Top 10 Nutrition Principles for Football Players

Top 10 ‘Keep it Simple’ Nutrition Strategies Infographic Made for Your Football Players

Sometimes, in order to have our athletes get results, we must make our instructions easy to understand and apply. Simple habits broken down, that can be applied can create big changes.

That’s what we did with our ‘Top 10 Nutrition Principles for Football Players’.

(Feel free to share the Infographic with your athletes)

1). Pump Up Protein. Eat some – at Every. Single. Meal. Most people eat a lot of protein for dinner and very little in the morning. The truth is, to build and repair muscle & keep you full throughout the day, people should aim to eat a handful of protein with each meal. More doesn’t give better results. But less can slow your gains. The portion should be equal to about ¼ of your plate.

2). Water Works. Divide your body weight in half. That is at least how many ounces of water you should drink each day. For example, if you weigh 200 lbs, you should aim for 100 ounces (8 ounces = 1 cup, so that means you’d be drinking about 12 cups of water daily). Make this simple by drinking 2 cups of water before each meal and then sipping more between meals and during workouts.

3). Start Every Day with 2 cups of Water. Drink 2 cups of water as soon as you wake up before eating anything or having coffee or tea. Then enjoy whatever that next meal will be.

4). Start with Breakfast. Fueling your body in the morning (after those 2 cups of water mentioned above) prepares you for the day – physically and mentally. Look for foods that combine protein (see #1), some whole grain and veggie or fruit. Try Greek yogurt, berries and some granola for example.

**If you are looking for a nutrition system made specifically for football players, go checkout the details on Complete Football Nutrition here >>

5). Fill Half Your Plate with Veggies & Fruit. Every time you eat, half your meal should be veggies and/fruit. Think ¼ of a plate protein, ½ veggies/fruit and ¼ grains. These give you nutrients that no other food can offer.

6). Don’t Skimp on Fat. Fat is healthy. Every meal should include some healthy fats – foods like nuts, salmon, egg yolks, olive oil, avocado and tuna all provide healthy fats to help the body stay healthy, recover and grow.

7). Fiber Matters. You get fiber from foods like beans, whole grains, veggies and fruits. And you need about double what you’re eating now. Most people eat half of what they need, so add in 1 serving of grains like oats, sweet potato, beans, quinoa or other similar foods each meal. When these are combined with veggies and fruits your body will have what it needs for optimal performance.

8). Snack Purposefully. If you’re actually hungry between meals, plan to have a smart snack – fruit and nut butter, veggies and hummus, a handful of nuts, etc. This can help give some energy you may need to feel better on the field and in the classroom. Just be cautious of the mindless snacks, meaning those that you eat simply because they’re there.

9). Eat Your Calories, Don’t Drink Them. The average person drinks about 450 calories each day – that’s about the same amount of calories as a large bowl of ice cream. Eat your calories using the tips above.

10). Consider Supplements … as Complements. Supplements should complement a quality diet, never in place of a quality diet. Start with Tips 1-9 above, then consider certain “complements” that may help.

Dr. Chris Mohr is on the Coaching Council at Football Coach U and is the creator of Complete Football Nutrition.  If you are looking for a football nutrition system, then go checkout the details on the Complete Football Nutrition here

How Omega 3 Fatty Acids Help Fat Loss and Strength

By Kevin DiDonato MS, CSCS, CES

You are getting older. And so is a good majority of our population and the world. With an estimated 77.6 million baby boomers, it’s a fact that we are getting older.

And there is nothing you can do about it!

But there could be a way to control the SPEED of aging.

Watching your diet can help you maintain a healthy body weight.

And exercise strengthens your muscles, which can lead to overall better body composition.

Strength training also increases strength in your muscles and bones.

And this could add YEARS back to your life, figuratively speaking.

But there is ONE IMPORTANT nutrient you need to remember to take as you get older.

And this one nutrient, shown in research, could improve your heart health and has the potential to help you shed a pound or two.

Plus, now it could help increase your overall strength and force production.

Let me explain…

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats which your body cannot make.

Omega-3 fatty acids are broken down into three sources:

• ALA (plant based)

• DHA

• EPA

DHA and EPA are found in Krill oil and fish oil.

However, you may have heard that Krill Oil is better than Fish oil.

