nutritional strategies for ultimate physical...

Nutritional Strategiesfor Ultimate Physical

Performance

By Joey Hayes

2 | Recovery Secrets for Elite Performance © Joey Hayes 2010

Contact Details

In Joe We Trust Strength and Conditioning

[email protected]

WARNING

Please note information contained in this manual is the author’s opinion and is no substitute for professional medical advice. Please consult a doctor or registered health professional before implementing any of the above techniques or guidelines. The author takes no responsibility for the incorrect technique or dietary modifications as a result of unsupervised performance of methods outlined in the manual.

A NOTE FOR COPYCATS AND PLAGIARISTS

This manual is the authors’ original work.

No part of this manual can be reproduced without the author’s written consent and permission.

If you steal or plagiarize the manual, I will sue your arse and have one of the bouncers I train personally pay you a visit and teach you a lesson in head punches!

Enjoy and may you achieve your lofty dreams and goals you have set for yourself!

Joey Hayes would like to thank Dean Robinson, Dan Baker,

Joel Marion, Eric Cressey, Chris Mohr, Joe Defranco, Zach Evan Esch, John

Berardi, Charles Poliquin, Paul Chek and Alwyn Cosgrove for their assistance

and knowledge contained in and compiling the Performance Manual.

Recovery Secrets for Elite Performance © Joey Hayes 2010 | 3

Contents

Introduction 5

Chapter 1- Eat Like a Caveman 6

Chapter 2- Eight Simple Rules to Peak Athletic Performance and Dietary Success 7

Chapter 3- The Macronutrient Breakdown 14

Chapter 4- Competition and Workout Nutrition 22

Chapter 5- Hydration 26

Chapter 6- Supplementation 30

Chapter 7- Nutrition for Injury Prevention and Rehabilitation 35

Chapter 8- Goal Setting, Measurement and Evaluation 36

Conclusion 42

About the Author 43


Introduction

I can hear you thinking great...just what we need another resource on nutrition...heck there’s literally hundreds of thousands of books on the subject....trust me, I should know....I have read almost all of them.......yet despite this fact, it doesn’t appear to be making a difference at all.

The athletes I see are woefully undernourished and it is severely affecting their health and ultimately their performance. The so called elite junior athletes I see are either skinny, weak or fat!

After viewing hundreds of athletes diets and food logs (a record of their food intake), something had to be done! And if the average athletes’ diet was anything to go by, it would be an area I could make rapid performance improvements without even modifying the athletes training programs.

However at the time, I couldn’t find any resources that would provide the athletes nutrition information in a user friendly manner (Although I did manage to compile more than 10,000 pages of nutrition information).

I didn’t even understand half of the words and terminology contained in the nutrition resources. How could an athlete without 2 university degrees decipher the information I couldn’t?

So this manual had to be written.

Rather than bore you with the science and complex language that is often used by so called experts to make you feel inferior, I have summarized literally 100’s of books and resources to be able to provide you with user friendly information that when applied produces amazing results!

I think you will be genuinely surprised with the simplicity of the information contained in the manual.

Chapter 1 goes back to fundamental basics and instinctual nutrition that has served us well and allowed us to evolve for the previous 2 million years!

So what changed?

With the commercialization of food, marketing claims, government intervention and hype around our food choices, the truth has become distorted.

This resource cuts through the rubbish and provides you with real world practical information, free from cultural, political or commercial bias.

Enjoy and reap the benefits of improved health, physical performance and body composition.



Chapter 1Eat Like a Caveman

The simplest and most effective way to get lean, muscular and healthy is to follow a Paleolithic Caveman Diet. This is eating the foods that a caveman would have had access to, such as animal proteins, vegetables and fruits. Research into the diet of ancient hunter-gatherers demonstrates the current twenty-first-century diet of cereals and processed foods is not what humans evolved to eat. In a nutshell, we were hunter-gatherers for two million years, while agriculture has been around for only 10,000 years.

Expert nutritionist and author Robert Crayhon has identified two basic groups of carbohydrates: paleocarbs and neocarbs.

• Paleocarbsaremadeupofvegetables,fruitsandsometubers.

• Neocarbs(carbohydratesintroducedwithinthelast10,000yearsorless)includegrains legumes, wheat and flour based products, which were non-existent for most of human history.

The number one researcher on the Paleolithic diet is Professor Loren Cordain of Colorado State University. He has proven that once humans began domesticating crops, levels of vitamins, minerals and amino acids declined in the human body, leading to poor general health and a drop in average human height of four to six inches. Dr. Cordains’ research has verified that the change to an agricultural diet has led to the following conditions:

• anincreasedincidenceofinfectiousdiseases

• anincreaseinirondeficiencyanemia

• anincreasedincidenceofbonemineraldisorders

• anincreaseinthenumberofdentalcavities

• anincreaseininfantmortality

• areductioninhumanlifespan

The data by researchers of the Paleolithic diet does not support the traditional food pyramid endorsed by the government and most dietitians, nor does it support the “natural diets” advocated by vegetarians. Consultation with various nutritionists and elite coaches has concluded that the majority of the population does not tolerate carbohydrates or processed grains too well and would most likely be intolerant to gluten.

The simple quote I tell my athletes regarding the Caveman diet is: “If it does not fly, swim, or run-don’t eat it! They are only allowed to eat only foods that fit into this guideline. The only exception is supplemental oils, which should be added to every meal.

If you have any doubts about putting a carb in your mouth, ask yourself this question: Would a caveman have had access to this carb? If the answer is no, don’t eat it!


Chapter 2Eight Simple Rules to Peak Athletic Performance and Dietary Success

For years, I experimented with providing athletes detailed meal plans and working out the calorie needs of each individual athlete based on their goals.

This provided 3 major problems for myself and the athlete:

1. Extremely time intensive for me to write out, plan and prepare.

2. Extremely structured-does not cater to individual athlete nutritional tastes and labour intensive for the athlete to prepare and weigh all the food to ensure exact quantities of ingredients.

3. Limited athlete success rate; an average of 25% would achieve their nutritional goals.

There had to be a better way!

The 8 Rules was the solution and eradicated the major problems of the individualized nutrition approach that I had been undertaking.

1. It was simple, easy to implement, no guess work involved, not time consuming.

2. Based on scientific nutritional principles.

3. The athletes were successful in achieving their nutritional goals (90% success rate).

So how does it work?

Put simply, the athlete follows the 8 Rules for nutritional success and eats accordingly.

No meal plans, no calorie counting, just simple generic rules that can be applied across all populations for fat loss, muscle gain, improved health and performance!!!!


The 8 Rules

Rule 1: Eat breakfast upon rising.

Rule 2: Eat every 2-3 hours.

Rule 3: Eat complete, lean protein with each feeding opportunity.

Rule 4: Eat vegetables with each feeding opportunity.

