Nutrition: More Than Dietary Changes

While working with one of the lineman on the team with making some dietary changes, I have realized how hard this can be to change those habits. Currently he has had some knee issues, respiratory problems, and low back ache. He didn't need just dietary changes, it seemed some lifestyle modification was necessary as well. There are a few steps that we are taking to get there

Step 1: Dietary Guidelines
These guidelines are pretty identical to those of Precision Nutrition. Why? Because after following it for a few years, listening to DR. JB talk, and seeing the endless great results he has gotten it only seemed smart to pass on the info.

Guidelines for meal construction.

1) Eat every 3 hours

-The following information will explain what these meals should consist of.

2) Eat a protein with every meal

-Approx. 20-40 grams worth per meal

3) Eat a fruit or veggie with every meal if possible.

Load up on these especially veggies, they will fill you up and keep you from getting hungry before next 3 hours

4) Utilize Carbohydrate timing

-Keep your starchy carbs (breads, pasta, oatmeal, cereal…etc) for after workout. A complex carbohydrate such as oatmeal or whole wheat bread can be eaten for breakfast also.

5) Try cutting out 0 calorie containing beverages throughout day

-This would include juices and pop. Replace with water, diet soda, tea, and coffee.

6) Utilize food combinations (very important for body composition)

-There are 2 categories of meal-Anytime and Post workout/breakfast. Anytime meals will be those that include protein, fruit/veggie, and healthy fat source (olive oil, cheese, dark meat, peanut butter), and will consist of low carbs (no starches/sugary foods).

7) Cheat 10% of the time

-There is no reason to not enjoy foods that you love. A “cheat” meal can be anything but a good point to remember is not to go overboard. Remember this is a cheat Meal not day. These are usually utilized on weekends, when you will most likely be eating out; usual allowance for these is 4-5 per week.

Step 2: Progressive Dietary Changes

If you bombard someone with all kinds of new changes it will quickly get overwhelming. This calls for finding the one or two things holding him back the most. First, start with changing the food available (snacks, meals, trips). Next was learning how to fill a plate. Backing off from the excessive starch, treats, and, juices. Gradually this will hopefully lead to a full dietary change.

Step 3: Follow Up

Over the last few weeks he has done a great job at keeping me posted on progress and what he is having difficulties doing. Obviously it will be a long process but we have made great strides...Down double digits already!