Working with young athletes, and trying to help them improve their health and performance, it is inevitable that we’ll have nutrition discussions with them at some point. There seems to be quite a few things that need improvement in kids’ diets nowadays. In most families, both parents are working and therefore have less time to prepare meals, which could in part explain why kids’ nutrition habits are not great. In my opinion it is the parents’ responsibility to instil good nutrition habits in their kids’ lives to make sure they grow up healthy and keep good eating habits all their lives.
One thing that literally blows my mind is that a ton of parents let their kids leave the house in the morning without eating breakfast! I come across SO MANY kids who don’t eat breakfast, it’s beyond ridiculous! And then there are more kids than ever with ADD problems…coincidence? I don’t think so. But I digress.
Getting kids to eat breakfast is usually the first step we’ll take in trying to improve eating habits with our young athletes. The complaint we’ll have to most is: “I don’t have time”. A lot of them wake up 5 minutes before leaving for school and imply they don’t have time for breakfast. The idea of waking up a half hour earlier never seems too appealing to them, and more often than not it’s a hard sell. Going from not eating breakfast whatsoever to waking up 30 minutes earlier and having them cook their own breakfast is a pretty big step, I will admit. That’s why we need to be able to come up with quick and easy solutions for them to make sure that they’ll stick with it. And then we can move to a more elaborate plan.
Now, that’s what I’m talking about!
I have 2 go-to recommendations to get someone started on breakfast. The first one is the smoothie option. Throw almond milk, protein powder, flax seeds, some nuts and frozen fruits in a blender and you have a breakfast ready in less than 5 minutes. And you can also take it to go and drink it in the car or on the bus if you’re really in a rush. I posted 2 delicious smoothie recipes on my blog HERE and HERE if you want some examples. Or you could simply use Precision Nutrition’s Super Shake Chart to make your smoothie.
The second option is to make a parfait with plain Greek yogurt, mixed nuts and berries (or whatever combination of nuts and fruits you like). You can even throw a scoop a protein powder in there if you want to increase the protein content. This option is extremely easy and even faster than a smoothie because you don’t have to clean anything.
With these 2 options you absolutely cannot give the answer “I don’t have time” anymore. Those are quick, easy and very good-tasting options. Once you’ve established a routine and you’re not skipping breakfast anymore, we can move to a more elaborate breakfast, if it’s appropriate. An omelette with plenty of vegetables is always a good option.
Or if you want more variety in your breakfast, you can also use the Metabolic Cooking cook book by Dave Ruel, which is an incredible resource for breakfast ideas. There’s over 20 different breakfast recipes that are all delicious and Dave sells the cook book (in e-book format) for a really low price. If you’re interested check it out HERE.
As you’ve heard all your life: breakfast is the most important meal of the day. Don’t skip it. Make sure your athletes don’t skip it.
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I’m sure most of us have learned at some point how to read a nutritional label. Whether you’ve been taught by a nutritionist, a personal trainer/strength coach, a health teacher or if you just saw a segment on Good Morning America, I’m sure that you somehow know how to read one. Maybe you don’t remember what to look for, how much protein you need, how much fat is too much, or whatever else. And I will admit that it can be confusing to someone who doesn’t know a whole lot about nutrition. But whether you remember or not how to read a label, you might be focusing on the wrong things.
The first thing to know about nutritional labels is that if there is one, it’s usually not a good start.
Let me explain very simply…
Does meat usually have a label? Do fruits have labels? Do vegetables have labels?
I rest my case.
You see, most of the natural foods that you can either grow or hunt, are sold as is at the grocery store; no nice box, no colorful packages, no nutritional info….because you know what you get!
When you get foods that come in a box, or a wrapper you know that it’s (to different extents) usually processed food…or should I say food products. Because I’m not sure you’re great great grandfather would recognize this as being food:
As a general rule of thumb, if your great great grandparents wouldn’t recognize it as food, you shouldn’t eat it.
