Everything You Need to Know About Protein Supplementation

Everything You Need to Know About Protein Supplementation

Written by: Jon Shoop

Hello Melissa Bender’s fans and followers! 

My name is Jon Shoop, I am a sports nutritionist and own some nutrition stores in the United States. Melissa and I have been working together for a couple of years with vitamins and supplements for her personal health and fitness. 

As many of you know, she really has enjoyed and benefitted from the supplements I’ve sent her and my recommendations on what to take and at what time of her daily schedule. I have been in the supplement industry for over three years with countless client success stories and thousands of people’s feedback on different supplements. With so many different opinions and thoughts on what to take and when, it can be extremely confusing and eventually can become frustrating. 

Melissa has asked me to start writing about some different topics for her blog to hopefully benefit all of you out there who may not know all that much about the numerous supplements on the market. This is my first blog post for her and I am excited about it! 

Sidenote: I am not a doctor, consult with your physician before starting any exercise or supplement regimen, especially if you have pre-existing conditions.

The first topic we wanted to cover is protein supplementation:

Protein is the main building block of muscle tissue. 

A complete protein source has all 20 amino acids in it. Protein can come from animal sources such as beef, milk, chicken, eggs, most protein powders, and every other animal you can eat. It can also come from plant sources such as peas, brown rice, and quinoa. All animal sourced protein has all 20 amino acids while the various different plant proteins contain some, but not all 20 amino acids. If you are looking for a complete protein source go with an animal sourced protein such as whey, casein, egg, milk, or beef. Or you will need to find a plant based protein that has a blend of different plants so as to combine their different amino acid profiles, such as a protein that contains both pea and brown rice will give you all 20 amino acids when combining those two plant sources.

Different people have different protein needs and requirements. 

Generally speaking, someone who is active and works out 3+ times a week typically needs a higher protein content throughout the day. Also, diet and goals play a big role in quantity of protein needed. 

For example, someone who is trying to lose weight would be sufficient at getting 0.8 grams of protein per pound of body weight. Let me illustrate further: a 200 lb man is trying to lose weight. He would be fine at getting 0.8 X 200 = 160g. So a 200lb man getting 160g of protein per day is a fine amount. 

For someone trying to gain weight, they should shoot for 1-1.2g of protein per pound of body weight. For example a 200 pound man would be good with: 1-1.2 X 200 = 200-240g of protein needed. You can use those numbers to find out your protein requirements. 

Another good rule of thumb I like to use is 1 gram of protein per pound of DESIRED body weight. For example, a 200 lb man wants to lose 50 lbs and get down to 150lbs, so he starts by making sure he gets 150g of protein daily.

I also have a few recommendations on when and what types of proteins to take. 

Proteins breakdown at different rates in our body’s digestive system. This is due to certain proteins being comprised of shorter or longer chains of amino molecules. A fast digesting protein for example is whey protein. A longer and slower time releasing protein source is casein.

Typically I am faced with two different scenarios of people who supplement protein:

The first of which is the person who just takes a protein shake after workouts and at no other time of the day. For this person, a whey protein isolate is a very good choice. The reason why this is a good choice for this individual who just has a shake after workouts is because after workouts we have a critical time frame to help our body’s recover and repair from what we just put it through for maximum uptake. To accentuate this time frame of recovery, a whey isolate protein is the best option. Whey isolate protein is very fast digesting and absorbs quickly into the bloodstream so this is why specifically whey isolate protein is best for this type of person.

The second scenario is of the person who has a protein shake for snack or meal replacement and/or after workouts. For this scenario I would recommend a blended (multi-sourced) protein. The first and main ingredient of the compound being a whey isolate protein, blended with some egg and casein protein in it as well. I call these blended proteins, “dual use” types because they are going to be good after workouts because of whey isolate as it’s main ingredient. The second aspect of this type of protein is its versatile function throughout the day when used as a meal replacement or snack. 

You as the consumer would want something more whole-food like that takes longer to breakdown and digest, keeping you more full for longer, as a normal meal would. Milk, egg, casein, and some plant proteins are all going to be slower digesting proteins than whey isolate. The slower the digesting the longer it will keep you full. So when a blended protein has whey isolate, egg, milk, and/or casein proteins in it, it makes a good option for someone who just wants one protein that is a good fit for all their uses.