As a review…

Fish oil and Krill oil BOTH contain DHA and EPA.

And, some studies have shown, fish oil contains slightly higher levels than Krill oil.

However, the structure of Krill compared to fish oil is the KEY.

In fish oil, the omega-3 fatty acids are bound by a triglyceride backbone.

And in Krill oil, the omega-3 fatty acids are bound by a phospholipid backbone.

And this is the BIGGEST difference between the two.

Krill oil only contains 62.8% omega-3 fatty acids.

But due to the chemical makeup, it could help to improve the absorption rate in your intestines.

This means that you could potentially INCREASE omega-3 levels in your blood.

And this may make it MORE powerful than just regular fish oil of which the absorption rate could be significantly LOWER.

ALA is another form of an omega-3 fatty acid, and is a good source, but might not be as beneficial as Krill or fish oil.

The problem with ALA is this: once ingested, ALA has to be further processed to turn it into DHA.

And this conversion of ALA to DHA, research shows, is not very efficient.

You may not get as much DHA from ALA that you would find in Krill oil.

In order for you to increase more omega-3 fatty acids intake, it should be recommended to increase your vegetable intake AND your intake of fatty fish.

Omega-3 fatty acids could potentially reduce cholesterol and improve your heart health.

It also has been shown to improve symptoms of depression, arthritis, and possibly cancer.

But now, omega-3 fatty acids could also possess the ability to improve the quality of life as you age.

Give me a minute to explain…

Strength Training And Aging

One way to stop the age-related decline in muscle loss could be to turn to strength-based exercises.

And with more and more people aging and reaching baby boomer status, the population of older adults who exercise IS EXPLODING.

Strength training progressively promotes overload to your muscles, possibly increasing muscle size and strength.

Muscle tissue is more metabolically active than fat tissue, possibly leading to weight loss or even more muscle tone.

Exercise, in general, improves strength and endurance in your muscles, and also put stress on your bones.

And this stress, research suggests, can strengthen your bones, therefore possibly improving, or even preventing, age-related osteoporosis.

And let’s not forget about weight loss.

Increasing muscle tissue has the ability to increase a metabolically active tissue.

And this tissue needs more CALORIES in order to keep you running throughout the day.

Having more lean mass (muscles) could increase your resting metabolic rate, so you could burn more calories throughout the day - even while SLEEPING.

This could potentially improve body composition by burning your fat stores to use as energy.

This may leave you trim and tone way into your golden years.

Omega-3 fatty acids, some clinical research shows, provide even MORE benefits than you already know about.

Researchers in Brazil have possibly discovered AMAZING benefits regarding omega-3 fatty acids and strength training.

It might SHOCK you to know that omega-3 fatty acids have been shown to IMPROVE strength as you get older.

The Research

Researchers in Brazil recruited 45 women with a mean age of 64.

They divided the women into three groups

• Strength training only

• Strength training with omega-3 fatty acids for 90 days

• Strength training with omega-3 fatty acids for 150 days

The researchers wanted to see if omega-3 fatty acids could benefit muscle strength and development.

After 90 days of strength training, the researchers were SHOCKED by their findings.

They noticed that all three groups increased their strength and muscle force.

But more importantly, the group supplemented with omega-3 fatty acids showed SIGNIFICANT improvements in strength than the strength training alone group.

They concluded that strength training DID improve strength in elderly women and in ALL groups, but that groups supplemented with omega-3 fatty acids showed significant improvements in muscle strength AND functional capacity.

Take Home Message

Aging affects everyone differently.

And with the baby boomer population increasing, there are plenty of people looking for the fountain of youth.

Exercise is one way to increase longevity due to altering body composition, blood lipid profiles, strengthening of your muscles and bones.

Omega-3 fatty acids and strength training combined may STRENGTHEN and improve muscle force.

And this could lead to increased lean mass, which may alter your body composition - for the better.

In order to increase your omega-3 fatty acid intake, you should increase your marine (fish) intake and vegetable intake.

You could possibly live a leaner and fuller life throughout your golden years.

Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

4 Fat Burning Tricks Using Protein

by Kevin DiDonato, MS, CSCS, CES

If you’re looking to lose weight, then there is ONE nutrient you need to be sure of which you are getting enough.

And this nutrient – which may be found in most foods – is vital not only to weight loss, but to the health of your body and cells.