So, processed foods are bad. They’re usually lacking in any nutrients, they don’t fill you, they don’t provide you with any energy and they’re full of preservatives. Maybe I’m going to far, and I do realize that nothing as been proven to that extent, but maybe, just maybe those “food products” and their preservatives that have become the bulk of North Americans’ diets are the cause of all the health problems of our society….Hey, how many types of cancer existed before the big food companies started putting dozens of preservatives in everything we eat. This is a statement that’s not backed by any scientific research (as far as I know), but think about it for a second…
But that being said, there are some foods that will present with a label that won’t necessarily be bad for you. But instead of looking at the protein/carbs/fat content, I’d encourage you to look at the ingredient list before anything else. This is where you’ll know the quality of what you put in your mouth. The less ingredients the better. And the more ingredients you can recognize (real ingredients that is) the better, as well. Don’t be fooled by the claims that are being made on the products, or even by the protein/carbs/fat content, because even that can fool you.
If you look at the label of this sample protein bar, you might think that the protein/carbs/fat ratio is not too bad, and considering it’s a “protein bar” it’s probably a healthy choice. Well, think again. Read the list of ingredients and tell me you know all the ingredients in it! This is not a protein bar….it’s a candy bar with protein!
To make wise nutritional choices, you want to pick something with as little ingredients as possible in it, and with as many of them that you can recognize as being ‘real food’.
Eating healthy comes down to eating a lot of real, natural foods with a lot of nutrients and little to no preservatives. And the more you can avoid pre-made stuff, and prepare food yourself, the better off you’re going to be!
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I write about smart program design, appropriate injury prevention strategies, the importance of strength development in attaining your athletic goals, but achieving a goal goes far beyond just the method you’re using…
Even if I’m not a fan of any of those trends, there’s gotta be a reason why so many people by Crossfit, P90X, bodybuilding training, or unstable surface training. Why is there so many people out there giving so much credit to all of those training methods? Which one is really more efficient? Which one really gives you the best results? If we put an advocate of each different methods in the same ring, it would make for a pretty interesting Royal Rumble. But are they missing the boat?
The same could be said about diets. Why are there so many people raving about so many different diets? Atkins, Weight Watchers, the Paleo diet, low-fat diets, low-carb diets, whatever! Are they all that magical even if they all contradict each other? Wait, but why are they all working??
People are quick to praise the diet or exercise program they’re following. But they don’t give much credit to the thing that matters most, the thing that made their diet or training program successful: their EFFORT! If there is one thing those people who praise those diets and training methods have in common is usually that they follow it to a T and put a lot of effort into reaching their goals. Sometimes it’s not so much which road you’re taking, but simply where you’re going.
There’s an old saying about that…..
I’ll be the first to admit that there are faster ways than others to attain goals, and certainly safer and more healthy ways than others to do it, but if you keep putting the effort in and never look back until your goal is reached, it probably won’t matter to you which road you took to get there. And I truly believe it’s not just limited to diet and exercise; it works the same way for everything in life.
We should be proud of the goals we reach, and more often than not we give too much credit to the road we took to get there. What about we stop giving all the credit to the method, and start giving ourselves the credit for all the blood, sweat and time we put in achieving our goals?
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It seems like it’s been a while since I last wrote a post about nutrition. I am no nutritionist and that’s why and I don’t write about it all that often. But we have to face the fact that nutrition has a huge impact on your training, no matter what your goal is (performance, muscle mass, fat loss, etc). Nutrition and sleep are probably the 2 biggest factors that affect our recovery.
But what’s good nutrition? For the most part, I think that most people have a pretty good idea of what eating healthy means. But I also think that we get caught too often in the macro-nutrient breakdown pitfall. What I mean by that is that we focus too much on the number of calories, ratio of protein, carbs and fat contained in each food we eat. I wrote a complete blog post a little while ago about that subject. Not to toot my own horn, but if you haven’t read, you might want to; I think it was pretty eye-opening for a lot of people.
The most important thing in eating healthy (and also the thing that is the most overlooked factor) is to have a plan! If good nutrition is about eating more natural food that are not transformed food products (read: everything that comes in a bag or a box), thin about what that implies:
- Food at most restaurants and take out place have ingredients that have been conserved in a fridge for days and even weeks, and therefore need a good amount of preservatives to not go bad.