I hope this was informative and helped clear up any questions you amazing people have in regards to your protein supplementation! The next topic will be up to you guys so ask away and I will pick one or more questions or topics to discuss in each article.

Thank you for your time, if you have any more questions feel free to reach out! Stay tuned for more articles.

Jon Shoop

If you liked this article you might also enjoy:

Healthy Protein Blended Chocolate Coffee Frappucino

Two Protein Pancake Recipes

You can read more about Jon and his background in Nutrition, Health, Fitness and Competition Training at: 

http://totalnutritiontyler.com/jon-shoop-store-owner/

If you would like to place an order or get more information please message him at: www.facebook.com/tnmansfield

If you have questions for Jon post them in the comments below, or on my Facebook page: www.facebook.com/MelissaBenderFitness

Bender Fitness: Diet Bet Sample Meal Plan

Hi Everyone!

This is a basic, sample meal plan.

This meal plan is approximately 1450-1950 calories, and can be adjusted based on your own needs. It is a sample plan to give you an idea of how to structure your day. You will notice I included some options for sweets. I am better at sticking to a meal plan when it incorporates all of the foods I love. If I view it as to restrictive I have a tough time sticking to it. 

You know yourself best. If something is a trigger food for you try to avoid it. (For me it's Wheat Thins and Hummus. If I sit down in front of the TV with new packages of those two items I can polish them off! PS Don't eat in front of the TV-it is directly linked to increased calorie consumption). Learning to recognize portion sizes and how they relate to "serving sizes" listed on the packages of your food is one of the most important steps to creating a healthy diet. 

Good luck! I can't wait to see all of you hit your goals! You can find plenty of other healthy recipes HERE. Remember, this is a guideline, not a rule book. 

Melissa

PS A diet isn't about being hungry! You should be eating enough to stay satisfied throughout the day, while focusing on making healthy choices. 

You may also enjoy: Bender Fitness Bikini Competition Diet, Abs Are Made in the Kitchen: Meal Prep and Melissa Bender Diet


Check in on Facebook, Instagram or Twitter to let me know how you're doing with your goal!

Sample Meal Plan

-Wake up: 8-16 oz of water (plain or with Lemon) (pre-coffee and breakfast)

Optional: 15-20 Minutes of exercise prior to breakfast

Breakfast: 

-Half cup oatmeal (measured uncooked-cooks to about 1 cup)

-Half cup yogurt (check fat/sugar content. You can always self sweeten a plain yogurt)

-Hard Boiled Egg (or add 1 serving of nuts to oatmeal)

-optional 1/2 cup fruit

-Alternate: Protein Pancakes

-Coffee or Tea

(about 300-400 calories)

Have some Water

Snack (about 3-4 hours after breakfast)

-Small Apple or handful of nuts or Nonfat Yogurt

(100-200 calories)

Water (about 1 hour before lunch 8 oz)

Lunch:

-Leafy Green Salad with Mixed Vegetables

-Protein of choice: Grilled Chicken, Tuna, Salmon, Turkey, or Beans

-Healthy Fat (Avocado or Oil Based Dressing)

-Dressing should be Oil Based or Low Fat Version

-Optional: 1 Slice of Whole Grain Bread or 1 serving of Sweet Potato

***Another Great Meal Choice: Dinner Leftovers (Protein, Veggie, Whole Grain)

(400-500 calories)

Water

Snack: (choose one)

-Banana with 1 tablespoon PB or Almond Butter

-Protein Bar or Protein Shake (can be taken immediately pre or post workout)

-Dark Chocolate (70% cacao)(1 small serving)

-Greek Yogurt

-Hummus and Veggies

-Coffee or Tea

-Protein Blended Chocolate Coffee Frappucino

-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie

(150-200 calories)

Optional: Workout or Walk (helps regulate blood sugar & can prevent over-eating at night). 

