Performance

Fueling Nutri on

Hunter McIntyre 2022

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Table Of Contents

Chapter 1: Athletic Body types– how they affect your

diet 2
Chapter 2: Macro vs. Micro Nutrients 7
Chapter 3: Pick your fueling plan 14
Chapter 4: Nutrient Timing – the best-kept secret to
making gains 16
Chapter 5: Fueling: bodybuilders vs. athletes. 19
Chapter 6: Hydration 21
Chapter 6: 15 easy meals + pre and post workout
snacks 23
Chapter 8: Pro tips 27

HOW TO USE MACRO CALCULATOR

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Forward
This guide will discuss nutrition as fuel and teach the importance of aligning our daily nutritional needs with
our activity level. Many people, from new tness goers to competitive athletes, will rob themselves of their
full potential and capabilities because their nutrition doesn’t align with the demands of their activity level,

lifestyle, and body type.

You will learn how to time our meals to ensure maximal performance & recovery properly; the importance

of proper hydration; how dehydration can lead to some of the most adverse effects imaginable; and fueling
for athletic performance vs. traditional bodybuilding fueling.

Chapter 1: Athle c Body types– how they affect your diet

Endomorph:
These athletes tend to gain weight the easiest of the three. They have larger frames than their

counterparts and tend to have the thickest midsections. An example of an Endomorph would be an NFL

Lineman.

Sports that will likely attract the most endomorphs would be American Football, Strongman, and

Powerlifting. Think Strongman Eddie Hall or Offensive Tackles David Bakhtiari.

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Mesomorph:
This body type has an athletic, solid, and strong physique. They can gain and lose weight relatively easily.
They have a medium bone structure and athletic frame. Mesomorphs are the most versatile and have the
best crossover to different athletics elds.

Sports that attract mesomorphs

will range from MMA, boxing, track
& eld, and classic bodybuilding to
general tness sports. You’d nd
mesomorphs in MMA like Georges
St Pierre. The NFL Quarterback
Russel Wilson is a great example
too.

For women, Olympic Pole Vaulter

Katie Nageotte or going back to

female MMA Fighter Claudia

Gadelha.

Ectomorph:
Ectomorphs are lean and slender

with lower musculature. They

typically have the highest

metabolism, making it signi cantly

easier to lose weight but profoundly challenging to gain anything – including muscle! Ectomorphs have a
narrow chest, thin waist, and much narrower shoulders than their overall height.
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The term “hard gainers” is associated with the classic ectomorph. Sports that attract ectomorphs are
marathon runners, swimmers, or physique competitors. For guys, Michael Phelps and Usain Bolt, who are
both Olympians, are an ectomorph. For women, the marathon runner Paula Radcliffe is a great example, or
Tour De France Cyclist, Annemiek Van Vleuten.

Somatotype: How should each somatotype approach its nutri onal needs?
Many individuals fall along a somatotype spectrum, having a combination of two, even though they may
primarily lean in one direction. With this said, each body will respond to various foods differently.

While “calories in/calories out” is the law of thermodynamics, it also does not factor into metabolic
processes, insulin resistance, and overall thyroid functions – which ultimately serve as the control
chamber for metabolism.

While somatotypes are not the “be-all-end-all” to determine how one will respond to speci c macro ratios

or foods, they can serve as an excellent guide to steer you in the right direction.

Your somatotype combines musculature, bone structure, and overall frame density. These are traits that

are of a genetic disposition similar to your height. It’s essentially the slate you are working with.
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For example, no matter how hard you train, you cannot add 2 more inches to your height or decrease the
density of your ribcage. Similarly, no
amount of exercise can transform Michael
Phelps into an NFL Lineman or Usain Bolt
into a successful 350 lb Strongman
competitor.

The bene t of understanding your

somatotype is that it will help you eat and

train in a manner that’s bene cial for

making progress.

Some general rules to

consider based on your
somatotype:
As an Ectomorph:
you are likely a “hard gainer” that struggles
to add muscle mass to your frame. It may

seem like you simply can’t eat enough. Barring any medical conditions, evaluating your current eating and
training habits will be necessary.