In fact, this nutrient – which I will reveal to you in a minute – has been shown to repair cells AND make new cells in your body.

What is this magical nutrient?

It’s protein!

And today, I want to show you FOUR simple ways – that you can implement NOW – that will boost your intake of protein!

In case you haven’t heard, high-protein diets have gotten A LOT of attention recently due to their ability to improve weight loss results.

But first, you need to understand not only why protein is good for you, but the exact way it helps you lose weight.

Protein and Your Body

Firstly, protein is the building block of life.   Once it enters into your body, it is broken down into its basic form – amino acids.

These amino acids are then used by your body to repair cells or MAKE new cells.

Now, protein is a vital component to many cells in your body, including your skin, organs, glands, and muscles, plus it’s necessary for normal growth and development in children and young adulthoods.

Most people think about protein as a way to build muscle – which is more beneficial than fat at boosting metabolism.

But did you know it has been shown to be effective for weight loss?

Protein is broken down into essential amino acids – your body does not make these, so they need to be obtained through food – and non-essential amino acids – which means your body makes them from digested protein.

Now, a high-protein diet has been shown to boost weight loss by making you feel more satisfied after your meal.

Plus, it has been shown that your body may burn more calories from DIGESTING proteins – called the thermic effect of foods – than other nutrients such as fat and carbohydrates.

The recommended protein intake is 56 grams for men and 46 grams for women – per day.

But in order to lose weight, some nutrition experts recommend you eat more than this.

But remember, no matter how much protein you eat, if you do not exercise, or your calorie intake is too HIGH, then this could lead to WEIGHT GAIN as opposed to weight loss.

So what are some easy ways to include more protein?

Easy Tips on How to Include More Protein

If you’re looking for easy ways to increase your protein intake, then you have come to the right place.

These FOUR WAYS are easy to implement, and may have you feeling leaner – in no time at all!

1. Power Up Your Breakfast With A Shake

One of the easiest ways to boost your intake of protein is to make a protein-fortified shake for breakfast or as a snack.

Simply add a scoop (or two!) of protein powder to your normal breakfast shake in order to easily boost your intake of protein.

But you don’t need protein powder to increase your intake.

Simply add almond milk (great source of protein), Greek yogurt, or coconut milk (great source of healthy fats too!) to a blender, add some ice and berries, and you have yourself a protein-packed, fat-blasting breakfast shake.

Here is a great recipe:

Chocolate Covered Strawberry Shake

1 cup unsweetened almond milk
2 scoops of chocolate protein powder
½ cup fresh or frozen strawberries
4 ice cubes

Add all the ingredients to a blender and mix until smooth!

2. Include More Lean Meats into your Day

Lean meats – such as lean grass-fed beef, ground turkey, wild-caught fish, and free-range poultry – are great options for increasing your protein intake.

In fact, one ounce of most of these lean meats may contain roughly SEVEN grams of fat-busting protein.

Include THREE ounces (or more depending on your weight) of lean meats and you may find your meal more satisfying – which could limit the amount of food you eat and help you process carbs more effectively.

Here is a great recipe for Mini meatloaf’s containing lean, ground turkey:

Texas-Mex Mini Meat Loaves

Nonstick cooking spray


1 lb. ground turkey breast

¾ cup rolled oats

½ cup mild red salsa
¼ cup snipped fresh cilantro
2 egg whites
2 tsp chilli powder
1 ½ tsp ground cumin

¾ mild chunky salsa
½ cup low fat cheddar cheese

Preheat oven to 400 degrees. Lightly spray a 12-cup muffin pan with nonstick cooking spray. In large bowl combine turkey, oats, red salsa, cilantro, egg whites, chili powder, and cumin. Divide mixture among muffin cups. Bake for 20 minutes or until no longer pink.  Top each meat loaf with 1 tablespoon chunky salsa and 2 teaspoons cheese.

3. Add Some Crunch to Salads or Snacks

One of the easiest ways to boost your intake of protein is including different types of nuts into your snacks, or on top of salads.

Nuts are a great source of protein, fiber, and healthy omega-3 fatty acids.

They can be a perfect addition to any diet plan if you’re looking to boost your intake of protein.

4. Even Protein for Vegetarians

If you are vegetarian, there are plenty of protein-rich options for you as well.