Dinner:

-4 oz Protein (about the size of a deck of cards) (Salmon, Chicken)

-Cooked Vegetables of Choice 1-2 Cups (Half of your dinner plate)

-1/2 cup brown rice or whole grain pasta

(400-500 calories)

Dessert (About 1 hour after Dinner can prevent over-eating)(choose 1)

-Apple Slices with Honey

-Dark Chocolate (1 small serving)

-Berries with a little bit (2 tablespoons) whipped cream

-Green Smoothie: Try this Green Smoothie or Anti-Inflammatory Green Smoothie

(100-150 calories)

Water with all meals. Aim for 7-8 hours of sleep per night. Not getting enough sleep can raise cortisol levels, increase inflammation, and cause increased belly fat. 

How to Eat Clean: 5 Tips for Success

Clean Eating. It's a phrase many people throw around, but when you talk specifics with people it turns out it means something different to everyone.  For example, to a body builder the fruit in the picture above might not be "clean" because it has sugar in it.  

Everyone approaches clean eating differently. If you want to lose weight caloric expenditure must be higher than caloric intake (this is true no matter what you eat. Binge eating "clean" foods is still binge eating.) I also want to stress the fact that there is no evil food. There are foods that are higher in nutrients and foods with low nutritional value. 

This is my approach to clean eating. The more closely I stick to eating clean the better I feel, and I see much more definition in my body. I have been re-focusing on incorporating these techniques into my diet, and I am already seeing results. Check out 5 Rules to Improve Your Nutrition and Diet for more healthy eating ideas. 

Clean Eating means eating food which is minimally processed, and as close to it's natural state as possible. Eat whole foods: lots of veggies, lean meats, nuts and fruit. At it's heart, this is the key to clean eating. 

This means that you have to put a little bit more preparation and planning into your food choices. 

1. Prepare: If you are hungry you often want to grab the first thing that's available. Keeping healthy options on hand will improve your chances of success. 

• Cook in Bulk: Prepare extra food ahead of time. On Sundays I cook a large baking dish full of chicken (sometimes fish), and a dish full of vegetables. I can use these in my lunch, on a salad, in pasta, or as an easy addition to any dinners I might cook during the week. 
• Plan for Healthy Snacking: If you are a snacker keep food items on hand that you enjoy and can eat in appropriate portion sizes. Raw Almonds or other nuts, Fruit, Greek Yogurt, etc. You can pre-portion out ingredients for your favorite smoothie.
• Choose Foods that you Enjoy: You are not going to stick to a meal plan if you don't like what you are eating. Don't be afraid to experiment with healthy variations of your favorite recipes. Pinterest can be a gold mine of fun and healthy recipe ideas. You can check out my "Healthy Delicious" Pinterest Board here for some fun ideas. 

2. Portion: Making healthy choices doesn't make you exempt from eating realistic portion sizes. Just because an item is healthy doesn't mean it's low in calories. Two of my favorite foods in the world are Natural Peanut Butter and Avocados. Both foods have tremendous health benefits. Neither is a low calorie food. 

• Check Portion Sizes: When you are first getting used to portion sizes don't be afraid to measure. Keep in mind that measuring is a tool. If measuring food is a trigger to compulsive eating behaviors for you, please skip this one. Having a healthy relationship with food is more important than having an exact portion size. 
• Approximate Portion Sizes: Meat/Protein should be around the size of your palm, or the size of a deck of cards. One serving of cheese is about the size of your thumb. Vegetables should fill about half of your plate or two cupped hands. 

3. Check Labels: Take a quick peek at the ingredient list. I also check the sugar and sodium content of pre-packaged foods. Many otherwise healthy foods are overloaded with additional salt and sugar. (This is especially true of dried fruits and trail mixes. Dried fruit is already high in natural sugars, and many companies add significant amounts of sugar to the fruit during the drying process.)

• Look for ingredients you recognize. For example, I prefer Peanut Butter where the only ingredient is Peanuts.
• Ingredients are listed in order of quantity. Whichever ingredient is listed first is present in the largest quantities. If sugar is the first or second ingredient it's a red flag to me that the food item is not as healthy as it may seem. 

4. Organic/Gluten Free/Grain Free does NOT Automatically Mean Healthy: Just because it has a label, doesn't mean it's healthy or low calorie. Cookies are still cookies, even if they are organic and gluten free. It doesn't mean you can't enjoy them, but remember the term "organic" or "gluten free" does not make it a magic cookie. Keep your portion sizes reasonable. 