For example, if you eat 3 wholesome meals a day, then perhaps consider upping the frequency to 6 meals
a day. Yes – eating twice as frequently, but not necessarily twice as much. You will want to emphasize
wholesome caloric sources rather than empty calories.

Remember, you want FUEL. That fuel source can be nuts, seeds, peanut butter, and healthy sources of
fat. If you have a goal to gain muscle, keep cardio to a minimum while gaining (doing just the bare
minimum to maintain your cardiovascular health); otherwise, you will need to eat even MORE! Focus on
heavy, compound movements in the gym at least 3-4 days per week.
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According to the American Council on Exercise, Ectomorphs should consider the following advice:

• Eat every two to four hours.

• Add at least 500 calories over maintenance to gain weight or muscle

• Choose warm foods over cold foods for better digestion

• Eat starchy carbohydrates like oats, brown rice, quinoa, sweet potatoes, and potatoes

• Include fruit in your daily food intake, like bananas, mangoes, pineapple, papaya, avocado, and peaches

• Opt for veggies like broccoli, cauli ower, Brussel sprouts, beets, and carrots, especially cooked in coconut
oil or ghee (clari ed butter)

• Eat nutrient-dense snacks like nuts and seeds, as well as nut butter.

As an Endomorph:
you will want to ensure your meals are spaced within about 5 hours apart. You want to eat frequent but
small portions. Make sure you take time with your meals, allowing your food to fully digest, with an added

focus on ensuring you are hydrated throughout the day.

Keep in mind that “crash dieting” may lead to your body retaining fat reserves. Ensure you get protein with

every meal and ber-dense foods to help with overall safety.

For training purposes, remember to include your cardio! Even if your cardio consists of 30–60-minute daily
walks. You want to MOVE! Consider cycling or swimming if you’re not adapted to running – but want to
focus on elevating your heart rate, with a continued focus on strength training.

Remember, the more muscle you have, the more calories you burn! Endomorphs may want to consider a
diet focusing more on nutrient timing—consuming most of their carbohydrates surrounding exercise to

prevent any potential fat gain. Another timing factor would be stopping food consumption 2-4 hours before
bedtime.
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As a Mesomorph:
Consider yourself fortunate! Mesomorph frames are often the most “gifted”; meaning they have the best

of both worlds. One of the drawbacks of being a Mesomorph is that many will become overcon dent with
their body’s ability to accelerate fat burning and pack on muscle.

Too much overindulgence WILL catch up to you, no matter what. Be mindful of this! Remember, your

exterior frame is not always indicative of your health on a cellular level. While we think that ectomorphs
require the most calories to put on muscle, the mesomorphs need more calories than the others due to
the higher ratio of muscle mass they tend to carry.

Muscle is denser than fat, and that takes more calories to maintain. Everyone needs carbs, protein, and

fat, but mesomorphs tend to respond much better to a high-protein diet.

Chapter 2: Macro vs. Micro Nutrients

Let’s take a look at a healthy sports nutrition pyramid to develop an idea of how we should prioritize.

Eat to fuel your lifestyle. Yes! It’s THAT simple! And believe it or not, many people undereat

rather than overeat, which inhibits muscle growth and stunts our recovery. Not undereating is
a crucial step for us to take.

If you are performing your training with heaps of volume and intensity while in a signi cant
caloric de cit, this can negatively affect your ability to perform and recover. It could even lead
to injury due to under-fueling. You need to fuel your performances. Once you employ this
simple rule, you will notice signi cant changes in training and game day.

If you have a goal of cutting body fat, it is best to approach this in the offseason of your given sport. If you

must cut during a competition, simply be mindful of caloric intake and go no more than a 500-calorie de cit
(per day) - but ensure you’re paying close attention to your energy levels. This is less likely to apply to you
if you’re not a competitor but simply training to be the best version of YOU!
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Macronutrient Ratio:

This is the ratio of carbs, proteins, and fats in your day-to-day nutrition. The active tness goer will burn
calories. Therefore, your daily nutrition should prioritize carbohydrates as the body’s primary energy

source.

