Fuel Like a Champion Habits

To eat for strength and power, there are several “Fuel Like a Champion Habits” that are important. Let’s review each of them below.

Fuel Tip #1—Eat every couple hours. This means dividing up your calories for the day into many (6-8) smaller meals vs. 2-3 large meals. This is a more efficient way to fuel your muscles, keep your energy levels elevated, and limit fat store. After all, the goal is gaining lean body mass, not fat mass.

Fuel Tip #2—Include lean protein with each meal. Protein is necessary for rebuilding, growth and repair. Protein also helps fill you up. The key is to pick whole food options of lean protein—chicken and turkey breast, eggs, lean red meat, yogurt, cottage cheese, beans, etc., rather than relying on dietary supplements.

Fuel Tip #3—Include fruits and vegetables with every single meal. Yes, fruits and vegetables—not only that they have fewer calories, but they do have nutrients that will help you repair and fuel your muscles and mind.


Fuel Tip #4—Eat whole foods, not supplements. Supplements are just what the name implies—supplements to the diet. Whole foods give you much more than just a single nutrient; quality foods have a variety of vitamins, minerals, antioxidants, and other nutrients that not one single supplement can touch. Although some supplements can have a role in a healthy diet, the key is to eat foods—don’t rely on supplements.

Fuel Tip #5—Plan Ahead. Sounds like a strange tip for strength and power nutrition, but planning will allow you to accomplish all the other tips. Eating quality foods frequently throughout the day will be impossible without some thought and preparation. Giving some thought to the schedule for the day (school, work, training, etc.) will provide a way to incorporate the regular feedings to fuel the body.

Fuel Tip #6—Eat the widest variety of foods available. The more varied the diet, the greater the results. The body thrives off of nutrients; giving it what it needs will enhance the results. Include a rainbow of colors daily—include a variety of lean
proteins, whole grains, and healthy fats.

Fuel Tip #7—Eat to recover. Training breaks down muscle. Muscle grows during recovery. Fueling the body with the right nutrients will give muscle the best environment to repair and grow.

Fuel Tip #8—Eat Clean 90% of the Time: T his gives some leeway for “dietary
freedom.” Following the Fuel Tips 90% of the time will provide incredible results. Eat enough to feel comfortably satisfied, never over stuffed. Remember, the body needs to be prepared again in a few hours to fuel with the best foods possible.

Fuel Tip #9—Focus on Quality, not just Quantity: American’s are overfed, yet undernourished. Increasing calories doesn’t simply mean drinking an extra 6-pack of soft drinks each day, or eating candy bars by the dozen. Gaining quality weight can only come from quality foods – whole grains, with at least 3 grams of fiber per serving, lean protein, and healthy fats.

Following these 9 simple principles will allow you to grow stronger.
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