5. Stick to the Basics: Incorporate protein, carbohydrates, healthy fats, and proper hydration into your diet. 

• Try to include a vegetable at every meal. For me, the easiest and fastest option is fresh spinach.  I put spinach in salads, smoothies, wraps, sandwiches, pastas, spaghetti sauce, or as a side dish. 
• Eat Carbohydrates: They are necessary for your body and brain to function correctly. You can get your carbs from fruits and vegetables, from grains or from a combination of both. Food=Fuel. 
• Eat Lean Protein: Protein helps keep you full throughout the day and helps your body build muscles. 
• Eat Healthy Fats: Healthy fats have been scientifically proven to improve endurance during workouts. They also help your hair and nails look their best. Healthy fats decrease your risk for a plethora of diseases (heart disease, stroke, and hypertension just to name a few!) Olive oil, avocado, coconut, nut butters, and nuts are great sources of healthy fats. 

Spaghetti Squash over Fresh Spinach with Tomato & Spinach Marinara Sauce and Chicken. 

There is no secret to healthy eating. The trick to it is finding a healthy approach that works for you. I don't eat whole foods all the time, but I make sure they are the foundation of my diet. Today I ate a donut (gasp!) and I don't feel guilty, or that I had to "earn it" or "work it off." I don't eat donuts every day. I do eat vegetables, fruits, nuts and lean meats every day. I exercise and try to make healthy choices.

5 Rules to Improve Your Nutrition and Diet

Hi Everyone, 

The new 30 Day Challenge starts tomorrow. We are going to be doing some awesome workouts! To get the best results from your workout program it's important to pair them with a good nutritional plan. 

So what does a good nutritional plan look like? It varies a bit from person to person. Your nutritional plan should include foods that you enjoy. 

That said, there are some aspects that should be included in your diet. Don't be afraid to explore and figure out what works best for you.  Here are some rules that I try to stick to when deciding what to eat. 

1. Learn to Recognize Portion Sizes: This is by far the one I have the hardest time sticking to! I eat several meals (5-6) throughout the day, so it is especially important to be aware of portion sizes when you do this. Otherwise you end up with 5-6 huge meals and an excess of calories. 

If you aren't sure what a portion size looks like measure it. Three foods that I find shocking when measured are cereal, granola and trail mix. I keep a little sandwich baggie with a 1/4 cup portion size inside my bag of trail mix and granola. It's an easy visual cue to show me what a portion size is with these foods (otherwise I might eat them 3-4 handfuls at a time). You don't have to do this with every food, but if there is something you know you tend to overeat measure it out until you learn to recognize the portion size. 

Remember, you don't have to limit yourself to just one serving with every food, but being aware can help you make healthy choices throughout the day. 

Spinach salad with Fish and Cherry Tomatoes, Sweet Potatoes, Eggplant and Zucchini, Apple

2. Eat Vegetables: Incorporate them into all of your meals. When you fill your plate, aim to make half of that vegetables. I start almost every day with an egg sandwich with fresh baby spinach on 100% whole wheat bread. Sometimes I add hummus or peanut butter (yes, I do love PB with a lot of strange things), sometimes I skip the bread and have eggs with fresh spinach.

Vegetables are full of nutrition and fiber, and most of them are naturally low in calories. The more colors you incorporate into your day the bigger the variety of nutrients you are consuming. Vegetables will help keep you full longer, and help prevent overeating. An added bonus of crunchy vegetables (carrots, celery, etc) is that they take longer to chew, which can help your body recognize satiety (fullness) signals more quickly. 

Egg, Spinach and Bacon

Some Recipe Ideas: Apple Omelet, Vegetable Grilled Cheese, Chicken Vegetable Soup, Veggie Wrap, Green Smoothie, Chicken Vegetable Rice Soup, Grilled Eggplant Sandwich, Filling Green Endurance Smoothie

3. Eat Protein: Protein will help your muscles grow stronger and repair more quickly. It also helps keep you full and satisfied throughout the day. Research is variable on the amount of protein you should consume per day. However, most people trying to build lean muscle aim for 1 gram per pound of desired body weight. 

One serving of meat should be approximately the size of your palm or a deck of cards. Leaner cuts of meat are typically lower in saturated fat. 