While we understand some people prefer low carb, paleo,

or keto approaches - know that this is OKAY, but please be
conscientious and disciplined rather than approaching
these as “fad diets.” Regarding carbohydrates, we will

address these rst, as they will serve as the foundation for

most people as the direct energy source.

Fact: For proteins and carbs, each gram consists of 4

calories. For fats, each gram consists of 9 calories.

Fact: A gram of fat contains more than twice the calories

of protein and carbs.

Let’s take a closer look at the func ons of each macronutrient.

Carbohydrates
Carbs: An active tness goer will mainly thrive between 4- 12 grams carbohydrates/kg of their body

weight. Carbohydrates are the body’s primary source of energy and will be the best friend of an endurance
athlete. Carbohydrates provide the body with glucose, which is then converted into energy.

Some healthy sources of carbohydrates are preferably going to be unprocessed or minimally processed
whole foods, such as vegetables, fruits, and even beans - as these carb sources are also abundant in

micronutrients to fuel the body on a cellular level.

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Food groups such as potatoes and rice are a great way to fuel the body with an abundant source of
carbohydrates especially leading up to a competition. Foods such as rice and potatoes are considered
easily digestible. I usually start my day with whole-grain oatmeal - such as steel cut or protein-infused
oatmeal. Kodiak Cake makes a fantastic quality oatmeal product.

Did you know that the word “Carbohydrates” breaks down to stand for:

C: Carbon

H: Hydrogen

O: Oxygen

How many carbohydrates do you actually need?

According to Susan Kleiner, author of “Power Eating,” we need to calculate our carbohydrate needs as 5 - 7

grams per kilogram of body weight daily.

It is also suggested that strength athletes should have their needs much closer to 5 to 6 grams per

kilogram of body weight a day for maintaining their weight and 6.5 to 7 grams per kilogram of body weight
a day for building mass.

Competitors who focus more on intense sports, including a Hyrox or Deka t, will likely need closer to 6 to
10 grams per kilogram of body weight daily.

If you’re a beginner athlete - or even an athlete who is not as heavily involved in intense daily training, you
need fewer carbohydrates at all activity levels.

Protein
Proteins consist of amino acids. The building blocks of protein are the building blocks of life. Protein is

responsible for repairing muscle tissue and cellular repair. Protein acts on a cellular level to repair muscle
tissue worn down during resistance training.
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Without su cient protein, we will simply not achieve our desired results, and we will short ourselves on
strength gains, muscle gains, and especially on recovery. Since protein transports oxygen throughout your
body through your blood, we must be fueling with a su cient intake of protein.

According to The Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of

Sports Medicine, it is recommended that athletes consume 1.2 to 2.2 grams of protein per kilogram of

body weight per day, depending on training.

Aside from muscle tissue repair, protein is also essential

for hormone synthesis. Not all hormones are indeed
produced from proteins, but most are.

It is also essential to understand that protein attracts more

liquids in the body, and when protein intake is low, it can

lead to excessive swelling in the body.

Remember to keep your protein intake adequate per your

activity level and weight!

Some great sources of protein:

•Salmon

•Tuna

•Bison

•Venison

•Lean beef

•Chicken

•Turkey
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If you are a strict vegetarian, then op ons will likely be different for you;
however, consider the following:
•Tofu

•Kidney Beans

•Spelt

•Nuts & Seeds

Protein powders are solid choices for both vegetarians and non-vegetarians. However, it’s important to
note that supplements are intended to supplement your diet rather than completely replace speci c food

groups!

Remember, protein powders are helpful in supplementation, but avoid using them as a replacement for

Whole Foods.

Fats
*Fat: this would put our fats in the ballpark of 20-30% of our daily intake. This can uctuate depending on

your speci c needs.*

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What about fats, you may ask? What purpose do they serve?
Do we need them? We often hear of trendy “fat-free” foods

blasted on various marketing schemes, but the truth is fats are

a highly critical macronutrient. Remember, a gram of fat
contains 9 calories. That’s over twice the caloric density of
carbohydrates and protein.