Sources like avocados, beans, lentils, quinoa, and leafy-green vegetables (kale and spinach) may all boost your intake of protein, healthy fats, fibers, and calories.

For a quick and easy protein-packed meal, try mixing some cooked beans and rice for a complete and satisfying meal.

Pump Up Weight Loss with Protein

If you are like some weight loss seekers, you may have turned to a higher-protein, lower-carb diet in order to get the best results possible.

And this may have worked for you!

However, if you have struggled – or are struggling – to figure out the best way to include protein, then these four tips are for you!

Not only could you grow and repair cells, but you may satisfy your appetite, burn more calories, and LOSE MORE WEIGHT – all by including a little more protein into your daily meals.

3 Top Weight Loss Tips for Six Pack Abs

by: Jayson Hunter, Registered Dietitian, CSCS

Weight loss tips for six pack abs are in high demand these days. It seems everywhere you turn dieters everywhere are searching for the secret to the ever elusive flat belly. Registered Dietitian Jayson Hunter, who has helped hundreds and hundreds of people lose weight successfully, has released the following easy-to-follow weight loss tips for six pack abs.

“Losing belly flab isn’t easy, but the formula is pretty simple,” Hunter explained. “There are simple things people need to focus on to lose weight fast.”

Hunter recommends these 3 top proven weight loss tips for six pack abs:

1) Review food labels

Avoid foods that contain excess sugar and calories.  Especially avoid foods that contain any trans-fats. Look for foods that are low in energy density.  This means you get a good size portion, but low calorie.  This will generally be non-processed foods. Meaning fruits, vegetables, whole grains and lean proteins are your best choices.

2) Follow the 90% rule

If you can follow your diet plan 90% of the time then that is enough to have success with weight loss. If you find yourself breaking the rules more than 90% of the time then the chance of being successful with weight loss is not as likely. Your chances of failing increase significantly. 

Lose the all or nothing attitude and just take one day at a time. Reflect on your day before you go to bed at night and instead of getting down on yourself because you weren’t perfect just set goals to accomplish next day that would eliminate those errors.

3) Keep total fat intake under 30% for the day

This can be accomplished by not adding too many extra fats such as butter, sour cream, mayonnaise, etc.  It doesn’t mean you have to completely eliminate these items, but do not eat them as a regular food item every day.

Jayson Hunter, RD, CSCS is the author of the Carb Rotation Diet. 


Mark Dilworth, BA, PES

Your Fitness University
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Avoid These 5 Fat-Gaining Mistakes

by Kevin DiDonato, MS, CSCS, CES

America has a large problem.  The obesity epidemic is reaching epic proportions.  Compared to 20 years ago, more and more states have higher rates of obesity.   Lack of exercise, eating too many refined foods, and eating on the run top the list of trends which need to be broken to curb obesity around the world and in our own backyard!   For the majority of us, we fall for simple food traps that destroy our fat burning goals and most of the time we have no idea we’re doing it!

Here are the Top Five Fat-Gaining Mistakes we all make:

Mistake #1:   Limiting Fat-Burning Fiber In Our Diets

On average, Americans are not getting enough fiber.   People tend to stay away from whole-grain products and they don’t eat the proper servings of fruits and vegetables.  Fiber works and has many benefits. But there are two chart toppers.  First, when having both types of fiber in the diet, you feel fuller, helping to curb the snacking in between meals or after a meal.  Second, fiber is a great way to monitor blood sugar and control insulin levels.  Results: no low peaks and valleys where you lack energy and drive.

Advice: Eat more whole-wheat food products or sprouted-wheat products, get plenty of fruits and vegetables, and increase your fiber intake slowly.  This will help prevent extra bloating and gas associated with quick fiber increase.  Aim for 25-35 grams of fiber per day to destroy stubborn belly fat.

Mistake #2:   Our plates are just not colorful

Plain and simple, we are just not eating enough healthy fruits and vegetables.  Fruits and vegetables are filled with essential nutrients, vitamins and minerals, plenty of fiber, and are low in calories, helping you trim the waistline while enjoying your favorite healthy snack.    Research shows that having an apple before a meal, made the participants eat less.

Advice:  Color your plate with plenty of reds, oranges, and yellows.  This provides plenty of fiber, nutrients, and low-calorie tidbits which curb your appetite and leave you less hungry, preventing you from overeating.

