Dietary Advice
Superfoods
The below foods should feature regularly in your diet. I have selected these specifically for their nutrient density to make sure you have a balanced diet and recover efficiently from your sessions. Please use these within the recommended amounts in your diet plan:
- Avocado
- Almonds
- Asparagus
- Brazil nuts
- Chia Seeds
- Garlic
- Sesame Seeds
- Sweet Potato
- Tomatoes
Further to this I recommend a magnesium supplement. I would personally recommend an oil magnesium spray to be administered onto your skin before sleep (ideally after a cold shower)
Macronutrients (per 100g unless otherwise stated)
| Carbohydrates | |
|---|---|
| Rice | 78g |
| Sweet Potato | 21g |
| Quinoa | 64.1g |
| Banana | 20g |
| Pineapple | 13g |
| Apple | 14.3g |
| Blueberries | 14.5g |
| Sourdough Bread | 36g |
| Brown Rice | 74g |
| Whole grain bread | 20g |
| Oats | 67.5g |
| White potato | 26g |
| Cous Cous | 49.8g |
| Pasta | 72g |
| Whole grain pasta | 61.3g |
| Rice noodles | 83g |
| Pure carbs | 100g |
| Protein | |
|---|---|
| Chicken breast | 26g |
| Turkey breast | 31.7g |
| Lean beef | 21g |
| Salmon | 20g |
| Cod | 18g |
| Mahi Mahi | 18.5g |
| Mackerel | 22.8g |
| Tinned tuna | 27g |
| Prawns | 17.7g |
| Lamb steak | 27.3g |
| Chichen Thigh | 24.8g |
| Ribeye steak | 24.4g |
| Tuna steak | 28g |
| Tofu | 12.6g |
| Quorn | 14.5g |
| Veal | 24.4g |
| Lamb Chops | 24.2g |
| Whole egg | 13g |
| Egg white | 11g |
| Whey protein | 80g |
| Vegan protein | 65.1g |
| Pure protein | 100g |
| Fatty protein (60/40) | 60g |
| Fats | |
|---|---|
| Avocado | 14.7g |
| Olives | 17g |
| Almonds | 40g |
| Brazil nuts | 67.4g |
| Cashew nuts | 43.9g |
| Feta cheese | 21g |
| Halloumi cheese | 26.9g |
| Coconut milk | 17g |
| Olive oil | 100g |
| Flax seed | 42.2g |
| Coconut oil | 99.1g |
| Mixed seeds | 45.3g |
| Peanut butter | 47g |
| Almond butter | 50g |
| Cashew butter | 50g |
| Pure fat | 100g |
| Test fat 50 | 50g |