Baked Fish and Vegetables

Some Recipe Ideas: Tuna Stuffed Egg Whites, Egg Muffins, Peanut Butter Greek Yogurt, Feta Stuffed Chicken, Crockpot Seafood Stew/Gumbo, Protein Pancakes, Balsamic Chicken with Mashed Sweet Potatoes, Avocado Chicken or Egg Salad, How to Get Enough Protein 

4. Satisfy Your Sweet Tooth: Whoa! Did I really just say that? I sure did. I keep dark chocolate chips in my freezer at all times. If I have a major sweets craving I have a few chocolate chips (remember rule #1 about portion sizes!) 

Remember, you can satisfy your sweet tooth while eating clean. Get creative, and try to steer yourself closer to fruits and away from overly processed sugars. 

If you let the cravings build without ever appeasing them it can lead to binge eating of very unhealthy items. Also, a "diet" will only work if it is a lifestyle change that you are able to stick to. For most of us that means we need to incorporate in some sweets. Don't be afraid to try some healthy versions of your favorite dessert. You just might like it!

I'm a big fan of Sincerely Yogurt. I stick to the Original Flavor, which is refreshing and delicious, and I top it with fresh fruit. Jesse usually gets the chocolate. 

Some Recipe Ideas: Peanut Butter Oat Stuffed Baked Apples, Protein Chocolate Frappucino, Chocolate Peanut Butter Cupcakes, Frozen Banana Bites

5. Log Your Food: Try keeping a written or photographic log of your food. Snapping photos of everything you eat, or writing it down can help you be aware of what you are putting into your body. It can also help you identify if there are certain foods that trigger you to over eat. On the flip side, it can be a great tool to tell you when you aren't eating enough. Eating to much and eating to little are BOTH detrimental to your health and fitness. Food is fuel for your body. To little food and you catabolize your muscle, which increases your body fat percentage. To much food and you become sluggish and consume extra calories which can lead to weight gain. 

Remember, contrary to what you can find on Pinterest, Calories are NOT little creatures that sew your clothes tighter in the night. Calories are simply a measure of energy. 1 Calorie = 4.184 Joules. Calories measure the amount of potential energy that a food item has. It takes your body a certain amount of energy just to pump your blood! One gallon of gasoline has about 31,000,000 calories. You wouldn't fill up your gas tank with gasoline, and then start pouring the gas into the back seat. You also wouldn't be able to drive your car on an empty tank. Fuel your body with what it needs. 

This doesn't have to mean counting calories! Many people find counting calories useful, but it can become something that people get hung up on or start doing compulsively. If you are one of those people it's probably better to just skip number 5. Having a healthy approach toward food will get you results faster, and keep you saner than counting calories. I log my food at the end of the day when I am done eating. That helps me keep the log as a tool for learning, and not something to get fixated on. 

I hope you find these tips helpful! See you tomorrow for Day 1 of the new 30 Day Challenge!

Melissa

What Is Fit and Healthy?

Written by: Suzanne McCurdy

So you are ready to make a change, or perhaps you are already deep into that change and not quite sure how to balance your new healthy life with your old lifestyle?  

At some point in modern society we have all slipped up and gone taken the fast route through the drive thru, popped that frozen dinner in the microwave, or just grabbed a bag of chips and called it dinner.   It's too easy not to have done this at some point, but now you don't want that life.  

You want to live a healthy life like generations before us, or you just want to keep your healthy lifestyle going without sacrificing some of your favorite past times with family and friends.  Let's face it, when we gather food is usually involved.    

Food is welcoming. Feeding someone is a sign of caring so don't stop! Just make some new wonderful stuff they wouldn't even imagine.  I love going to a friend's party and finding fresh hummus and veggies, a rotisserie chicken and fruit for the spread!  (Check out: Healthy Holiday Entertaining). 

When there are healthy options available I can have that one drink, eat well, and not feel like I'm going to regret it in the morning. I don't feel miserably full from junk and can laugh and dance with my friends. You would be surprised how happy people are when you put out something outside of the norm.  

At some point we are all faced with questions, "I'm healthy and I'm being healthy, but why won't this tummy go away?" or "shouldn't my arms be tighter?"  We are all faced with the healthy vs. vanity conundrum.  Some come to an acceptance that those 8lbs of vanity weight really don't matter and you stop worrying. Others of us really wish we could get a restraining order to force those 8 lbs. to stay as far away from us as possible.  