Fats are important because they provide the body with

essential fatty acids that the body does not produce on its own.
Fats are also important for assimilating fat-soluble vitamins

such as A, D, and E. Alternatively, vitamins B & C are water

soluble and are excreted in our urine. When we digest an
overabundance of them, we cannot possibly process it all.

So, what kind of fats should we eat? We’ve all heard “good fats” and “bad fats.” “Good fats” are unsaturated
fats, which can be found in various vegetable oils, nuts, and sh - all of which are plentiful in fats.

The “bad fats” are trans fats, which, more often than not, are man-made, processed fats using partially
hydrogenated vegetable oils.

The saturated fats fall into the middle. Be mindful of the number of saturated fats we consume to avoid
adverse effects on the body. Most dairy products contain saturated fats. These are bene cial in small
amounts.

Fats are a staple of our diet because the omega fatty acids provide us with heart and brain health, are

responsible for e cient hormone functions, and help facilitate the rebuilding of cells.

According to the 2009 guidelines in the Nutrition and Athletic Performance position paper of the American

College of Sports Medicine, the American Dietetic Association, and the Dietitians of Canada, “Athletes
should consume upwards of about 20-35% of total daily intake; however, it is more important to focus on

hitting your daily requirements for proteins and carbs, with the remaining daily budget of calories coming
from fats.”
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Micronutrients.
These are the building blocks of health on a cellular level. These vitamins and minerals should be included
in your daily meals.

Micronutrients and macronutrients are like a bicycle. The macronutrients are the handlebars, seat, and
wheels; the components you control to operate the bike. Whereas the micronutrients are the chains, nuts,
and bolts. Those operate the bicycle on the cellular level.
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Chapter 3: Pick your fueling plan

This will be your diet game plan over the next 8 weeks of the training camp. Your goal is to pick your path
and do your best to hit your macros daily. If you have never done macro counting before, do not worry! We
are here to help.

Plan 1: Get Lean

Protein - 1g per pound of lean body mass - 200g

Carbs- 1.75 grams of carbs per pound of lean body mass - 350g

Fats- .3g per pound of lean body mass - 60g

The numbers to the right represent all of the macros you would hit if you weighed 200lb. When we say lean

body mass, we mean your body fat doesn’t count toward this. If you weigh 300lb and have 30% body fat,
you would be left with roughly 200lb of lean mass.

This get-lean plan is great but should not be a year-round diet. The eating style is lower in calories,

especially for very active people. Eventually, this will lead to decreased performance and potential health
risks.

We don’t suggest this plan for those who are already lean. From here, it would be ideal for gaining muscle
if you want the most signi cant transformation possible. This diet would also not be suitable for people

with ectomorph body types. If you have fat to lose, it would be more effective to gain muscle mass to
increase your metabolism, which also helps burn excess fat.

Plan 2: Maintain
Protein - 1g per pound of lean body mass - 200g

Carbs- 2 grams of carbs per pound of lean body mass - 400g

Fats- .5g per pound of lean body mass - 100g

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The numbers to the right represent all of the macros you would hit if you weighed 200lb. This diet plan is
excellent for those who already like where they are but might want to change their body composition. This
is a great starting place; you can play with your nutrient timing and look in the mirror more than the scale

for results. This plan can work well for athletes who focus more on performance than how they look
physically. If you are an athlete, I would start here. Then do your best to adjust after this eight-week
training camp.

Plan 3: High-performance
Protein - 1.2g per pound of lean body mass - 200g

Carbs- 2.5-3 grams of carbs per pound of lean body mass - 500-600g

Fats- .75g per pound of lean body mass - 150g

The numbers to the right represent all of the macros you would hit if you weighed 200lb. This plan is for

two kinds of athletes. Athlete one is the athlete trying to add on muscle and size. A good example is a
football player trying to move from junior varsity to varsity as a defensive lineman, size matters here!