Rule 5: Eat veggies/fruits with any meal. Eat “other carbs” only after exercise.

Rule 6: Eat healthy fats daily.

Rule 7: Don’t drink beverages (soft drinks, fruit juices, beer etc.) with more than 0 calories (Except protein shakes after training). Green Tea and/or water are acceptable.

Rule 8: Eat whole foods whenever possible (nothing in a box or with wrapping).

8 Rules Cheat Sheet

Answer Each Question according to the 8 Rules

1. When did you last eat? If it’s been longer than 2 -4 hours, it’s time to eat.

2. Where is the complete protein? Are you about to eat at least 1 serving of complete protein? If not, find some protein. (20-30g for women and 40-60g for men)

3. Where are the veggies? Are you about to eat at least 2-3 servings of veggies? Prepare them anyway you like but eat them with every feeding opportunity. (one serving about ½ cup of veggies)

4. Where are the carbs? If you have got fat to lose but haven’t just worked out, put down the pasta, bread, rice and other starchy carbs in favour of a double serving of fruits and veggies – even at restaurants. If you have just worked out, a mix of carb sources is fine.

5. Where are your fats coming from? Today you need some fat from animal foods, from olive oil, from mixed nuts and from flaxseeds/flaxseed oil. Spread them throughout the day but make sure to add them in.

6. Did you take fish oil yet? Make sure you don’t miss taking a capsule or two with each feeding opportunity.

7. Are you drinking water or Green Tea? Avoid the calorie-containing drinks, send back the soft drink, beer, fruit juice and anything else with more than 0 calories.

8. Are you breaking the 10 % Rule? Are you breaking any of the rules above? If so count this feeding opportunity as a part of your 10%, log it & get back on track with your very next meal.


Sample Dietary Guideline Analysis

From the information outlined above, you can now analyze your diet and compare it to the 8 rules.


Meal Foods Habitually Eaten 8 Rules Compatibility?Breakfast Bowl of Cereal (with milk)

Orange JuiceCoffee, cream and sugar

Very Low 8 Rules Compatibility. WHY? - Too Low in protein - No Vegetables - Other carbs ingested without prior workout - No good fats added - No fish Oil - 2 Calorie Containing Drinks

Snack Croissant with Cream cheeseCoffee, cream and sugar

Very Low 8 Rules Compatibility. WHY? - Too Low in protein - No Vegetables - Other carbs ingested without prior workout - No good fats added - No fish Oil - 1 Calorie Containing Drinks

Lunch Sandwich with 2 slices of wheat bread Tuna saladCup of SoupDiet Coke

Moderate/Poor 8 Rules Compatibility. WHY? - Vegetable intake too low - Other carbs ingested without prior workout - No good fats added - No fish Oil

Snack Handful of lolliesCan of Coke

Very Low 8 Rules Compatibility. WHY? - Too Low in protein - No Vegetables - Other carbs ingested without prior workout - No fish Oil - 1 Calorie Containing Drinks

ExerciseDinner Steak

Mashed potatoesAsparagusGlass of Wine

Good 8 Rules Compatibility. Yet … - No Good Fats Added - No fish Oil - 1 Calorie Containing Drinks

Snack Small bowl of Ice-creamHot Tea

Very Low 8 Rules Compatibility. WHY? - Too Low in protein - No Vegetables - Other carbs ingested without prior workout - No Good Fats Added - No fish Oil


As can be seen by the meal plan from the above the menu for typical breakfast, lunch, dinner and snack staples – DO NOT MEET the criteria set out in the 8 rules. It’s important to recognize that because you’ve been conditioned your entire life to have cereal in the morning and a sandwich for lunch doesn’t make these the right choices to optimize your health, body composition and performance. Have a look around – a lot of people are eating this way and obesity and diet related disease is at an all time high.

Now instead of telling you what’s wrong with each of the meals above, let’s discuss some alternative meals that conform to the 8 Rules.

Meal Foods Habitually Eaten Alternative Meal Based on 8 RulesBreakfast Bowl of Cereal (with milk)

Orange JuiceCoffee, cream and sugar

1 Omega 3 egg Omelet with ½ slice cheese, capsicum, onions, tomatoes, avocado1 fruit (apple, orange, banana, etc)Green Tea and Fish Oil Tablet

Snack Croissant with Cream cheeseCoffee, cream and sugar

Berry Super Shake

Lunch Sandwich with 2 slices of wheat breadTuna saladCup of SoupDiet Coke

Teriyaki Lettuce WrapsFruit SaladGreen Tea & Fish Oil Tablets

Snack Handful LolliesCoke

Carrots, celery, hummus dip1 mixed nut bar

Exercise – ingest recovery drinkDinner Steak

Mashed potatoesAsparagusGlass of Wine

Lean red meat, mashed garlic cauliflower, large spinach salad with olive oil dressingGlass of water with lemon

Snack Small bowl of Ice-creamHot Tea

Apricot Yoghurt ShakeFish Oil Capsules


The Food Exchange Test: Do You Know The Rules?

Once athletes become familiar with the 8 Rules and think they “get it”, I have them record their food log for a week. I then have them assess and critique their diets against the 8 Rules and see if they pass the test.

1. First write down the meals, snacks and fluids you consumed during one of the last two days. 2. Next, look at each meal and snack and ask yourself the questions from the 8 Rules Cheat Sheet above. 3. For each meal and snack that doesn’t conform to the 8 rules, replace it with food choices that are compatible with the 8 rules. 4. Now get out there and improve it.

Your Goal:

Meal Your Meals 8 Rules Compatible (Yes/No)

Alternative Meals Basedon 8 Rules

Breakfast

Snack

Lunch

Snack

Dinner

Snack

Other


Meal Compliancy Grid

To use the meal compliancy grid the athlete simply marks a circle around the X every time they consume a meal that complies with the eight rules.

At the end of the week, we total up the number of X’s without a circle to ascertain the athletes’ compliance. The athlete is expected to consume 7 meals per day including the workout shake (1 meal), for 7 days per week totaling 49 meals per week. We expect our athletes to have a compliancy of at least 90% in order to achieve their nutritional goals. This would equate to 44 meals per week that comply with the rules. Once the athlete adheres to the diet with a minimum 90% compliance for 12 weeks, the coach and athlete can then individualize the diet by the specific calorie needs and macronutrient breakdown based upon body type, activity levels and goals.

Week #____ Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 Meal 6 Meal 7

Day 1: Training Day X X X X X X X

Day 2: Non-Training Day X X X X X X X







Chapter 3The Macronutrient Breakdown

Before you can understand the eight rules you must know what constitutes protein, carbohydrate and fats or else the eight rules have no meaning.

The following tables illustrate the type of food, the timing of food (when to eat it) and examples of what foods fit into that category.