- Trying to find a quick fix when you really hungry and haven’t planned anything for lunch will almost always lead you to poor food choices
- Skipping breakfast, and eating a small lunch will always lead you to over-eating at dinner or at night
My point, if you haven’t figured it out yet, is that it’s not so much about what specific food you eat, but how you plan your meals. You’re not going to be able to eat healhty if you never cook yourself (read: buy frozen dinner and the like). You’re not going to be able to have healthy nutritional habits if you never pack a lunch for work or for school.
The biggest mistake you can make in my opinion is to leave your house with your hands empty and not knowing what you’re going to eat during the day when you’re going to be away from home for 8-12 straight hours. You’re setting yourself up for failure, no matter how good your intents are. Even with the biggest will power in the world, you’re not going to be able to maintain good eating habits over a long period of time if you never plan ahead. Of course it does require some time, some effort, quite a bit of forward thinking (always thinking what all of your meals are going to be for the next day) and YES, you will have to set your alarm clock at least 15-30 minutes earlier in the morning. But what’s more important to you? Your long-term health or the extra 15 minutes of sleep you get 5 days a week?
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I’ve written in the past how much I like smoothies as post-workout nutrition. It’s much easier and involves a lot less planning than having an actual meal; and let’s face it, when you push yourself a little bit when you train, you usually don’t feel like eating whole food. It’s also a much better option than just having a protein and carbohydrate drink because it gives you more nutrients and it’s more complete than just having some powder mixed in water.
If your goal is gain muscle here ‘s a simple, yet delicious option for a post-workout shake and there is a decent amount of calories in it too!
- 2 cups organic whole milk
- 2 scoops chocolate protein powder
- 1 cup frozen mango
- 1 cup frozen dark cherries
- 1 tablespoon coconut oil
- 1 tablespoon chia seeds
- 1 handful spinach (trust me, you won’t taste them at all!)
- 1/2 cup old-fashioned oats
Nutritional Value:
867 calories
45g of protein
96g of carbs
37g of fat
Another good post-workout option if you’re in a rush or forgot to make a smoothie is to look into the Generation UCAN products. It is a recent company on the market and they have developed a special type of carbohydrate that’s a complex carb and not all made of sugar. Their protein and carb powder is definitely a good alternative too for post-workout, although if your goal is to gain weight you might need more than just one serving. Make sure you look into their products!
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As I’ve mentioned in the past, I’m a huge fan of smoothies as post-workout meal. They are much more nutrient-dense than any post-workout formula on the market (they’re usually loaded with sugar), they’re super quick and easy to make and it definitely goes down more easily than eating a whole meal right after you finished training.
This is one of my top 2 go-to, and it’s simply delicious! The ingredients are:
1 cup unsweetened chocolate almond milk (substitute with organic whole milk if you’re looking to bulk up)
1 scoop chocolate protein powder
1 cup of frozen dark cherries
1 handful of walnuts
1 Tablespoon of cacao nibs
1 Tablespoon of Chia seeds
1/2 cup old fashioned oats (optional, again if you’re looking to bulk up)
That is it. Just throw everything in a blender and mix for a minute. I usually prepare it in the morning, store it in our mini-fridge at work, and drink it right after my training.
Enjoy!
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The most important thing that’s going to help you achieve your fitness/performance goals, besides your training itself, is your diet. Let’s face it, the way you eat on daily basis and all the foods you put in your body are going to affect your results. If you don’t eat the right things, it’s going to affect the way you feel, the way you perform and the way you look. When you think about it, there is not that many things that affect our whole life as much as the food we eat. I’ve discussed before how our nutritional habits today are shittier than ever (for lack of a stronger term). And I’m not exaggerating one bit; we get up in a hurry every morning and opt for the easiest, quickest breakfast option (muffin and a coffee, or something like that), and that’s if you’re one of the few who actually eat breakfast. Lunch time isn’t any better since we didn’t take the time to bring a lunch to school or the office, so we go out and get fast-food, eat quickly and get back to work. If you’re lucky, you’ll MAYBE eat a decent meal in at dinner with your family. We always go for the quick fix and we don’t treat nutrition the way it should; we eat just because we’re hungry (instead of doing it to fuel your body) and give little to no importance to the quality of foods we ingest everyday. But I digress.
