you want to achieve:

Lose fat:  Clean foods, raw foods, whole foods, all in a caloric deficit will work very well.  To see optimal results, keep a lot of water in your diet, keep the sugar far away from your piehole, and make sure you're getting lean meats dense with protein, complex, slow digesting carbs full of fiber and whole wheat, and healthy fats like nuts and olive oil.  You MUST keep in a caloric deficit though, which will be a different value for everybody based on weight, age, metabolism, muscle density, and all sorts of other factors.  To lose large amounts of fat, ketogenic diets (very low carb) diets have been known to work well, and I have a whole article on those, so read up.

What doesn't work as well:  Junk foods, high in saturated fats, hydrogenated fats, and especially lots of sugar.  Sure, if you're in a caloric deficit at the end of the day, that's great, and you'll still lose weight, but I can almost guarantee it won't happen as quickly or efficiently as possible.  You're basically using up calories that instead could be replaced with lean meats to help maintain muscle mass and fiberous veggies that will keep you full.  If you eat like crap, you'll tend to look like...well...you know.  

Gain Mass:  Lots of food.  You need to be in a caloric excess at the end of the day, but try to keep an eye on the actual amount you go over your maintenece (the number of calories you require to maintain your weight).  Overshoot this number by too much, and you'll start putting on an excessive amount of fat.  And we all know the name of the game when gaining mass is trying to put on muscle with as little fat as possible.  To do this, like I'll always say, keep it clean, but calorie dense.  Red meats are great, as are scoops of peanut butter and sweet potatoes.  Gaining mass isn't about eating anything and everything in sight.  This is what's called a "dirty bulk," and almost always results in too much fat gain and very little actual muscle gain.  Train hard in the gym, do big, compound lifts, and don't skimp on the meals.

What doesn't work as well:  Obviously, eating under or at maintenance levels will make any gains in size impossible.  Yes, that's right, IMPOSSIBLE.  It goes against the laws of nature.  If you don't consume more energy than you use, your body won't have an excess to build things bigger and stronger.  So if you're trying to gain a six pack AND get bigger, you might as well forget about it.  Focus on the muscle, eat big and often, and worry about cutting up later.  Seriously, there isn't much more of a futile situation than trying to get big and eating too small.  Get it?

Gain Strength:  Here's the deal, if you're looking to gain strength, like gaining mass, you need food.  Sure, keeping it clean is always the goal.  Eat a boatload of protein, lots and lots of complex carbs, and as always, healthy fats like nuts and seeds.  Eat a LOT of them.  Your body needs every ounce of fuel to replenish itself for maximal loading as frequently as possible.  Here's the deal though.  Strength athletes, if truly specific to their sport, generally don't get all the power they need from healthy, clean foods.  Usually they'll throw in a few borderline foods, and many just go all out on the junk.  Sure, it's bad for you, but a burger, a piece of meat pizza, and a pile of fries really helps you push a LOT of extra weight up.  Believe me I know, some of my best squat sessions were after an accidental overload of food the night before.  All that caloric energy, while not optimal for lean looks and rippling abs, sure works great for strength.  Would I reccommend going for the junk?  HECK NO!  I believe there's always a clean alternative, and here it just lies in eating more food.  Drink milk, eat peanut butter, have a couple of sweet potatoes.  That'll give you the energy.  It may fill you up, but hey, your stomach could lose a bit of stretching. 

I will say this however.  If you're training for strength, you're not allowed to cry if you slip up and eat a burger and a few pieces of cake.  Remember, you don't train to be lean, you train to be strong.  If you go over caloric requirements, even by a lot, so what?  Use it to fuel your workout.  Eat as best you can.

What doesn't work as well:  Obviously, less food doesn't work.  Cutting carbs DOESN'T WORK.  Low calorie diets DON'T WORK.  Heck, I'll say in general that trying to put a cap on your calories DOESN'T WORK! If you want to be strong, eat when you're hungry, eat a LOT whenever you can, and make sure you're working hard enough to stay hungry frequently.  I will say that unlike mass gain, it IS possible to get stronger without excess calories, but it's definitely slow going for anyone other than a newbie.  High carb, high fat, high protein.  That's the name of the game for strength under the bar.  