The point is you have to choose.  How important is it for you to look like the fitness model in the magazine?  PS...they probably did a special diet and a possible water deplete before that shoot.  It's okay if you don't want a six pack, that is not the definition of being fit.  Decide what your definition of a fit life and body should look like and be happy with it.  

Learn to appreciate the choices of those around you. It's not a reflection on you that they choose to workout 2 hours a day to your 30 minutes, you are both being fit and healthy.  

Still not sweatin' the small stuff?  How often do you let yourself get out of your comfort zone?  Change is natural with as unnatural as it can feel.  Think about the planet earth (corny but go with me here), we change each year, all the time: seasons (some parts of the world more than others), weather, even day to night. Change is truly natural.  

Change is happening all the time even when we cannot see it.  Long before those leaves change colors and fall off the tree change is happening within and we don't see it, but that is where faith, persistence, and discipline come in.  Changes are happening in your body long before it shows on the outside.   We just have to go with it, accept it and let it happen. Learn to feel alive when you are outside of your comfort zone.

This leads me to stress.  It should not be stressful to live healthfully.  However we all do it, we stress over the number on the scale, over the size of jeans we are buying and the pinch of fat on our sides.  However, what most people don't realize is that stress is wreaking havoc in your body.  While the world around us has changed from century to century and even decade to decade (hello let's remember the 80s!) our bodies have relatively remained the same.  

When we stress our internal systems have no idea that we have an abundance of food surrounding us or that we are really stressed over an email from our boss shortening an already short deadline.  Our bodies go straight into survival mode!  Our bodies only know one type of stress:  "There is no food and a Sabre tooth tiger wants to eat us!"  What does that mean?  Store fat, stop all systems and conserve energy ASAP!  This means your goals are now on the back burner, not by your choice, but by your bodies.

So while you have goals and you are a driven person and want to reach these goals, be proud of what you have accomplished so far.  Even if that accomplishment is simply that you got up this morning and did the cardio you told yourself you would start today.  You deserve to be proud of that.



Hi, Suzanne here! A little about me! I'm 33 currently serving in the Air Force and also serving as an Army wife to my amazing husband and soldier. I love to run and eat healthy! I have a B.S. in Dietetics from Texas Woman's University and am a certified personal trainer.  I have run races, competed in fitness competitions, and most recently added nutritional counseling to my resume.  Motivating others is my passion.  I love this so much I have to remind myself from time to time that it is a job or just pinch myself.  I do not believe in a one size fits all and that each body is different.  Therefore I work hard to help each and every person find their fit and what fit means to them.

You can find Suzanne at:
https://www.facebook.com/NutritionSnobclothing
http://www.etsy.com/shop/nutritionsnob

Bender Bikini Competition Diet

Hi Everyone,

Since competing in my first NPC Bikini Competition and sharing my training here, I have received a lot questions about my diet. 

There are a lot of scary and dangerous diet plans out there, especially when it comes to the world of fitness and physique competitions. People often go to extremes to get the physiques that you see on stage. 

I used a completely different approach to my diet and training than you typically see. I never stepped foot in a gym, and did all of my workouts at home. Also, the lowest my caloric intake ever went was about 1800-1900 calories per day. That is lower than my normal calorie consumption, but not dramatically. I averaged between 1900-2000 calories per day over the course of my 12 week prep. Some days my calories were 2200-2400.

Lunch packed for work:
Tilapia, fresh baby spinach, tomatoes.
Sweet Potato, zucchini, squash, eggplant.
Granny Smith Apple. 

A diet is not necessarily about restricting calories, it's about determining what type of fuel your body needs. I was never hungry during competition prep. When I stepped on stage I wasn't drained, I felt healthier and stronger than ever. 

The biggest change I made was cutting out sweets for the last 6 weeks. I satisfied my sweet tooth with healthy options like fruit, and recipes like this one: Peanut Butter Oat Stuffed Baked Apples. I also cut out my french vanilla coffee creamer, and used Almond/Coconut milk instead or a homemade clean coffee creamer. 

I have shared my meal prep, grocery list, and a typical day of meals during my competition prep. 