The important thing to remember is that the way you fuel your body is THAT important in order to achieve your performance/fitness goals. The key to fueling your body the right way is: PREPARATION. You need to plan ahead. The first step in planning is cooking! The best way to plan is to cook in big batches so you have many meals prepared ahead for your week. That way you avoid going for the quick fix because you already have food prepared for almost all your meals. And if you don’t know how to cook…well, learn how to!
Eating healthy and foods that taste good at the same time is possible. Most people associate eating healthy with boring, tasteless foods. That couldn’t be further away from the truth. In the last couple of years there has been many healthy cookbooks that were published. One of my all-time favorite cookbook is Gourmet Nutrition, by John Berardi. It’s a great book that gives you over a hundred great tasting recipes that are, for most pretty easy to make.
More recently (this week actually), my colleague Dave Ruel launched his Metabolic Cookbook. I just took advantage of his launch price (which is 50% off, by the way!) to buy it, and honestly I haven’t tried any recipe yet, but I was completely blown away by the quality of this resource. The recipes in the e-book are classified by categories (types of meat, breakfast, sides, snacks, etc). It also includes over 10 bonuses going from strategies to use when eating out at the restaurant to a fat loss guide. But more important than anything else, you have over 100 different recipes that are all so easy to make that even a dog can cook them!
Guess who’s cooking for me this week?
Seriously, it’s healthy eating made simple….real simple. You just need to follow the instructions. As my colleague Brian St. Pierre put it, the only downfall to his product is that most recipes might be a little too low-fat because he uses egg whites and low-fat dairies, but this is a very simple problem to solve by simply substituting with whole eggs and whole-milk dairies. What’s really cool about this resource is that Dave is still offering Metabolic Cooking at the introductory price of 47$ (retail price is 97$!) If you’ve been struggling to plan ahead your meals and just eat healthy foods that actually taste good, I strongly suggest you pick up a copy of Metabolic Cooking. If you hurry up and order it before Friday, you’ll still get the introductory price where you save 50$!
P.S. Friday I will have a special bonus included on my weekly newsletter! To make sure you get it, be sure to be subscribed to my newsletter (if you already signed up, no need to sign up again, you’ll receive my FREE bonus!)
Whether it is in our training, our nutritional habits or just life in general, there are these things we always need more of. Of course there could be individual differences, and not everybody needs the exact same things, but I’m pretty confident that this list could apply to pretty much anybody. So here it, in no particular order. Start including more of those things in your life right now, if you aren’t already!
1. Eat more whole foods on a daily basis. We just eat WAYYY too much processed foods on a daily basis. Like I’ve mentioned in a previous blog post, we need to stop over-complicating nutrition and how many grams of carbs we’re eating, how much fat we’re taking in, counting calories, etc. We just need to eat whole, un-processed foods like meat, fruits, vegetables, nuts, whole grains and miraculously our dietary goals are going to fall into place. Why don’t you set up your alarm clock tomorrow morning 30 minutes earlier and take the time to scramble some eggs and eat a piece of fruit or two or simply throw some yogurt, protein powder, nuts and frozen fruits in a blender and drink that instead of stopping at Dunkin Donuts to get a bagel and a coffee because you’re in a rush to get to work because you snoozed too many times again.
2. Do more static stretching. How much time do you sit in a day? The answer is most likely between 8 and 12 hours. This is a LOT of time certain muscles spend in a shorten position.
Tell me this is not absolutely awful for your posture
We need to get that length back somehow or we will end up all locked up and barely be able to move at 50 years old. Stretch in the morning, stretch at night, stretch before your workout, stretch after your workout or stretch during your lunch break; whatever you prefer. Even better, why don’t you stretch at all of these times? Whatever you like. Just do it!
3. Listen more. It amazes me how many people are just talking all the time, want more attention and want people to care about them and what they have to say. Well, big news: people don’t care about what you have to say until you start paying attention to them. A wise man once said: “Nobody cares how much you know until they know how much you care”. It couldn’t be any more true. If you want people to start paying attention, show them you’re interested in them in the first place. Stop talking for a second and listen to what people have to say. We have two eyes, two ears and one mouth. In this order.
