Protein

• Builds and repairs muscle
• More protein equals faster muscle gains, better muscle retention, faster recovery, and increased energy
• Most people only consume about 75% of their daily protein
• Vegetarians and Vegans: You still need protein. Tempeh (Fermented Soy) is high in protein and contains a natural antibiotic believed to increase the bodies resistance to infections. We urge you to contact us for specifics about the effects of soy.

Legumes

• Great source of fiber, which helps you feel full, controls blood sugar, and prevents cravings for unhealthy foods
• Low fiber leads to poor digestion and constipation
• Reduces saturated fat and blood cholesterol
• Protects against cardiovascular disease, cancer, and diabetes

Starches & Whole Grains

• High in calories
• Low in Nutrition
• Best to eat post-workout

Vegetables

• Low in calories, high in nutrition
• Loaded with vitamins, minerals, and fiber

Fruits

• Nature’s candy
• Low in calories
• Rich in vitamins, minerals, and fiber
• Note: Fruit contains more sugar (fructose) than vegetables, so eat sparingly if your goal is weight loss, and restrict to post-workout

Good Fats

• We need fat
• Fatty acids build cell membranes, boost hormones including testosterone, and perform key functions in brain, eyes, and lungs
• Slow down digestion process to absorb nutrients
• Provide sustainable energy
• Lubricates joints

Drinks

Tip: Keep a Water Bottle with you at all times or fill up a 2 Liter container each night and finish it by the end of the day. Test: If your urine is clear, you are well hydrated.

Water

• We are 70% water
• Important for metabolism and performance
• Hydrates muscle tissue, allowing it to move more fluidly
• Hydrates discs in the spine, reducing back pain and the risk of spinal injuries

Green Tea

• Boosts immune system
• Lowers cortisol levels (the stress hormone)