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 |