Another example would be a bodybuilder who lacks the size to compete at a higher level. If you eat and
train you can easily change that. Athlete two would be an endurance athlete. This athlete is training for

events over an hour, such as hyrox, marathons, triathlons, or long-distance adventure races. This diet plan
will be ideal if you train for several hours daily. Their training needs to be supported with ample food; this
plan is just that.

This plan is excellent if you have an ectomorph physique, a lean body physique. If you have trouble gaining
size, nine times out of ten, this has to do with your food consumption. If you want to change that, TRY

THIS PLAN!
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Pro p
1. Download a food tracking app- my favorite is “My Fitness Pal.”

2. Get a measuring cup- this is my go-to measuring device. Just to make things easy on myself, I got
a huge measuring cup so I can eat my cereal out of it :)

3. Get yourself a scale that you can use to measure yourself regularly. Also, use the mirror. You
might not be losing weight, instead losing fat and gaining muscle. The scale might stay the same
while your body is improving in the right direction.

Chapter 4: Nutrient ming – the best-kept secret to

making gains
Proper timing of nutrients can make the difference between being competitive and falling off the radar with

your performance due to fatigue, cramping, or other adverse effects that result from poor nutritional
timing. You want to focus on your timing of nutrients if you are a competitive athlete and want to optimize

your performance and get the absolute best out of your training sessions.

Remember to consume your carbohydrates around your training; this can be a full meal approximately 2-3
hours before training. If you’re an early morning workout person who prefers to work out on an empty
stomach, ensure you consume plenty of carbs the night before. Consider taking some fast-acting carbs

20-30 minutes before your workout.

This also means lowering the fat and ber content the closer your work out. It is also important to
consider timing on refueling and ensuring you get protein and carbohydrates and replenish your

electrolytes after working out.

Effective timing of consuming your nutrition in relation to your activity will help lay the foundation for peak
physical results by maintaining proper blood sugar levels and energy.
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It is essential to be mindful of what you consume before your race. Your nutrition can be the pillar that
separates a contender from the athlete left in the dust due to premature fatigue, exhaustion, or debilitating
cramping that could cost you precious time or even the entirety of the workout. As we alluded to in our
earlier message, you would avoid fueling a high-performance race car with watered-down, sub-standard

fuel and expect optimal results.

One of the more critical factors relating to the intent behind pre-workout fuel is keeping your glycogen
levels up. As we endure intense, sustained exertion, our body will burn through glycogen, which is the

temporary storage form of carbs. Glycogen is responsible for delivering immediate energy needs.

If you train earlier in the day, your liver is primarily depleted of glycogen levels due to fueling your nervous

system when you sleep. Your muscles should be fueled by proper recovery nutrition leading up to the day
of your race.

Approximately 30 minutes before your workout, have 1-2 scoops of aminos and/or carb mix.

Remember, your metabolism must be primed with a direct energy source before engaging in an intense,

sustained-pace of your workout. Many athletes may nd bene t from consuming some fruit, applesauce, a
tablespoon of honey (preferably raw, organic honey), a tablespoon of pure maple syrup (the real kind, not

the cheap corn syrup!), a glass of chocolate milk (preferably low fat) along with your scoops of aminos.

If you’re training later in the day, such as afternoon or evening, then be conscientious about what you eat

for breakfast. If you plan to fuel with your meal and it’s too early, your body will have already digested it,
and its bene ts are fading. If you eat too close to your training session, you risk being weighed down by
your undigested food, becoming problematic during the race.

2-3 hours before a workout or race is the ideal time frame to safely consume a complete meal and have
time for that meal to digest before starting their workout or race. According to "Ward Law's Contemporary
Nutrition" (Smith & Collene 2015), this could be around 1,000 calories of food within this window. If you’re
within an hour of your workout, keep your meal at less than 300-400 calories.
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Supplements
What many perceive to be the most important should follow the abovementioned points. Supplements
have their place but do just that, supplement an already established balanced nutritional plan. If you are
going to supplement, it’s important to evaluate the quality of your supplements to ensure they’re from a

good source.