Before you go thinking you can deadlift that, realize that those big plates are 100lbs a piece

Endurance:  Carbohydrates.  Need I say more?  If you're running miles upon miles a day, you need carbs, both simple and complex.  I'm not a runner, so I can't give you a specific diet that will make you as successful as possible.  But I will say that from the endurance athletes I've met, they're always shoveling in the pasta, fruit, and veggies.  Sure, they eat a lot of lean protein to help rebuild ripped up muscles (and pop a lot of joint supplements for those pounded ankles), but as far as I know the main focus is carbohydrates.  This goes for swimming, running, biking, hiking, or other sports/activities where you're active at medium-high intensity levels for extended periods of time.  Your body needs fuel, make sure it gets enough.  

What doesn't work as well:  Well honestly, I was going to say ketogenic diets.  However, I know that there are runners out there who follow ketogenic diets and are quite successful.  I believe these people have been on keto diets for quite some time though, and personally I don't believe it's the greatest idea to limit carb intake and expect to perform as well on extended runs, bike trips, etc.  Don't limit carbs, don't eat in a caloric deficit, and for obvious reasons DON'T DEHYDRATE YOURSELF.  Lots of water, LOTS AND LOTS!

Listen, once again, if you don't eat for your goals, you're probably not going to reach them.  I say probably because for some reason, certain people get lucky.  But those people are few and far between.  Not losing weight?  I'd look to your diet first.  Not improving on your lifts despite lifting heavy day in and day out?  You're probably not eating enough.  Trying to gain mass but the scale won't budge?  Heck...EAT MORE!  Can't seem to run a 5 minute mile?  Well, have a big plate of spaghetti the night before and see if you just can't break that barrier tomorrow.  It's simple stuff.  Sure, there can be lots wrong with a training program, but I'd really make sure your diet isn't off kilter first.  Have a good food base, and go from there.  After all, we are what we eat, and I'll take that saying a step further and say our accomplishments tend to reflect what we eat as well.

And then there's Chad Ochocinco who eats McDonalds every day and still seems to perform better than was thought to be physically possible.  *sigh*, it's people like him that take away credibility for the healthy stuff.  Oh well.  There's only one of him, and there's many more people like you and me....the normal people.  Just don't follow his example, OK?  Please?

He eats McDonalds EVERY DAY!?!  As Chad would say..."Child Please.."

Eat to be strong, to be fast, and to win.  Good Luck!

Pure Pro 50 *Review*

I'm coming to you today with another rave review, this time regarding a pre-packaged protein shake that really impressed me.  This weekend I spent two days in the gym with my coach, working high volume days with pretty heavy loads.  I'd say I worked out for a total of 6-8 hours over those three sessions, and boy was my entire body feeling it after just the first one.  I was spending the night in the gym, and was going to be completely on my own for breakfast.  I knew I needed something protein packed as soon as I woke up to feed my muscles quickly after the crazy double session the previous day, and therefore that night I ran out to the local Rite-Aid and picked out the first protein shake I saw on the shelf.  After taking a quick glance at the nutritional label, I knew I'd come upon something very special.  This product not only has great macros, but tastes fantastic and works like a charm.  Its name?  Pure Pro 50 by ABB.

That next morning, as soon as I woke up, a sore and tired mess, I immediately cracked open this shake and prepared to chug it down (just in case it didn't taste so hot, as some canned shakes can be disgusting.)  But as soon as the first drop glanced across my tongue, I immediately threw all intentions of chugging it out the window, and instead savored this liquid goodness as well as I could.  The shake was thick, creamy, and extremely chocolatey (as it should've been, being the milk chocolate flavor).  I could definitely taste the thick milk used in the ingredients, which was an extremely refreshing change of pace from all the watery protein shakes I've had in the past.  Unfortunately the stuff was gone before I would've liked it to be, but throughout that day I noticed a resurgence of power through all my snatches, clean and jerks, and even my extremely high volume squats at the end of the workout, where I hit 105kg for four triples AFTER a total of 40 reps of varying lighter weights.  Thank goodness for that morning protein fix.

