What to Eat


  • 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.


  • 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


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


  • Nature‚Äôs 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


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.


  • 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)
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