I also logged a majority of my meals during competition prep. I am sharing some of them below. *I logged my food at the end of the day instead of pre-logging because I wanted to be sure I was following my bodies hunger signals and not getting to caught up on the numbers. 

You will see that my diet stayed consistent throughout my prep. I did not carb deplete, but I did focus on getting a lot of my carbohydrates from vegetables.

If you are preparing for a competition please remember to focus on keeping your body healthy throughout your prep. Your diet should be individualized to your needs, but you should never feel like you are starving. Food is nourishment and fuel for everything you do. 

Example 1 (5 days Out from Competition):

Breakfast: 
Coffee with Organic So Delicious Unsweetened Coconut Milk
100 Calorie Whole Wheat Flat Bread Roll 
1 Large Egg
Fresh Baby Spinach (on my egg sandwich)

AM Snack: 
Fruit and Nut Trail Mix Bar

Lunch: 
2 Cups Baby Spinach with 5 Cherry Tomatoes
2 Cups Baked Spaghetti Squash
4 oz Boneless Skinless Chicken Breast
2 Stalks of Celery with Smucker's Organic All Natural Peanut Butter (2 Tbsp)
1/2 Cup Black Seedless Grapes

PM Snack:
Green Smoothie (This recipe minus the kiwi: She Hulk Smoothie Recipe)
Included: 
1/2 cup almond milk
1/2 cup coconut milk
1 cup 0% Greek Yogurt Plain
2 cups spinach
1 tablespoon almond butter
1/2 Banana

Dinner:
Quinoa Vegetable Pilaf (Quinoa, spinach, cherry tomatos, eggplant, zucchini, onion, tomato, extra virgin olive oil)
Boneless Skinless Chicken Breast with 1 tablespoon cream of chicken soup

Example 2: (2 Weeks out from Competition):

Breakfast:

Coffee with Unsweetened Vanilla Coconut Milk

2 Slices Ezekial Bread with 1 Egg and Baby Spinach

Plain 0% fat Greek Yogurt mixed with 2 tablespoons of PB2

AM Snack:

Fit and Active Double Chocolate Protein Meal Bar

Lunch:

4 oz Boneless chicken breast

Fresh Baby Spinach with Cherry Tomatoes

5 Stalks of Asparagues (baked with olive oil)

1/2 Acorn Squash (baked)

2 oz baked sweet potato

Granny Smith Apple

After Work Snack: 

1 Slice Ezekial Bread

2 Tablespoons Smucker's Organic Natural Peanut Butter

Dinner:

4 oz baked Chicken

2 oz baked Tilapia

Zucchini sauteed in olive oil

Sweet Potato Chips

Example 3 (4 Weeks Out for Competition):

Breakfast: 

Coffee with Unsweetened Almond Milk

Egg Sandwich on Whole Wheat 100 Calorie Flat Bread

Spinach

1 tablespoon of hummus

1 Homemade Gluten Free Protein Muffin (10/10 Protein Muffin)

AM Snack:

Kashi Dark Chocolate Coconut Granola Bar

Protein Muffin

Lunch:

Salmon Salad with Baby Spinach and cherry tomatoes

Granny Smith Apple

Greek Yogurt mixed with Almond Butter

After Work Snack:

Ezekial Bread with almond butter and half of a banana

Dinner:

Tilapia in a Whole Wheat Tortilla with Greek Yogurt (in place of sour cream)

Baby Spinach

Salsa

Sweet Potato Tortilla Chips

Tilapia, Whole Wheat Tortilla
Salsa, Baby Spinach
Greek Yogurt

Example 4 (8 Weeks Out from Competition):

Breakfast:
Coffee with Unsweetened Coconut Milk
Maple Brown Sugar Oatmeal with fresh Walnuts
Fit and Active Chocolate Peanut Butter Protein Meal Bar

AM Snack:
1 Slice Whole Wheat Bread
1 Tablespoon Smucker's Natural Peanut Butter

Lunch: 
Crockpot Spinach and Tomato Chicken 1.5 cups
Walnut and Spinach Salad
Granny Smith Apple

After Work Snack:
Peanut Butter Greek Yogurt with dark chocolate chips 

Dinner: 
Sushi (A mixed combination)

After Dinner Snack:
Almond Coconut Milk
Crunch Cranberry Almond Multi-grain cereal (1 cup)