But what exactly had I just consumed?  More specifically, what's in Pure Pro 50 that makes it such an optimal shake for strength athletes?  Well, before I get going on why I love the nutritional breakdown of this shake, let me show you the nutritional label:

12/14.5 Fl. Oz. Bottles Milk Chocolate Serving Size1Bottle(14.5fl oz) Servings Per Container12 Amount Per Serving Calories 250 Calories From Fat 20 % Daily Value* Total Fat 2g 3% Saturated Fat 1g 5% Trans Fat 0g Cholesterol 40mg 13 Sodium 90mg 4 Potassium 490mg 14 Total Carbohydrate 9g 3 Dietary Fiber 3g 12% Sugars 3g Protein 50g Vitamin A 0% Calcium 100% Vitamin C 0% Iron 8% * Percent Daily Values are based on a 2,000 calorie diet

Ingredients Water, Protein Blend (Milk Protein Concentrate, Whey Protein Concentrate), Cocoa (Processed With Alkali), Natural And Artificial Flavors, Cellulose Gel, Sucralose, Cellulose Gum, Acesulfame Potassium, Carrageenan. Allergen Information: Contains Milk Ingredients.

First and foremost, this stuff is PACKED with protein at a whopping 50 grams!  If that doesn't help those tired muscles recover, I don't know WHAT will.  And what I really like about this product is that it gets those proteins from various sources, including a quick digesting whey concentrate and a more slowly digesting milk protein concentrate.  This means that Pure Pro 50 will feed muscles both IMMEDIATELY and over an extended period of time, giving you a more complete recovery.

Second, this stuff is very low in both sugar and total carbohydrates!  I prefer low sugar protein sources, because once you start adding a ton of sugar you start to lose a lot of the support for lean muscle mass, and instead start coaxing your body to start storing some of those simple carbs as fat.  Now I know a lot of people out there say that you need fast acting carbs after a workout in order to force more protein into your muscles, but there have been multiple studies done refuting that claim.  Many EXTREMELY successful athletes don't supplement simple carbs after a workout, and if they do consume carbohydrates, they're usually a more complex carb like waxy maize, oats, or even vegetables (like sweet potatoes!)  You don't need sugar, and I'd much rather live without it.  The low total carbs in this product also promote its usage on low carb diets, and make it a much more versatile option for most people.

And on the subject of carbohydrates, Pure Pro 50 has 3 g of fiber!  That's AWESOME!  The more fiber you can get in your diet, the better.  Fiber helps digestion, allows your body to more effectively use the food it's been given, and helps to keep you lean.  Sweet!

Pure Pro 50 is also very low in sodium, and high in potassium, which is just what you want following a workout.  After working hard, your electrolytes have been severely depleted, and you need a decent dose of potassium to ensure your body can rehydrate effectively.  The fact that Pure Pro 50 takes this into account impresses me greatly.

And finally, Pure Pro 50 is very low in fat, with only 2 total grams, only 1 of which is saturated.  This is a perfect compliment to the average American's diet which is absolutely loaded with saturated fat.  Cut that crap out little by little, and I guarantee you'll like the results.

Now in terms of price, I have to say that these shakes become more fiscally feasible when consumed every now and then as a supplement to your normal protein powder.  They're relatively cheap on their own, but don't really become practical when bought in a 12 pack (like they're commonly sold in.)  It's between 40-50 bux for a 12 pack of Pure Pro 50, where as 4lbs of whey protein powder, which is about 50 servings, is around the same price.  12 vs. 50...hmmmm...I wonder which one I'd choose.

All in all though, Pure Pro 50 is a GREAT alternative to nasty canned shakes that are packed with sugar and lacking on the protein.  It's made with quality ingredients, has a great nutritional profile, is loaded with muscle building protein, and tastes absolutely DELICIOUS.  I would definitely recommend trying the milk chocolate flavor, boy was it yummy.  Who knows, you might get hooked on the stuff.  Thanks Pure Pro 50 for helping me recover from some of the craziest workout sessions of my life.