Mistake #3:  Eating only 1, 2, or 3 meals in a day - Can Lead To More FAT

Not eating frequently throughout the day will destroy your metabolism.  Eating more often helps regulate blood sugar and gives your metabolism the boost it needs to burn calories throughout the day.  The problem is that not everyone has the time or the healthiest food options to snack on.

Advice: Try eating 4-6 small meals throughout the day.  Incorporate fruit, whole foods, and lean proteins to help keep you satisfied while meeting your nutritional needs.  The meals should be around 200-400 calories, and have plenty of heart-healthy fiber and belly-fighting fruits and vegetables

Mistake #4:  Hidden Calorie Pitfalls

There are hidden calories no matter where you go.   The servings of food you get at fast food joints have increased in size and calories.  This results in an equal increase in our waistlines.  If you have to eat out, take the right steps to avoid hidden calories.  Get dressing on the side, package half of the meal to go, split your morning breakfast muffin or bagel, and get creamers, sugar, and other condiments on the side.

Advice:  Beware of hidden food traps.  Try to eat breakfast at home which will make you less apt to stop for a calorie-loaded bagel or muffin.   Get toppings on the side, giving you more control of the amount of calories going in your body.

Mistake #5:  Limiting muscle-building, fat-burning protein

Unfortunately, there are hundreds of diet plans on the market today, making it hard for people to understand how to feed their fat burning machine.  Incorporating adequate protein intake into your diet leaves you satisfied and feeling fuller for longer periods of time, which curbs your appetite.  Protein also provides essential amino acids which help to repair and stimulate growth of muscle tissue, keeping your fat burning machine active.

Advice:  Consume more lean proteins from sources such as eggs, lean grass-fed red meat, fish, and poultry

Avoiding these Five Fat-Loss Mistakes will help you lose weight and help keep your metabolism from going through the roof.  This will get and help KEEP the body of your dreams for years to come!

Powerful Yogurt Helps Burn Ab Fat

To burn abdominal fat and total body fat, you need a healthy, managed meal plan that you can maintain. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods such as Greek yogurt. Check out this hilarious video produced by Powerful Yogurt:



Eat more protein to help rebuild your muscles after a tough strength training workout. Powerful Yogurt has 25 grams of protein per serving.

Research has also proven that protein keeps blood sugar levels more steady when you have a meal that includes carbohydrates. Protein helps you feel fuller for a longer period (slower digestion). Protein also keeps the hunger hormone (ghrelin) in check so your hunger doesn't spike so high. Just include protein foods with each meal.

Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start burning fat and to shape your athletic body!

Mark Dilworth, BA, PES
Your Fitness University
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Rapid Fat Loss and Six Pack Abs

8 Superfoods for Weight Loss

by Karen Danish, LAP

You know the phrase, “eat more to weigh less,” really does have truth to it, but only if you are eating more of the right foods. A healthy body inside and out starts with a healthy, clean diet. Any weight loss professional will tell you that eating healthy will yield better results than a poor diet with rigorous exercise. So, let’s talk about what foods you should be eating to aid you in your weight loss goals. More specifically, superfoods. These foods are packed with nutrients, vitamins, minerals and fiber and may help trim waistlines.


1. Artichokes. This vegetable helps balance out any snack or meal. It is a great source of fiber and protein, making it a wonderful weight loss food. One medium-sized steamed artichoke has 16 grams of fiber and 10 grams of protein, which helps you recover from vigorous workouts. With just 150 calories, they can also help increase metabolism – the rate at which your body burns calories.

2. Apples. “An apple a day…” well, you know. Studies show that people who ate an apple before a carb-filled meal ate fewer calories overall than those who had a different snack. Apples are full of antioxidants, natural sugars and fiber so they help keep you fuller longer. They may also help prevent metabolic syndrome, which is a condition marked by an excess of tummy fat. They’re easy to take with you, so go ahead and stock up.

3. Pumpkin. It’s more than a special holiday treat. Canned pumpkin is a nutrient-dense food because it’s low in calories and fat but high in essential vitamins and minerals, plus fiber. Use it in soups, chili, pancakes and healthy desserts – all year long!

4. Grass-fed beef. Beef – and most animal products – are high in protein, which helps stimulate metabolism. You’ll feel fuller longer and reap the benefits of a high-iron food, an area where women are sometimes deficient. All-around, grass-fed beef is much better for our diets, for the animals and for the environment.