Mul - tamins:
A good, whole foods-based multivitamin source is the best option. Reputable supplement retailers can
assist you with quality, whole foods-based multivitamins to ensure you receive your daily recommended
intake of all your micronutrients. Remember, micronutrients are the spokes of the bike that allow it to

operate. Without health on a cellular level, there is no health.

sh Oils:
Amazing sources of omega fatty acids. As we discussed in the topic of “fats”, our body will not produce

these fatty acids on its own, and they must come from a food source. Or, in this case, a supplement.

One thing I always like to look for in a quality sh oil product is the purity of the seas from which the sh

was sourced. The arctic is always a safer bet. Krill oil is another highly bioavailable form of fatty acids.

Remember, fats are imperative for optimal hormone function, in addition to heart and brain health. They
also cause lubrication for the joints, which is important as we stress out tendons and ligaments during
training.
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Crea ne:
This is a popular product used for building muscle. Almost half of NCAA athletes report using creatine,
according to surveys. Creatine naturally occurs in foods such as sh and red meat but is commonly taken
in a powder as a “monohydrate.”

Creatine plays a role as an ATP energy system, which is the system that provides us with short, explosive
bursts of power. Critical for various aspects of training and competition. It also increases the overall

capacity of our phosphagen system and our body’s ability to repair muscle tissue – leading to more
muscle growth.

Amino Acids:
BCAAs are likely something you’ve heard thrown around a lot. They have their place but understanding
when and where is important. Aminos can help you feel less fatigued, stave off cramping, and help you
recover better from a workout.

Aminos are the building blocks of protein and facilitate the muscle and tissue repair process. They are

especially bene cial at inhibiting muscle protein breakdown during high-volume efforts and aid you in the

storage of glycogen. Check out our BLDR Hydro product for a fantastic BCAA and electrolyte supplement!

These are the primary concepts to consider when prioritizing your approach to nutrition. We elaborate on
each of these concepts below!

Chapter 5: Fueling: bodybuilders vs. athletes.

It is important to understand the principles of fueling for sports performance compared to a traditional
bodybuilder’s approach to nutrition. A substantial percentage of gym goers who train exclusively for
aesthetics - or only for strength - will have a different approach to their nutritional needs than what an

athlete will adhere to. There's a substantial difference between athletic fueling and bodybuilding nutrition.
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Traditional bodybuilders' nutritional regimen will vary depending on what stage of their competition prep
they are in. A competitive bodybuilder in a pre-contest cut will follow a strict but temporary diet.
Bodybuilders will purposely deprive themselves for speci c periods - oftentimes several months - to

become as lean as they can before stepping on stage and looking ripped for their show.

While adequate for their situation, this approach is far from sustainable and potentially has adverse

effects on their health and overall performance.

While bodybuilders look jacked on stage, they are likely in a state where they feel weak. Their overall
strength is expected to be on the lower end of their true capabilities, despite being in “peak” shape from a
physical appearance standpoint. It is not a stretch to say that the leaner and more muscular a bodybuilder

looks, the worse their overall athletic performance will be.

The nutritional approach to athletic performance must be taken with an entirely different perspective.

Often, many traditional bodybuilding competitors (even novice or non-competitive ones) bring over bad
habits when making a transitional approach to athletic performance.

Rather than depriving our body of calories with a goal of dropping to an incredibly low body fat percentage,
our focus will remain on fueling it for optimal performance. By doing such, we must be consuming a

su cient caloric intake to meet our energy demands due to the training we’re putting forth. Olympic Gold

Medalist, Michael Phelps, was known for consuming 8,000-10,000 calories a day to fuel himself for optimal
performance, despite weighing under 200 lbs.

Remember, similar to how a competitive sports car isn't going to run correctly on low-quality fuel - neither
will a competitive athlete training to excel in their competition.
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Chapter 6: Hydra on
The Miracle of Wah-Wah
Dehydration is one of the worst things we can do

for our body in terms of overall health and

making a bodily transformation. The body is 60%

water. Most people vastly underappreciate water

- and competitive athletes are no exception.