The use of the tables allows the athlete to choose a variety of foods that comply with the eight rules, that way there is no confusion as to what and when the athlete is allowed to eat.

This chapter also explores the key points to take into consideration for individualising the athletes’ diet once they have achieved 90% compliancy for the first 12 weeks.

Issues such as carbohydrate tolerance, body type, athlete goals and activity level have also been included to assist the coach with individualising the athletes’ diet if required.

What Is Protein?


The Protein Chart

Food Type Lean Complete Protein Sources

Food Timing Eaten With Each feeding opportunity

Examples Lean MeatsGround beef, chicken, turkey, veal, kangaroo etc

FishSalmon, tuna, cod, snapper, barramundi

EggsEgg whites, occasionally whole eggs

Low Fat DairyCottage cheese, yoghurt

Milk Protein SupplementsWhey, casein, milk protein blends


What Carbohydrates Should I Eat?

The Carb Chart

Food Type Exercise Recovery Drink

Carbohydrate Simple Sugars

Carbohydrate Starchy Foods

Carbohydrate Fruits & Vegetables

Food Timing During Exercise Only

Immediately After Exercise (If at all)

Eat Soon (Within 3 Hours) After Exercise

Eaten with Each Feeding

Examples Sugary, Protein Rich recovery drinks including Bio Test, Surge, Endurox R4, etc

Sugary Sports Drinks

Breakfast Cereals

Soft Drinks

Fruit juice

Table Sugar

Sugary Deserts

Ice Cream

Muffins, Croissants and other carb rich snacks

** These food choices should be minimized yet are permissible after exercise for those with good carbohydrate tolerance (see carbohydrate tolerance chart for more).

Bread (preferably wholegrain)

Pasta (preferably wholegrain or flax)

Rice (preferably whole grain, wild, unprocessed)

Potatoes

(preferably whole oats)

Cereal Grains (wheat, rye, etc.)

** If you have good carbohydrate tolerance and a hard time gaining weight you can include these foods during some other meals as well.

Spinach

Carrots

Tomatoes

Broccoli

Cauliflower

Apples

Oranges

Avocadoes

Berries


Carbohydrate Tolerance

Carbohydrate Tolerance

Typical Goal for this Type of Individual

Typical Body Type

Typical Activity if an Athlete

Carbohydrate Timing Rules

Excellent Carbohydrate Tolerance

Gain Muscle Ectomorph Endurance Activity

Should include sugary carbs during/after each exercise session.

Some starchy, whole grain, unprocessed carbs can be eaten at each other meal.

Veggies & fruits (3:1 serving ratio) should be eaten

Moderate Carbohydrate tolerance

Gain Muscle/Lose Fat

Mesomorph Intermittent Sport Athlete

Can include sugary carbs only during/after exercise.

Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post exercise. They can be used in moderation during the rest of the day.

Veggies & fruits (4:1 serving ratio) should be eaten at each meal.

Poor Carbohydrate Tolerance

Fat Loss Endomorph Strength & Power Athlete

All starchy/sugary carbs should be included only during/after exercise.

Veggies & Fruits (5:1 serving ratio) should be eaten at each additional meal.

For the record, during and after the workouts, carbohydrate tolerance is much improved, especially for the endomorph. Carbohydrate tolerance is also better in the morning than at other non-exercise meals throughout the day.


What Are Healthy Fats?

Where Do I Get Them From?

The Fat Chart

Food Type Saturated Fat Mono-saturated Fat Polyunsaturated

Food Timing None: Just be sure to get about 1/3 of total fat intake from these

None: Just be sure to get about 1/3 of total fat intake from these

None: Just be sure to get about 1/3 of total fat intake from these fats focusing on the Omega 3 fats

Examples Animal Fats (eggs, dairy, meats, butter, cheeses etc

Coconut oil

Palm Oil

Olive Oil

Avocado

Nuts and Nut Butters

Flax Seeds/Oil

Fish Oil

Nuts and Nut Butters

Vegetable Oils


Grocery Shopping List

Meat & Dairy ❏ Extra Lean Beef ❏ Chicken Breast ❏ Turkey Breast❏ Salmon Fillets❏ Free Range Eggs

Vegetables & Fruit ❏ Spinach❏ Mushrooms❏ Onions❏ Tomatoes❏ Green Beans❏ Lettuce❏ Broccoli❏ Cucumbers❏ Avocadoes❏ Alfalfa Sprouts

Nuts ❏ Macadamias❏ Peanuts❏ Brazil Nuts❏ Cashews❏ Pecans❏ Walnuts

Others ❏ Quinoa❏ Steel Cut Oats❏ Extra Virgin Olive Oil❏ Flax Seeds❏ Fish Oils❏ Protein Powder❏ Green Tea

❏ Celery❏ Garlic❏ Apples❏ Blueberries❏ Strawberries❏ Watermelon❏ Pineapple❏ Oranges❏ Lemons

Notes:

I recommend purchasing your fruits and vegetables from local organic markets. Purchase your meats from certified organic butchers. Ensure the meat is grass fed as this will guarantee a higher concentration of Omega 3’s. Make sure the nuts are you purchase have little processing involved. Raw unsalted nuts are perfect.


Somatotype

& Physical

Activity

Preference

Characteristics Typical Goals Starting

Sample

% Protein

Starting

Sample %

Carbohydrate

Starting

Sample

% Fat

Ectomorphic

- Naturally

Thin w/ Skinny

Limbs

- Endurance

Exercise

Thyroid

dominance

fast metabolic

rate, high

sympathetic

nervous system

activity, higher

carbohydrate

tolerance.

Gain muscle

strength and

size, especially

in limbs.

Maintain

body weight

and strength

during high

volume

exercise.

Approximately

25% protein

Approximately

55%

carbohydrate

Approximate

20% fat

Mesomorphic

- Naturally

Muscular &

Athletic

- Bodybuilding

/ Relative

Strength

Exercise

Testosterone

and growth

hormone

dominant.

Moderate

carbohydrate

tolerance.

Moderate

to high

sympathetic

nervous system

activity.

Continue to

build muscle

mass while

maintaining

body fat %.

Support

athletic

performance

Approximately

30% protein

Approximately

40%

carbohydrate

Approximate

30% fat

Endomorphic

- Naturally

Broad & Thick

- Strength

Exercise

Insulin

dominant-slow

metabolic rate.

Low

sympathetic

nervous system

activity.

Low

carbohydrate

tolerance.

Lose body fat

especially in

central region

(abdominal,

lower back)

Approximately

35% protein

Approximately

25%

carbohydrates

Approximately

40% fat

Body Type and Macronutrient Estimates


Calorie Estimator

Once the athletes have been able to consistently demonstrate the ability to follow the 8 rules, the coach can then determine the athletes’ individual calorie requirements dependent upon the athletes’ goals and activity levels.