The Banana: A Fruit For The Gym

When it comes to lifting, running, jumping, swimming, climbing, biking, or any other gym/workout related activity, all carbs are NOT created equal.  It's common knowledge that our body needs carbs to fuel it during intense activity, and carbs to refuel it after that intense activity has been completed.  Your body is like a high performance engine, which runs on carbohydrates.  Without that fuel, you're not going to get very far.  And with low quality fuel, you may be able to function, but just barely.  You'll end up misfiring and running rough more than making all the power you could, if you want to continue with the engine analogy.  There are many great sources of carbohydrates out there, most of which are natural and delicious.  You might think of oats, whole wheat bread, vegetables, or brown rice, just to name a few.  But all these are complex carbs, and while they'll fuel your body extremely efficiently in the long run, sometimes you need a faster digesting carbohydrate to really give you that kick in the seat of your pants.  I'm talking about sugar.  That's right, that dangerous thing that so many fitness enthusiasts avoid like the plague.  I'm here to tell you that not all sugar is bad, especially right before and right after your workout.  And where's a great source of healthy, natural sugar?  Why...fruit, of course!

But guess what, when it comes to working out, not all fruits are created equal, either.  Most fruits are comprised mainly of the sugar called fructose, which isn't bad for you, but isn't optimal for muscle glycogen fueling/replenishment.  In fact, fructose can only be used toward refueling liver glycogen, not muscle glycogen.  There are, however, a few fruits that are higher in glucose rather than fructose.  Glucose can easily be used by the body to refill muscle glycogen stores, so these fruits would be a much better choice pre and post workout.  And what's the most optimal choice as far as fruits go?  Why, it's America's favorite fruit, the banana!

I personally love bananas.  I recently added one per meal into my diet, just to increase carbohydrate intake.  They're delicious, nutritious, and do wonders for your body.  As mentioned above, a banana pre-workout can really give you an added energy boost as all the simple sugars are converted into immediate muscle energy, and post workout a banana is an excellent way to refill muscle glycogen.  The glucose in bananas both spikes your blood insulin to encourage muscles to "suck up" all the nutrients you're giving them, and replenishes muscle glycogen levels at the same time so you'll be ready and willing to hit the weights even harder tomorrow.  A good insulin spike after a workout is exactly what you want, which is why a banana paired with a whey protein shake is an excellent way to ensure proper recovery after a hard workout session.

And if you're already a fruit lover, and perhaps been curious as to their effects on your workout and recovery, but didn't really know which kind to pick, just know that a banana is probably your best bet if you want great results!

But good, natural glucose isn't the only thing bananas have going for them, oh no.  In fact, they're absolutely loaded with all sorts of other nutrients that will do you a world of good:

-Bananas contain a decent amount of your daily vitamin C intake, about 11%.


-They also have a large amount of dietary fiber, about 3.5 grams for one large banana


-Bananas have no fat or cholesterol, and therefore are an extremely healthy snack choice, especially if you're looking for a little energy boost.


-Bananas are rich with potassium (16% of daily intake), which is the forgotten electrolyte.  A balance of sodium and potassium can help your body remain adequately hydrated and energized, as well as ensure proper neural function (clear thinking.)  Many people consume an excess of sodium, but not nearly enough potassium.  Cut out the table salt, add a banana, and see how good you feel!  

Potassium replenishment is also extremely important after a workout, as you've usually drained a good amount of electrolytes from your body.


Here are the nutritional facts for a large banana:

Nutrition Facts
Calories 121	(506 kJ)
% Daily Value 1
Total Fat	0.4g	< 1%
Sat. Fat	0.2g	< 1%
Cholesterol	0mg	0%
Sodium	1mg	< 1%
Total Carbs.	31g	10%
Dietary Fiber	3.5g	14%
Sugars	16.6g
Protein	1.5g
Calcium	6.8mg
Potassium	486.9mg

There it is, a little overview of my favorite workout fruit.  If your workout diet is lacking, add one or two bananas, as I did.  I can bet you'll see a huge improvement in your strength, stamina, and recovery.  Plus, they taste amazing, why wouldn't you want to have one?  And if you were merely confused on which fruit to choose for your workout goals, you can now feel secure in the fact that a banana will always be a better choice than an apple, a pear, an orange, etc, just because of its glucose-fructose ratio.  Cool stuff, right?

Keep on eating that magic yellow powerhouse!  GOOD LUCK!