A lack of hydration can lead to a whole host of

adverse effects, including - but not limited to -

fatigue, headaches, cramping, dizziness, and

more. This is ampli ed during physical exertion. If not properly hydrated, you WILL feel this during a

training session.

How many uids should I drink?

An active tness goer should ensure they get at least 1 oz. uid/kg body weight. But remember to

compensate for what you lose during training. As you sweat, your body will be diminishing its electrolytes,
and a dehydrated person can take a hit of up to 40-50% of their overall aerobic capacity.

That’s HUGE! To give an example of this, let’s evaluate a marathon performance. The average man
nishes a marathon in about 4:30. This is averaging a mile pace of about 10:19. If you are a person who

can nish a marathon in 4:30. If he were to be dehydrated before his race, a 40% reduction in overall
aerobic capacity would equal him nishing a marathon in over 6 hours!
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While this is a grand scale example, the same principles apply in our day-to-day training and will add up
over time. If we were to short ourselves by 40% of our potential consistently, we’re never going to reach

our potential, and over a year, we would have missed out substantially.

Unlike carbohydrates, water does not provide the same type of energy, but it plays a crucial role in forming

energy. Water literally serves as the medium in which energy reactions occur and is undoubtedly critical
for optimal stamina and endurance. Water is naturally occurring in many foods - especially fruits,

Hydrating your muscles should be a top priority if you intend to bulk up and pack on some muscle during
your training and preparation. If your muscle cells are properly hydrated, protein synthesis is stimulated,

decreasing the overall breakdown of protein.

Depending on your training style, it may create a signi cant demand on your joints, so providing yourself

with optimal hydration will also bring the protective uids important for preserving joint health. Minerals
such as sodium, potassium, calcium, chloride, and magnesium all act as agents that fuel our muscular

system - especially during periods of intense training.

We’ve all had days when we’re feeling under the weather, and our performance is seemingly signi cantly

dampened compared to how we’ve previously performed. Perhaps we’re experiencing fatigue on our

standard bench press sets that we’d traditionally do our working sets with.

Or, maybe we’re cramping up, feeling dizzy and lightheaded only halfway through a run at the same pace
we’d typically breeze through. This could likely be a result of dehydration. If you're dehydrated, then you will
likely also be de cient in electrolytes. A de ciency in electrolytes will mean that your overall strength is

diminished.

As we previously alluded to, dehydration can severely impact performance. According to “Power Eating” by
Susan Kleiner, a water de ciency of 2-4 percent of your body weight can reduce your overall performance
by 21 percent. If you feel underperforming in your runs, consider this whopping fact: your overall aerobic
capacity can decrease by nearly 50%!

Remember, be mindful to replace water lost through sweat as you train to ensure you avoid dropping into a
water de cit.
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The American Council on Exercise (ACE) recommends these ps for

athletes regarding water and addi onal uid intake:
Drink 17-20 ounces of water two to three hours before the start of exercise.

Drink 8 ounces of uid 20 to 30 minutes before exercise or during warm-up.

Drink 7-10 ounces of uid every 10 to 20 minutes during exercise.

Drink an additional 8 ounces of uid within 30 minutes after exercising.

Drink 16-24 ounces of uid for every pound of body weight lost after exercise.

Source:https://www.mtsac.edu/kinesiology/sportsnutrition/hydration.html

Chapter 6: 15 easy meals + pre and post workout snacks

I want you to nd the proper macros for

you goals and so ill be giving you my go-

to snacks for pre and post workouts.

Remember, your ideal macro ratio may

vary depending on your training goals and

body type.

Even the slightest variance can result in

substantial differences. We discussed
body types in the opening section here.
Once you know your somatotype, you will
get a more conclusive idea of how to formulate your macros to become aligned with your goals. Each

body type will likely respond differently to macronutrient ratios, so being aware of your type will signi cantly
bene t you.

If you are of the ectomorph type and looking to cut, remember that you likely have a very high tolerance for

carbs combined with a fast metabolism.