This is vital as it provides the athlete with a specific number of calories he/she must consume in order to reach their goals. The coach can then further individualize the athletes diet by providing specific percentages for each macronutrient (Protein, Carbohydrates, Fats) dependent upon the athletes body type (Skinny, Muscular, Fat).

From there, the coach can calculate the exact quantity of grams for each macronutrient the athlete must consume on a daily basis. I have provided a working example below.

Your Goal - Weight Loss

Your Goal - Weight Maintenance

Your Goal - Weight Gain

Sedentary(minimal exercise)

(Bodyweight kgs) x(2.25) x 10-12



Moderately Active (3-4 times/wk)




Very Active (5-7 times/wk)




Example of Estimating Calorie Requirements

A 65kg AFL Player, training 3-4 times per week (Moderately Active) wants to increase his body weight.

65kgs x 2.25 x 18 = 2630 Calories Per Day 65kgs x 2.25 x 20 = 2925 Calories Per Day

Using the formula in the table, the athlete would need to consume in between 2630 and 2925 Cals/day.

This will help us estimate the exact macronutrient quantities he should be having depending on his body type, which in this case it is Ectomorphic (naturally thin with skinny limbs performing endurance exercise - See table page 19).

2925 x 0.25/4 = 180 grs. of Protein (Protein has 4 calories per gram) 2925 x 0.55/4 = 400 grs of Carbohydrates (Carbohydrates have 4 calories per gram) 2925 x 0.20/9 = 65 grs. of Fats (Fats have 9 calories per gram)


Chapter 4Competition and Workout Nutrition

The number one question I get from Athletes is “what do I eat on game day?” And my response is usually this, if you are waiting until a pre-competition situation to follow the best practices of sport nutrition then you have waited too long. Good nutrition is training nutrition, the food you eat day in and day out while preparing for game day. Simply put, the adaptations that take place during your training (and the food you eat during this time) are what lead to successful game-day performances. Your only goal during a pre-game feeding is to not screw things up.

So, what do I mean when I tell you not to screw things up?

Competition Day Mistake #1 – Overeating on Competition Day

Overeating within the few hours leading up to a game will certainly screw things up. Some athletes believe that eating a lot before a game will give them an abundance of energy for optimal performance; however this is an ineffective way to fuel the body. Large feedings delay stomach emptying and therefore this feeding strategy will simply cause sensations of fullness, a diversion of blood flow from the muscles to the gut, and a feeling of discomfort during the game. Rather than eating a lot of food, eating small amount of easily digested food (and hydrating) during the hours leading up to a game is the best way to handle the pre-game period. If the event is long in duration, consuming some Surge Recovery (Carbohydrate and protein) during competition is a good strategy.

Competition Day Mistake #2 – Eating Novel Foods on Competition Day

Eating foods that are novel or that disturb the gastrointestinal tract causing gas, the urge to defecate, or stomach cramping will certainly screw things up. Rather than trying foods or supplements that the athletes don’t usually eat (including things like novel energy bars, drinks, and gels – supposed performance boosters), athletes should stick with foods they know won’t upset their stomach.

Competition Day Mistake #3 – Trying to Carb Load on Competition Day

Athletes often screw things up by attempting to “carb load” prior to competition by having large carbohydrate meals within a few hours of competition. This is an unwise strategy for several reasons. First, carbohydrate loading only is effective during prolonged exercise (events lasting longer than 90 minutes). For shorter duration activities (<90 minutes), carb loading isn’t that important; so why bother consuming all that food and running into the problems discussed in problem #1 above?

Even if carbohydrate loading is required for the athletes’ event, eating a big carbohydrate meal is not the same as a targeted carbohydrate load spread out over 3 days prior to competition. Athletes won’t get the same muscle glycogen boost.


Finally, eating a large feeding of simple or rapidly digesting carbohydrates too close to a competition can actually dull mental acuity and lead to rebound hypoglycemia, a condition in which blood sugar falls, high insulin concentrations decrease fat utilization during exercise, and premature fatigue sets in. That’s definitely not the way to win your races.

In the 3 situations above, I’ve outlined 3 common competition-day mistakes.

In the 2 situations below, I detail common pre-competition day mistakes.

Pre-Competition Day Mistake #1 – Eating Different Foods or Too Little Food Before Competition Day

A change in travel routine or competition location, pre-competition nerves & concerns and difficulty obtaining good nutrition can all lead to poor nutritional choices and under eating. The coach needs to caution athletes against forgetting to bring the foods they know they should be eating, by choosing easily available foods vs. nutrient dense foods, or by forgetting to eat when they travel. Instead, they should follow their typical nutritional intake as closely as possible. From here, based on the athletes’ event, they can adjust their intake by eating more or less food.

Pre-Competition Day Nutrition Problem #2 – The Big Pasta Dinner

As nutritional intake can be sub-optimal on the days leading up to competition, many athletes will try to make up for their inadequate intake with a big pasta or other carbohydrate dinner the night before competition. This is the athlete’s attempt at “carbohydrate loading.” There are a few problems assocated with this. Firstly, carbohydrate loading takes a few days to accomplish – one meal won’t do it. Secondly, not all athletes need to carbohydrate load – for those athletes who don’t, carbohydrate loading can actually be a liability. As outlined above, specific carbohydrate loading is only really effective for longer duration events. If you’re loading on carbs for shorter duration events, you should be aware that carbohydrate loading can increase body mass anywhere from 0.5 to 2kg; this mass coming from a combination of muscle glycogen and intracellular fluid as carbohydrates hold about 3g of water for every 1g of carbohydrate stored. Therefore, during shorter duration events, unnecessary carbohydrate loading leads to unnecessary increases in body mass – water weight.


So, what do I do Before a Game or Training?

The athlete should have only 3 goals on competition day:

1. Do What You Have Practiced

The athlete should practice and rehearse their competition day routine... Warming up at 10am and competing at 12? The athlete should do a trial run, well before the competition day. They should wake up at the same time, eat the same foods and perform the same athletic feat. If they have not practiced, they leave things to chance. And that’s a massive mistake. So, on competition day, the athlete should simply show up and do what they have practiced.

2. Supply Your Body With Energy For Competition

During competition days the athletes’ primary goal should be to ensure their nervous system is stimulated for performance and they have a constant supply of blood glucose, preventing them from crashing. Therefore competition feeding strategy is simple. Athletes’ should eat small, easily digested foods frequently throughout the day. Snacking is the best policy, making sure their snacks contain protein, fats and most importantly quality carbs.

Sports supplements can help with nervous system stimulation and with the provision of carbohydrate energy. Liquid nutrition is extremely useful for sipping in between event if athletes have several heats during the day. Liquid Protein and carbohydrate drinks are the best source for fluid replenishment and are often better tolerated. Rapidly digesting protein and carbohydrate shakes also better for enhancing between race recoveries.