4. Pull more. How many upper body pushing exercises do you have in your program? Now, how many pulling exercises do you have in your program? If you have a ratio of 1:1, it’s not bad, but I’d be willing to guess that you have more pushing than pulling exercises. Change that right now. Your posture will thank you later. You need 2:1 and maybe a 3:1 pulling to pushing ratio. Give it a try, and give me some feedback in 3 months when your posture has improved and when your shoulders don’t hurt anymore.
5. Walk more. We are getting SOOOO lazy in 2011, it is ridiculous. we don’t even walk anymore. When you see people fighting for parking spots close to the doors of the shopping center to save an extra 50 steps (especially when they’re going to walk anyway once they get inside), it simply amazes me. Are we really getting that lazy? And we’re wondering why the population is getting morbidly more obese every year! The secret to solve the obesity epidemic is not in the new diet out there, it’s not in the HIIT (high intensity interval training), it’s not in the shake weight and it’s not in crossfit.
Sorry dude, that’s not gonna do it!
Just freakin’ start moving for God’s sake! Starting tomorrow, you should start your day with a quick walk before eating breakfast, park at the furthest parking spot possible when you get to work (and when you go the grocery store and the shopping center as well for that matter), go for a walk during your lunch break, and don’t even get me started on the stairs vs elevator thing.
6. Read more. Buy a book every once in a while and read a little before going to bed instead of watching nothing interesting on TV anyway. As a society we read and less, and watch more TV, movies, videos, etc. Sometimes a little bit of time away from all that stimulation is good. Reading is very relaxing, too. It could be a good way to de-stress anytime of the day you need it. Whether you like fiction, humor or self-development books, there are thousands of options for you whatever you like. Here are a couple of my favorite non-fitness related books:
- How to win friends and influence people, by Dale Carnegie
- The 8th habit, by Stephen Covey
- Never eat alone, by Keith Ferrazzi
- The energy bus, by Jon Gordon
7. Variety. We need more variety in the foods we eat, the exercises we do and the sports and activities we participate in. Do you find yourself eating the same 3 fruits every week? Why don’t you buy a mango, a pomegranate or a couple of kiwi fruits next time you’re at the grocery store, you’ll be surprised how good they taste. Plus it’ll be a nice change of pace from the usual apple, banana and orange, huh?
Why don’t you try new exercises next time you’re at the gym to get you out of your comfort zone? I’m all for sticking with the same, basic exercises as main lifts to get better at it and gain strength, but you’re not doing only one exercise every day you’re in the gym, right? Try a Turkish Get Up tomorrow. I guarantee you it’ll be a lot more challenging than you might think and it’ll get your heart pumping for sure!
If you’re a hockey player, get out there and play soccer once in a while. If you’re a basketball player, try baseball if you have a chance. As I’ve said many, many times our body adapts to whatever we do and our muscles and joints get stressed the exact same way all the time. When you’re in your off-season, just do something else. Get out there and try a new sport or activity you’ve never tried before. It’ll change the stress on your body, helps you stay away from injuries and prevents you from eventually getting bored of playing the same sport year-round.
Variety is the spice of life!
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I’ve written in the past about what the biggest secret to gaining weight was: EATING MORE. The so-called hard gainers out there who blame their genetics and are trying to find the magical training program out there to gain muscle mass. There is no secret. But there are ways that are more effective than others. Eating whole natural foods and eating more of it, and following a well designed training program like Show and Go from my colleague Eric Cressey will definitely get you where you want to be.
I just finished the last phase of Show and Go along with the whole Endeavor staff, and I must say that I’m really pleased with the results. I established new PRs (personal records) for my front squat and my bench press, along with packing on 11 pounds (8-9 of which is lean muscle) over 4 months! And honestly, gaining weight was not even my first goal going into the program; my main goal was to gain strength. But I did eat a lot during those 4 months, so the weight and muscle gain was expected.
