Fueled for Success: Sports Nutrition

Sports Nutrition, particularly in regards to weight specific sports, is not a game of Calories in vs. Calories out.  The quality of your calories is key! For example, a handful of almonds equals the same amount of calories as a twinkie. With the twinkie you get dozens of different ingredients, most of which are processed or toxic. With almonds you get one ingredient: almonds. Although the calories are the same, you are filling your body with natural, healthy foods that will give you the most effective fuel for your training and exercise. This truth applies to all aspects of diet when you look at sports nutrition.

The Importance of Fat

Fat is often overlooked, but it is actually the number one nutrient to begin focusing on when we think about sports nutrition. Healthy fats have all of the following benefits:

Source of energy

Essential for cell wall integrity

Fat helps the body burn fat

Proper brain function (AA)

Makes up 70% of brain tissue


  Hormone balance

  Transport of fat soluble vitamins (A,D,E,K)

  Protects you from extreme temperatures

Bad, Anti-Performance Fats

Trans Fats (Hydrogenated oils)

Vegetable Oils

Soybean oil

Corn oil

Safflower oil

Cottonseed oil

Canola oil


Good, Pro-Performance Fats

Olive Oil

Fish Oils

Hempseeds / Oil

Flax & Flax Oil







Real Butter (Raw is best)

Raw Cheese and Yogurt

Grass-Fed Beef, Diary

Free Range Chicken and Eggs

Fatty Fish-Pacific or Wild Salmon, Small Fish-Sardines, etc.




When most athletes think of carbohydrates for performance, they think of sugar and sugar based recovery drinks.  While sugar is a quick source of energy, you pay a price.  It’s a poor quality food that has catabolic effects on muscle and immunity. Must always consider the quality of the food.  Processed carbs are little more than empty calories that compromise performance. While using some sugar for recovery when competing in endurance sports or efforts that are multi-hour is necessary, if this is done consistently for weekly practices or for shorter efforts, you’re only causing harm, making injury likely, impeding performance, and robbing from your health.

Carbs to Avoid:

All processed carbs

White bread, white rice, white pasta

High fructose corn syrup

Candy and Sugary Drinks

Sugar Substitutes


Good Carbs For Recovery (Actual, whole, un-refined food sources)


Whole Grains



Starchy Carbs




Protein is a well established and important nutrient. It is essential for muscle building and repair, maintains a healthy immune response and is absolutely necessary to replenish after exercise to prevent muscle wasting. Once again, quality and not quantity matters.

High Quality Proteins

A high quality protein isn’t commercial, non-organic, and processed.  Quality in this area is organic and wild. 

Free Range Chicken and Eggs

Whey Protein from Grass-Fed, Raw Sources of Cows and Cow’s Milk

Grass Fed Red Meat

Fish (Not Farm Raised)

Sports Super Foods


Olive oil



Grass fed beef

Wild caught fish




Free range eggs


To find out more about Maximized Nutrition Plans, click here.

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ML Perfect Protein
ML Perfect Protein is derived from the whey of 100% naturally-raised cows.