3. Don’t Eat Foods That Make You Uncomfortable

As many athletes are hyper-stimulated on competition day they may find it more difficult to tolerate large meals or slow digesting foods. It’s critically important that athletes eat foods that make them feel good, that don’t aggravate their stomach, and make them feel “light”. During their practice runs, the athlete should experiment with different foods until they find a routine that works well for them.


Workout Nutrition Quick Cheat Sheet

The following table provides the coach or athlete with an individualized workout nutrition strategy; what to eat before, during and after the workout. The athletes’ body type is used to determine the exact workout nutrition strategy.

Before During and After Workout Nutrition Strategy for Different Body Types

Body Type General Goal Pre-Workout During Workout Post Workout

Ectomorph Muscle Gain or Endurance Support

1 P+C drink immediately before

1 P+C drink during 1 P+C drink immediately after

Mesomorph Physique Optimization or Intermittent Sport Support

Eat normally 1-2 hours prior

1 P+C drink during 1 P+C drink immediately after

Endomorph Fat Loss or Strength Sport Support

Eat normally 1-2 hours prior

1 P+C drink during Eat Normally 1-2 hours prior


Chapter 5Hydration

In order to win any event, athletes need optimal resources in adequate amounts. The human body is composed mostly of water which needs to be replenished regularly like any other nutrient. Muscles are 75% water and the human brain is over 80% both of which are vital to sports performance. Adequate water intake will prevent the onset of many symptoms and therefore avert disease processes from being established.

Key Factors That Determine Hydration Requirements • Genetics-Someathletessweatmorethanothers. • BodySize-Largerathletestendtosweatmorethansmallerathletes • Fitness-Fitterpeoplesweatearlierinexerciseandinlargervolumesduetoamoreefficient thermoregulatory system • Environment-Sweatlossesarehigherinhot,humidconditions • Activitylevel-Athleteshaveincreasedfluidrequirements.

Benefits of Drinking Water Every Day • Aidsindeliveryandremovalofnutrientsandwasteproductstocellsandexcretesexcess sodium • Actsasanaturalappetitesuppressant.Drinkingplentyofwatertendstomakeathletesfeel less hungry • Preventsde-hydration;mildde-hydration(1%)cancreateareductioninmuscle performance • LubricatesJoints-Waterisusedtolubricatetheathletes’joints.Whenwaterlevelsare reduced there is increased friction between the cartilage surfaces resulting in swelling, stiffness and pain • Improvesskinappearance • Transportsnutrients • Maintainsbodytemperature • Aidsthedigestiveprocessandallthenecessarysecretionsoftheorgansinvolved.


Symptoms and Long Term Consequences of Dehydration

Problems With Insufficient Hydration

Athletes that are insufficiently hydrated will experience significant performance reductions. These include decreased maximal strength as a 1.5% decrease in water levels equates to a 10% drop in maximal strength. Impaired ability for the body to regulate heat which increases body temperature, elevates heart rate and fatigues athletes sooner. Dehydration can cause reduced mental function which decreases the athletes’ motor control, decision making and concentration.

Symptoms of Dehydration

Warning signs of dehydration include dry skin, constipation, fatigue and headaches. Numerous disease conditions result from long-term dehydration as the body’s systems are dependent on adequate water, as water regulates the distribution of the body’s chemicals and their activity level. Continual dehydration results in signs of inflammation such as allergies, asthma, indigestion and chronic pain. Athletes are more likely to get sick (from a cold or flu), when they are dehydrated as the immune system is compromised. Most headaches are a result of dehydration due to dilation of the blood vessels in the brain when there is sufficient water to maintain its function. Athletes may experience a decrease in height at the end of the day due to dehydration. This is due to the intervertebral discs requiring adequate water to maintain their structure. Thirst is considered a warning of dangerously low levels of water and should not be used as the first indicator to begin rehydration. Ensure the athletes are aware of this and don’t wait to feel thirsty or for a dry mouth to start drinking.


How much should you drink?

It is impossible to provide a general fluid replacement plan to meet the needs of all athletes. However, the athletes can determine their fluid losses by comparing pre training competition weight with post training competition weight, noting the amount of fluid consumed during the game to ascertain approximations the fluid they require.

For example, an athlete who weighs 70kg at the start of training and 69.5kg at the end of training has a fluid deficit of 0.5kgs. If he/she consumes 1 Litre of fluid during the 2 hour training session, sweat rate is 750mls/hr, therefore the athlete needs to consume 750mls/hr.

Fluid Deficit (L): 70-69.5kg = 0.5kg Total Sweat Loss (L) 0.5kgs + 1kg = 1.5kgs Sweat Rate (L/H) 1.5kgs/2h = 750mls/h

According to experts at THE AIS most athletes can tolerate 700-800 ml every hour but their tolerance will vary according to exercise intensity.

The risk of hyponatremia (extremely high water intake) increases substantially when an athlete repeatedly consumes more than 900 ml per hour. If more fluid intake is found to be necessary (under very hot conditions, for example) the athletes should proceed cautiously and increase electrolyte intake (sodium, chloride, calcium, magnesium, potassium) accordingly to match their increased fluid intake. Using Surge Recovery as a fuel source will help athletes to fulfil calorie, electrolyte, and fluid requirements.

A simple way to determine hydration status is urine smell and colour. Athletes are drinking enough water if their urine is fairly pale and doesn’t smell strong. If it’s a dark yellow and has a pungent smell, then the athlete is most likely de-hydrated.

On a daily basis, the general rule of thumb formula to ascertain water needs is as follows: 39ml per kg of bodyweight. For example, a 70kg man should drink 39ml x 70 = 2.73 L per day in normal conditions that is without exercise.

If the body is not used to handling this volume of water, the body will need time to adjust.

If athlete drinks significantly less than the optimal daily amount, it is wise to increase the consumption of water over a period of 2-4 weeks.

There are also medical conditions that could be aggravated by increasing water intake, so ensure athletes check with their healthcare provider before dramatically changing their routine. The kidneys are responsible for filtering the increased fluids so they need to be able to handle the new volume.


Why Don’t Athletes Drink Enough Fluid?

There are numerous reasons as to why athletes don’t drink enough to replace fluid losses. Some athletes are so focused on training or competing they actually forget to drink. Some avoid drinking because they fear stomach discomfort.

What Should Athletes Drink?

Fluids need to be cool, palatable and conveniently available or they will not be consumed.

Fluid intake is enhanced when beverages are cool (below 15°, as this creates a gradient for rapid absorption) flavoured and contain sodium. This makes supplements like surge and sports drinks a perfect choice.

The sensation of fluid in the mouth sends nerve signals to the brain that switch off the drive to drink.