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If you are of the endomorph type, you likely possess a naturally thicker frame and broader shoulders. Your
metabolism may be a bit slower, with less tolerance for carbs. If your body may even store additional
carbs in water, creating a feeling of bloat. This is especially true if you do not su ciently use your energy

storage.

And lastly, if you’re of a mesomorph type, you likely have a more muscular and athletic physique. This
often translates to healthy metabolism and a well-rounded response to nutrients.

When cutting, we should add MORE protein (in terms of overall ratio) to our diet rather than reducing it. Of
course, if you want to cut, we need to enter a calorie de cit. With this in mind, protein intake can afford to

go up while reducing carbs and fats.

Personal Example:
I’m a 190 lb mesomorphic man, would be the following:

Maintenance: 3,000 Calories

Macro Split: 30:40:30

225 Grams of Protein, 300 Grams of Carbs, 100 Grams of Fat

Cutting: 2,500 Calories: -500 Calorie De cit

Macro Split: 35:40:25

219 Grams of Protein, 250 Grams of Carbs, 69 Grams of Fat

Gaining: 3,500 Calories: +500 Calorie Surplus

Macro Split: 25:50:25

219 Grams of Protein, 438 Grams of Carbs, 98 Grams of Fat

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For cutting purposes, we want to ensure our body is receiving more protein for muscle and tissue repair.
For gaining, we can afford to cut back on protein for several reasons.

One, we are upping our caloric intake, and studies have indicated there are no added bene ts between
consuming 220 grams of protein and consuming 300 grams of protein. The more protein we consume, the
more uids we should continue to drink. Secondly, carbohydrates are even more critical during a gaining
phase to properly fuel yourself to get through your workouts.

Remember, depending on at what point you eat before your workout, if you are high in carbs, moderate in
protein, and low in fats. This will prevent any stomach discomfort during exercise. Consider a few of the
following tasty options!

If you eat 2-3 hours before training, here are a few op ons for you:
Macros are written in this format: Protein: Carbs: Fat

2 Rice Cakes with Hummus 7:25:6

2 Slices of Toast & Guacamole 10:46:10

Banana & Powdered Peanut Butter Mix (Lower in Fat) 7:35:2

2 packs of Oatmeal with ¼ cup berries (macros for high 24:67:5

protein oatmeal!)
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If you eat 1 hour before

Banana & Protein Bar 22:45:8

Protein Stick (Such as a high protein beef stick) with Sweet 23:35:9
Potato

Smoothie with banana, ¼ berries, a cup of low-fat milk & 31:48:5

protein powder

If you eat 30 minutes or less before

Tablespoon of Raw Honey 0:18:0

Tablespoon of Raw Maple Syrup 0:15:0

High Protein Yogurt & Berries (Ratio Yogurt brand) 25:15:4

A packet of Fast Acting Carbs & Scoop of Aminos (dextrose 0:16:0

tabs as an example)
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Post Workout
Chicken Breast (3oz) & Sweet Potato 29:33:3

Salmon (4oz) & Rice (1 cup) 29:45:16

1-2 cups of Quinoa 8:39:4

Salad with (2 oz) chicken, edamame, cottage cheese 2 oz) 33:10:11

and eggs (1 egg)

Tuna Salad (half cup) Sandwich on whole grain bread 21:31:17

Chapter 8: Pro ps
1. If you are trying to lean out, stop eating 2-4 hours before bedtime.

2. After your workouts try to have a 4:1 carb-to-protein ratio - 25g protein, 100g carb

3. Eat high glycemic carbs around your workouts and low glycemic carbs the other hours of the day

4. If you notice that your training energy is lower than you would like, add carbs rst. Increase your
carb by 10-15% to get your fueling energy back up.

5. If you are feeling weak or drained make sure to increase your hydration. This can be another big
factor in your energy and performance levels.

. Eat heavier protein meals in the morning and carb-heavy meals later in the day.

7. You need to be dialed in on your diet for at least four weeks before you see results.