Page 33 - Fully Equipped Playbook

NUTRITION/LIFESTYLE
You may or may not have heard of food timing. This means eating based on what you’re about to do, or what you just did. You are lucky to learn this tip now, it wasn't until a few years into my clean eating journey that I found this information out.
Here’s how it works; if you’re about to play a game, workout, or perform a high intensity exercise, the key is to eat food with a good mix of carbs, fat and protein. Personally, a huge meal before a game makes me uncomfortable. I want my stomach satisfied, but not full when I know I'll be running and playing hard, so portion control is key.
Usually about an hour before the game I eat a protein (chicken, jerky, wild salmon), a carbohydrate (rice, sweet potato), and some fat (grass-fed butter, avocado, almond butter). Then right before I head out I take a “shot” of raw honey to get some fast acting carbs/fuel in my system. During a game, my go-to is a banana or other fruit and sunflower seeds. Fruit provides the carbs my body craves, and the fat from the seeds keeps me fueled up. After a game I shoot for a similar combo of protein, carbs and fat, but lighter on the fat since it slows the digestion of nutrients and post-game I need those nutrients right away. After a workout I usually down a big shake containing whey protein, banana, blueberries, green powder, and glutamine. Roughly an hour later, I will have a meal with a significant amount of carbs to replenish glycogen levels (energy stores in the body).
Eating clean may seem tough at first, but like the many other tools in the Fully Equipped Playbook, once you realize the array of options available to you, it will become second nature. Before you know it, you’ll learn how to create meals by switching out different proteins, starches, veggies, and fats.
Here are some meal ideas, it’s up to you to mix and match, and flavor to your liking. I can help with flavor ideas and some simple recipes, just ask!
Proteins that I eat regularly include free-range organic chicken, grass-fed burgers, wild caught fish, pasture raised eggs, and bison jerky.
32