Water is still a suitable option during exercise, however, water does not stimulate fluid intake to the same extent as sports drinks. When low sodium fluids such as water are consumed, the desire to drink is switched off before the athlete has had sufficient fluids to match sweat losses. Add lemon; lemon increases the urge to drink and also kills bacteria

Soft drinks, cordial and juice are not recommended as they usually contain more than 10% carbohydrate and are low in sodium which slows down gastric emptying and may cause discomfort or hinder performance. I recommend athletes consume a drink with a blend of carbohydrates, protein and electrolytes. Surge Recovery, the workout and training protein supplement is ideal for this.

What Can The Coach Do?

Drinking during exercise may not come naturally to athletes, therefore it is a skill that must be practiced and developed. Coaches can recognise the importance of fluid replacement during exercise, training and games and create a supportive hydration environment. This can be done by assessing fluid balances before, and after training sessions to help athletes determine individual fluid losses. Provide team rules for hydration-for example each athlete must bring their own water bottle to training with water and or hydration mix. The coach can use the drink breaks to coincide with the set up of training drills or when providing team feedback or discussing key concepts for the next drill or areas to work on during the game. This allows athletes to practice and fine tune fluid replacement strategies during training and competition. The coach and athletes should periodically monitor fluid balance to create an awareness of whether athletes are meeting fluid replacement goals.

Note: Ensure the water the athletes consume is clean, fluoride free and filtered. Athletes should avoid drinking water from plastic bottles, as they can leach chemicals into the water, release xenoestrogens. Glass bottles are recommended instead.

Chapter 6Supplementation

Supplements are exactly that; supplements that can be consumed in addition to your diet to ensure you are getting your full spectrum of nutrients, as the food we consume may not have the same nutrient content due to leeching of the soils as well as the increased use of chemicals and pesticides. Supplements can be used for convenience and ease and can help assist with nutritional needs for athletes that are travelling or unable to obtain healthy fresh food.

Taking the right supplements at the correct time can lead to some amazing ‘steroid like’ performance enhancing benefits:

• increasemusclemass • increasetestosterone • increasestrength • increaserecovery • increaseworkcapacity • increasethoughtprocessing • increaseconcentration • enhancesleep • enhancebrainandcognitivefunction • enhancerelaxation • decreasebodyfat • decreasesoreness • decreaseinflammation

This chapter will outline the key supplements that I use with the athletes I coach and how, when and why to use them. It is important to note, that before I even discuss supplementation with athletes they must first be able to consistently adhere to the 8 rules, as even the best supplements can’t make up for a poor diet.

The supplements outlined in the manual are the ones that myself and the athletes use and have worked extremely well for us.

In the supplement industry you GET what YOU PAY FOR! And it has certainly been my experience that cheaper supplements are often very poor quality, do not actually work, don’t taste that pleasant and often cause unwanted side effects such as gas and bloating!

Please be aware that I have no affiliation with any supplement company and the supplement type or company I recommend are ones that I have experienced appreciable results with.



Training Supplements

Note: These Joey Hayes Approved Supplements can be purchased on the website www.injoewetrust.com.au

When How Why

Power Drive Before, during and after session. Consume 20-45 mins prior to or during strenuous physical or mental activity.

Put 1 scoop of powder in shake or pre-workout drink.

Helps increase energy, alertness, mental clarity, decision making, increases the permeability of blood brain barrier, resulting in enhanced athletic performance and concentration whilst fatigued.

Spike Consume 20-45 mins prior to strenuous physical or mental activity. DO NOT HAVE 2-4 HRS before bedtime.

Swallow 1-3 capsules maximum per day.

Helps increase energy, alertness, mental clarity, decision making, increases the permeability of blood brain barrier, resulting in enhanced athletic performance and concentration whilst fatigued.

Surge 1 scoop surge + 1 teaspoon creatine before, during and after each training session.

Have shaker premixed.

Help enhance muscle recovery, improve muscle size and enhance glycogen synthesis.

Creatine Consume 20-45 mins prior to strenuous physical or mental activity, as well as during and after activity to aid recovery

Put 5 grams into protein shake that has carbs to provide insulin spike.

Helps increase work capacity and muscular hypertrophy. Promotes recovery and muscle regeneration, enhances training effect and brain function.

Branched Chain Amino Acid

Take 5 tablets during training session or game and another 5 games at completion of session (5-10grams).

Swallow tablets with food or water.

Increase hypertrophy, muscular recovery and exercise performance.

Vitamin C Immediately after training or in the advent of a cold.

Swallow tablet or liquid with/after meal.

Helps rid the body of free radicals and scavengers that enter the body through non oxygenated air.Enhances immunity and promotes recovery and decreases muscle soreness.


Daily Supplements for General Health and Well Being

Note: These Joey Hayes Approved Supplements can be purchased on the website www.injoewetrust.com.au

When How Why

Metabolic Drive Protein Shake

Anytime, during the day or night.

Mix 1 scoop of protein Powder with water or milk.

Used as a meal replacement if you can’t get to solid food.

Metabolic Drive Protein Bar

Anytime, during the day or night or as a reward.

Consume maximum 1 bar per day.

Good source of protein, keeps sugar cravings controlled.

Flame Out Fish Oils Can consume in the evening or after a poor meal choice to stabilize blood sugar levels

4 capsules minimum per day.

Help decrease body fat, keep insulin levels stabilized, joints lubricated and inflammation from knocks, bumps and bruises diminished.

Multi-Vitamin Consume 30 mins after meal 1 -2 times per day.

Swallow tablet with meal.

Helps rid the body of free radicals and scavengers that enter the body through non oxygenated air, improves body composition. Enhances immunity and promotes recovery.

Super Food Anytime during the day; Use with Metabolic Drive Meal Replacement Protein Shake or Water

Mix 5 grams with protein powder or water.

Ensure adequate intake of fruits and vegetables. Provides body with antioxidants, enzymes, phytonutrients, vitamin and minerals.

ZMA 3 capsules half hour after last evening meal.

Swallow 3 capsules without calcium or milk based products.

Helps promote deep sleep, enhances testosterone and growth hormone levels.

Fourteen Reasons to Use Fish Oils

Fish Oils are natures’ wonder drug…they assist with combating every disease known to man! Every single person should be supplementing with fish oils. Fish oils assist with fat loss, inflammation and cognitive function and have been one of the major performance enhancing weapons in my athletes arsenal!

Fish oils offer fourteen possible advantages:

1. Cell membrane health: Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), insure that cell membranes remain healthy. The membranes are flexible and contain larger numbers of insulin receptors that are more receptive and responsive to circulating insulin. This results in decreased fat storage in the adipocytes (fat cells)

2. Fish oils turn on the lipolytic genes (fat burning genes)

3. Fish oils turn off the lipogenic genes (fat storage genes)

4. Fish oils diminish C-reactive proteins, a newly identified risk factor associated with various inflammatory diseases, including atherosclerosis, angina, coronary heart disease, heart attack, stroke, congestive heart failure and diabetes. The D.H.A. fraction of the fish oil seems to be one most responsible for that protective effect. DHA also has best ability to reduce blood pressure.

