While daily nutrition will vary slightly throughout the year, keep a focus on quality of food and timing around training. The quantities and macronutrient splits will change slightly, but for the most part they stay consistent. Here’s a sample day for Marcus Filly:
6:30am – Greens First/Max Fiber/Probiotics/Vit D/B-complex/Fish Oil + Coffee and Heavy Cream
7:30am – AM Training – 5-8gram BCAA and Water
8:30am – 3/4 C Gluten Free Oats, 5 Whole Eggs, 2 Cups Greens cooked in 2-3 Tbsp Bacon Fat
10:30am – Second Cup of Coffee w/ Cream or black
12:00pm – PM Training – 5g Creatine, 3-5g Beta Alanine + 15-30g simple sugars during
2:30pm – PWO – Revive Recovery 2:1 (25-30g Whey/50-60g Carbs) 5-7g L-glutamine
3:30pm – PWO Meal 1 – 1C Basmati Rice + 5-6oz Ground Beef + 1C roasted broccoli + 1/4C fermented Raw Sauerkraut
6:00pm – PWO Meal 2 – 200g White or Sweet Potatoes + 5-6oz Chicken Thighs + Mixed Green Salad w/ Toasted Almonds and Honey Mustard Balsamic Vinaigrette.
8:00pm – Bedtime Snack – 3 TBSP Almond Butter, 30g Protein powder, 1/2C greek yogurt, 1/2C White rice – mixed like a rice pudding + ZMA
If you’re wondering what nutritional needs you have for your training, we work with all our clients as part of our individual design programming.