Here’s a sample 1-day diet record of what I was usually eating in a day:
Breakfast:
- 8 eggs omelet with onions, peppers, spinach and organic sharp cheddar cheese
- 2 Ezekiel bread toasts with organic butter
- 2 clementines, 1 kiwi fruit and 3oz of pomegranate juice
Post Training:
- Smoothie w/ 1.5 cup of organic whole milk, 1 scoop of protein, 1 banana, 4 strawberries, 1 T.spoon flax seeds, 1 T.spoon cacao nibs, 2 T.spoon natural peanut butter and 1/2 cup of oats
16oz of plain whole fat organic yogurt, 1 scoop of protein powder, handful of cashews, 1/2 cup blueberries and 1/2 cup granola mix
Dinner:
3/4 pound of pork chops breaded w/ quinoa flakes
2 cups of green beans cooked in organic butter
Pork, quinoa and green beans
I don’t know exactly how many calories it represents, but if I had to guess I would say close to 4,000. And yes I do realize that it’s a lot of food in one day; and it’s also almost all whole natural foods (nothing pre-packaged or overly processed). I went from 220 to 231 pounds in 4 months eating pretty much like that everyday. My goal is not to show off, but rather to make “hardgainers” realize what does eating A LOT of food actually means.
It’s really easy to make excuses, but a lot harder to cook food, plan ahead for all your meals for the day and actually eat that much food. Combine those strategies with a good, no-nonsense training program like Show and Go and you won’t have to complain about not gaining weight anymore.
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I haven’t done a random thoughts post in a while, and for some reason I like writing these. Hopefully, you like to read them just as much! Today also marks my first anniversary at Endeavor. I guess that makes 2 good reasons to write a random thoughts post! So without further ado;
1. Butter is good for you. I’m sick of people being scared of butter and how everyone is saying how bad it is for you and that it raises your cholesterol and bla, bla, bla. The truth is butter is one of the most stable fat sources over high heat, compared to most vegetable oils which are very unstable. It’s also a great source of vitamin A, vitamin E, beta-carotene, omega 3s and CLAs (if you get the organic kind of course). For all these reasons, butter is an excellent choice for cooking and/or to incorporate in your diet in moderate amounts. And as I mentioned last week, we should all focus on eating more real food, and butter is exactly that. Just make sure you get the organic kind, like any other dairy.
2. Baseball season is right around the corner. For the first time of my life, I had the chance to work with baseball players for a full off-season, and I must say I totally loved it. I had a lot of time to make them stronger, faster and reduce their risk of injuries through good training. A couple of weeks away from training camp, all of our players are about to leave for their team completely pain free and 2 of our high school pitchers got their fastball up to 90 and 88 MPH respectively. So all in all, I can say it was a success and I already can’t wait to work with more baseball players next off-season!
3. As I’m writing this, I’m just finishing the book Never Eat Alone. I can say that it is by far one of the best book not related to fitness that I’ve ever read in my life.
It highlights the importance of surrounding yourself with a lot of people and making contacts with people in a lot of different fields. I already knew that having contacts was important for your career because without good contacts in the fitness business I wouldn’t be where I am today, but the way Keith Ferazzi puts it in his book is really eye opening. Whether you’re in the fitness business or not, you definitely should read that book!
4. I just came back from a road trip to Ohio this past weekend to see on of Endeavor’s hockey player play, and I must say it was a blast! I’ve said it before and I’ll say it again, I love road trips! It’s cool to discover new parts of the country, be in good company, listen to good music, and more than anything drink plenty of stimulants!
And when you drive to go see a good hockey game, it always makes things even more interesting!
5. I read Brian St. Pierre’s blog post last week on How to Buy Olive Oil. Brian basically says that not all olive oil are created equal because the olive oil industry is pretty much corrupted. Most of the olive oil brands are imported from Italy, but most of the time they’re just bottled in Italy as they are actually made in other countries. And most of the time the quality of the oil is not what they claim on the bottle. Long story short, the only way to know if the olive oil you’re buying in the US is legit is to look for the COOC (California Olive Oil Council) Logo on the bottle.
On an interesting side story, I went food shopping last night and tried to find a good brand in my local grocery store. Result: of the dozen of brand the store carried, not one had the COOC label! Just another proof that your typical grocery store’s products are of inferior quality.
6. What’s the most common compensation pattern at the shoulders? Upper trap dominance. A lot of athletes have this problem and it’s easily noticeable in different upper body exercises. For more detail on this, make sure you get the free report on shoulder injury prevention strategies by signing up to my newsletter!
As you’ve heard all your life: breakfast is the most important meal of the day. Don’t skip it. Make sure your athletes don’t skip it.