5. Increase utilization of fat stores from the adipocytes.

6. Preferential utilization for energy production once stored in the Adipocytes.

7. Reduced inflammation from physical training.

8. Pain management from the reduced inflammation.

9. EPA regulates blood supply to the brain that is essential in maintaining focus in weight training sessions. DHA is important in brain membranes, memory and cognitive function.

10. Fish oils increase serotonin levels (the happy neurotransmitter). Therefore, fish oils will decrease incidence of depression, anxiety, panic attack and reduce carbohydrate cravings.

11. Fish oils will improve your cardio-vascular risk profile by lowering VLDL, triglycerides, homocysteine, fibrinogen and increasing HDL levels. Combining fish oils with plant sterols will improve lipid levels even more than either alone.

12. Fish oils can also decrease blood pressure by several mechanisms. These include increases in the vasodilatory compound, nitric oxide, reducing vascular inflammation, blocking the constrictive elements in the vascular wall such as the calcium channels reducing blood viscosity, and inhibiting a blood vessel constrictor (thromboxane). Lipoprotein (a) is another CVD predictor that can be lowered by fish oils (a 19% reduction was seen with natural, stable fish oils and just 4% with highly purified fish oil).



13. Fish oils are a great stress fighter. Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine and norepinephrine (catecholamines) elicited by a mental stress, apparently through effects exerted at the level of the central nervous system. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming fish oils on a regular basis.

14. Fish oils have been shown to increase vasodilation by increasing arterial stiffness which leads to a better pump in the gym.

Notes:

There are 1000’s of brands of fish oils available, however most fatty acid supplements are underpowered, ill thought-out, prohibitively expensive and, by default and made for women as the fish oils typically have a higher concentration of EPA to DHA.

I recommend male athletes they look at the key ingredients to ascertain a higher concentration of DHA to EPA. I recommend Biotest Flameout for males as it is the only fish oils I have seen with a higher concentration DHA to EPA.


Chapter 7Nutrition for Injury Prevention and Rehabilitation

Through researching hundreds of books I had never seen information related to nutrition for injury rehabilitation as most of the nutrition information was related to performance enhancement.

That was until discussions with a dual premiership winning strength and conditioning coach from Geelong, who had devised a nutrition system for accelerating the recovery process from injuries.

Often athletes are told to decrease total calorie intake to minimize any body fat gains as they are not actively participating in training.

However, through my experience I have seen dramatic improvements during the injury repair process when the following nutrition strategies are followed.

1. Eating every 2-4 hours.

2. Protein- Each meal/snack should contain complete protein including lean meats, lean dairy, eggs, or protein supplements (if whole foods are unavailable).

3. Vegetables and Fruit- Each meal/snack should contain 1-2 servings veggies and/or fruit (1/2 - 1 1/2 cups or 1-2 pieces) with a greater focus on veggies.

4. Starches- Additional carbohydrates should come from whole grain, minimally processed sources like whole oats, yams, beans, whole grain rice, quinoa, etc. The athlete should eat fewer starches when not training (such as during injury recovery), and more when training (unless fat loss is the goal).

5. Fats- The athlete should eat the following good fats each day - avocadoes, olive oil, mixed nuts, flax seeds, and flax oil. In addition 3-9g of fish oil should be added to the diet.

Also, the inflammation process can be managed by:

1. Balancing fats: Increased intake of olive oil, mixed nuts, avocados, flax oil, ground flax and other seeds will balance out the saturated fats naturally present in animal based protein sources, leading to a healthy fats profile, without the need of a calculator.

2. Balancing 6:3 ratio: the addition of 3-9g of fish oil each day, while reducing omega 6 fats like vegetable oils such as corn oil, sunflower oil, safflower oil and cottonseed oil will assist with balancing the omega 6:3 ratio.

3. Including anti-inflammatory foods: such as curry powder/turmeric, garlic, pineapple, cocoa, tea and blueberries will assist with the inflammation process.


Chapter 8Goal Setting, Measurement & Evaluation

Rather than provide a regular introduction about the importance of goal setting I’ll transcribe a typical conversation with an overweight athlete.

(Them) Joey, I’m trying to drop my bodyfat (so I’m faster….)

(Me) So, tell me about your diet……

(Them) It’s pretty good……

(Me) Define Good…..

(Them) Oh I eat well, lots of breads, pastas cereals…..I eat like the food pyramid

(Me) So how is that working for you?

(Them) Well, I’ve been eating like that for a few months now and can’t seem to drop any fat.

(Me) How much body fat are you aiming to lose?

(Them) Oh you know a few kilos I put on over the Christmas break……

(Me) So you didn’t specifically define how much fat you wanted to lose…..

(Them) Oh, no not really…..

(Me) Did you set yourself a deadline for when you wanted to drop the fat?

(Them) Oh, I was hoping to drop it before the start of the season….

(Me) So did you actually weigh or measure yourself before starting the diet?

(Them) It was a while ago, I’m not quite sure…

(Me) You can’t remember your weight before starting your diet? Tell me about your plan, did you keep a record of the food you ate?

(Them) No, not really…..

You can see where I’m going with this.

This is an extreme example I’ve utilized to illustrate a point on how every facet of goal setting, measurement and evaluation has been violated! You may get to this chapter and think goal setting is common sense however we know that after reading this, common sense isn’t so common after all…


SMART Principles

Before we start any new dietary protocol we need to ascertain our goals. Put simply increase muscle mass, improve health and performance or increase fat loss.

We follow the SMART principles for goal setting:

Specific

The goal needs to be specific and beneficial, e.g. I want to increase my muscle mass by 2kgs. A 16yr old footballer that weighs 67kgs would benefit from another 2kgs of muscle mass. On the other hand a 16 yr old AFL footballer that weighs 110kg at a height of 5 foot 8 inches may want to increase his muscle mass by 5kgs, however it may not be beneficial to enhancing his sporting performance.

Measurable

The goal needs to be measurable, for example my starting weight on the scales reads 67kgs at the end of the nutrition program the scales should read 69kgs.

Achievable/Action Plan

The goal needs to be supported by action (an action plan). The 16yr old athlete must actually undertake the eating plan guidelines and undertake rigorous physical training to increase muscle mass by 2kgs.

Realistic

Sometimes realistic and achievable goals have become distorted by marketing and advertising, the 7 minute abs commercial, the Suzanne Summers get skinny diet in 24hrs, the supplement ads promoting 20 pounds of muscle in 1 week, have all distorted the reality of what is actually realistically achievable. The goal needs to be realistic, is it realistic to be able to increase a 16yr old AFL players muscle mass by 2kgs?

