Magazine_Winter2021_RND4_11.24.20.indd

Performance can be enhanced by timing your calories properly. RESTOCK YOUR PANTRY The process of emptying your pantry and starting over can be cathartic. Get rid of anything that has expired (obviously) and anything that is a “weakness” food. Really take a look at the labels of the items that you have in there. If it’s high in unhealthy fats, toss it. Heavily processed, chuck it. Loaded with sodium, get rid of it. Keep only the foods that will help you achieve your goals and most of all, foods that you like to eat. If you don’t like ‘em, chances are you won’t keeping eating ‘em. So, experiment and explore the outside aisles of your grocery store. Chances are you will find a whole new world out there. Eat 5–7 meals a day Your largest meal of the day should be 2–3 hours before your workout. Always have a recovery shake within 30 minutes of your workout (consider it a meal) and then continue eating every 2–3 hours after you have had your recovery shake. Follow this protocol morning, noon, and night and you will see results faster than you ever dreamed. EAT WELL! Nutrition Quarterly · 2021 – Volume 1 17