Time Bound

The goal needs to be time bound, for example the 16yr old AFL player must increase his muscle mass by 2kgs within 4 weeks? The goal has been given a time frame and a date for evaluation, tracking and measurement.


Measurement and Evaluation

If there is no measurement, the athlete has no basis or reference point for improvement. In a professional setting, the athletes I coach weigh themselves every session to ascertain what their bodyweight is. I measure skin folds and girths every 4 weeks. For more information on the exact skin fold sights refer to The Physical Assessment for Athletes DVD.

How you measure or track your progress will be dependent upon the resources you have available at your disposal. At the minimum, a set of scales and tape measure should be used. Ideally the scales will also have a body fat reading. Using the AFL players’ goal above, we would expect his muscle mass to increase by 0.5kgs per week if he is expected to reach his goal of 2kgs increase in muscle mass in 1 month. (0.5kgs x 4 weeks = 2kgs).

The progress can be evaluated by the ongoing measurement and tracking and should be done every 2-4 weeks. This can provide the athlete with constant feedback and allow the coach to modify the diet or plan if the results are not forthcoming. Use the nutrition checklist to ensure the appropriate actions are being undertaken to achieve the desired outcome.


Nutritional Check List

Taking all these factors into account I have compiled a nutrition checklist developed using outcome based decision making. This allows the coach or athlete to use the checklist to ascertain what part of the process is breaking down or not allowing them to successfully achieve their desired goals.

Nutritional Habits: (Yes/No)

1. Am I following the 8 rules to peak athletic performance and dietary success?

2. Am I eating like a caveman?

3. Am I recording my meals on the compliancy grid?

4. Am I consuming a post workout protein shake?

5. Am I recording my food intake?

Why aren’t I getting bigger? (Yes/No)

1. Am I lifting weights?

2. Am I eating enough, and eating enough protein?

3. Am I lifting often enough, heavy enough, and with good technique?

Why aren’t I losing fat? (Yes/No)

1. Am I weight training often enough, heavy enough and with good technique?

2. Am I performing interval work?

3. Am I having a calorie deficit and minimising carbohydrate intake?


Nutrition Score Card

The following score card can be used by athletes to provide a rating for their nutritional success. The scorecard uses a Likert scale (the athlete can select between always, most of the time, frequently, rarely and never) with each choice attributed a certain score. The score for the checklist is calculated on a total of 100 points. That way it’s possible to know where the problem lies and allows us to provide adequate solutions to the athletes’ lack of progress. The score card is only as effective as the honesty of the athletes’ responses so ensure they complete the score card accurately to ensure a faster progress.

Always(10 pts)

Most times(8 pts)

Frequently(5 pts)

Rarely(3 pts)

Never(0 pts)

I refrain from eating junk foodI ingest at least 1 gram of protein per pound of bodyweightI ingest at least a small amount of protein in all of my mealsThe carbs I ingest are predominantly from natural foods (fruit, veggies)I refrain from ingesting carbs and fat in the same mealI eat a wide variety of different foods and producesI eat a big breakfast with high quality foodsI ingest a post-workout drink at the most 15 minutes after my training sessionI eat 4-6 quality meals per dayI only drink water, green tea and low carb protein shakesTotal for each category ___pts ___pts ___pts ___pts ___pts

Nutrition grand total ____/100


The following table shows you how to interpret the athletes score from the responses above. Once the score has been analysed the coach can then provide the appropriate feedback to correct the athletes weakness.

Result Interpretation What to do

90-100% Extremely good! Congratulate the athlete on his efforts, encourage him to continue on this path. Offer to help him fine-tune his habits.

60-90% Adequate, should not pose a problem with your rate of gains.

Offer some positive feedback on what he is doing correctly (“always” and “most times” items) and cue him on how he can improve his potential problem areas.

40-60% Problematic area, will lead to a significant reduction in the rate of improvement.

Explain why his bad habits can lead to a decrease in a reduction of his gains and offer him easy (non-drastic) solutions to help him improve these habits.

0-40% Danger zone, will lead to an eventual decrease in performance.

This type of athlete requires a significant change in his habits. Often there is a serious personal problem underlying these bad habits and you may need to dig deeper to find the real source of the problem. An athlete in this category (especially if he is in this category for 2 or 3 facets) is sometimes non-receptive to advice and recommendations.


ConclusionThirteen Ways to Succeed!

So in recapping,

Eat like a caveman; you can eat it, if it swims, flies, runs, is a fruit or a vegetable.

Know the 8 rules and what protein, carbohydrates and fats are, and what foods contain them.

Drink plenty of fresh, clean water.

Your pre competition meals should be similar to what you regularly eat on a daily basis.

You can use nutritional processes to rapidly enhance performance and assist with recovery from training and injury.

Sports supplements can be tremendously beneficial for assisting with achieving your goals when used in conjunction with a great diet.

Choose your nutrition goal either weight loss or weight gain.

Select a way of tracking your progress via measurement using the scales, tape measure or callipers.

Set realistic expectations and have a plan that you follow and stick to.

Measure progress every 2 weeks, evaluate is my program and plan working?

If yes, continue, if not re-evaluate and look at the checklist to see where you can improve!

There you have it, everything you need to know about nutrition; the what to eat, why to eat and when to eat.

I look forward to hearing you achieve your nutrition and sports performance goals as a coach or athlete.

Train Hard, Eat Plenty!

About the Author

Joey Hayes has earned a reputation as one of Australia’s leading, innovative and most successful strength and conditioning specialists. This reputation has been established by the phenomenal results of Professional Sporting Teams, Elite Sporting Institutes and Organizations and Elite athletes utilizing his Training Programs, methodologies and philosophies.

Athletes have proclaimed Joey to be their secret weapon, and a catalyst behind their results and success. His training programs have resulted in world records, world championship medallions, commonwealth games medals, grand final premiership glory, junior athletes procured by professional sporting teams and numerous athletes achieving life-time personal bests!

Joey has trained over 250 State, National and International athletes in a multitude of sports, most notably, AFL, Rugby League, Swimming and Martial Arts.

He owns and operates a highly renowned Private High Performance Athletic Training Facility known as The PIT. The number one place for athletes to train; exclusively dedicated to Elite Athletic Performance Enhancement.

Joey has achieved the highest level of academic qualifications and expertise for a Strength and Conditioning Specialist. He has completed a Masters Degree in Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Business (Sports Management) from Griffith University.

He is recognized as a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). He has qualifications in Olympic Weightlifting and speed development as a Track and Field Sprint Coach.

Joey’s unique blend of in-the-trenches-knowledge, coupled with superior academic qualifications ensure astonishing results in record time, and have affirmed his status as one of Australia’s most successful and highly sought after strength and conditioning specialists.


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