5. Broccoli. This superfood is at the top of the list. It is an excellent source of calcium, and studies have shown that the more calcium there is in a fat cell, the more fat that cell will be able to burn. Enjoy this veggie steamed or raw for all the nutritional benefits.

6. Onions. Onions help speed up the breakdown of fats in your food, which encourages the body to excrete more fat than it stores.

7. Raw almonds. A handful of nuts are a great source of unsaturated fat and protein. You can give your metabolism a boost with just 12 almonds per day.

8. Kale. These greens have been gaining a lot of popularity these days – and for good reason. One raw chopped cup contains only 34 calories and a generous helping of iron and calcium. These leafy greens are perfect for lunch and side salads as well as mix-ins for power smoothies.

Make sure to incorporate these into your daily meals to take advantage of all the powerful nutrients they provide. Also, make sure to consult your doctor with questions regarding diet or various training plans.

This post was written for Sports Fitness Hut, by Karen Danish, LAP. Karen is a licensed acupuncture physician and a valued staff member at Anne Hermann MD, PA, a Tampa Weight Loss and Nutrition Clinic

Mark Dilworth, BA, PES
Your Fitness University
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I'm dairy intolerant--Can I still use whey protein?

by ProGrade Nutrition

Many people have some intolerance to cow’s milk (a.k.a. dairy). Whether it be slight gassiness after drinking milk, or loose stools after eating cheese, these signs of digestive disturbances do not always mean you’re incapable of eating anything that comes from a cow, but the conditions depend on the person.

Not everyone knows that whey protein is a dairy food; it’s one of the two major proteins found in milk, with the other being casein. After whey and casein are separated in the process of making cheese, whey is highly filtered and cleaned so that the remaining product is a pure powdered protein food.

Through the production of whey, lactose is mostly removed, which is usually the culprit behind most dairy issues.  For most people, lactose (the carbohydrate sugar found naturally in dairy) is indigestible and can lead to gassiness or frequent trips to the bathroom.  These people find relief when they consume milk products with the enzyme lactose added (like Lactaid milk), or take lactase pills. Oftentimes they can still eat small amounts of yogurt and some cheeses (like mozzarella) without too much problem because these products also have a reduced lactose content. Thus, for many people with lactose intolerance, whey protein does not pose any problem at all and can be consumed as desired.

For other people, lactose may be part of their dairy intolerance, but they may also be sensitive to one or both of the milk proteins (casein and/or whey). Those that can eat cheese but not whey protein powders without any gastrointestinal “issues” are thus sensitive to whey, while those who can consume the opposite are sensitive to casein. If you’re the later, rather than the former, you can also enjoy whey, but stay far away from cheese. 

In some cases, whey protein powders have added gums and thickeners, such as xanthan gum, guar gum, or carrageenan, which can be problematic. These added thickening-agents (which are special types of fibers) may pose a problem because they’re difficult for some people to digest and can also lead to gas and/or cramping. Because these thickeners are fibers, eating them is similar to eating a very high-fiber food, such as eggplant or beans, and experiencing bloating afterwards. If you eat a food with these ingredients added and have such unpleasant side effects, simply avoid them and you’ll be okay – or you can take a digestive enzyme supplement (containing cellulases and amylases) that’ll help you break down fiber and you won’t experience any embarrassment.

On the very end of the dairy intolerance spectrum is complete intolerance and/or a true allergy. Individuals who cannot, no matter what the food, and no matter what the enzyme added, consume a food from a cow without experiencing digestive upset, should avoid them completely; it’s just not worth for you, or the people around you. And, if it’s a true allergy confirmed with a blood test and produces side effects such as skin rashes, eczema, and chronic congestion, you really need to be careful and read all labels to ensure you’re staying away from any food that may contain dairy.

Overall, for the majority of people with milk dairy intolerances, whey protein powders are highly digestible and will not cause any symptoms.  If you’re in doubt, check with your dietitian or allergist to ensure your reactions are not serious, but more than likely, whey protein should be fine to consume.


Download your Free Report, "What to Never Eat After You Workout!" Fuel your body all day to give you better results during and after workouts.

Mark Dilworth, BA, PES

Your Fitness University
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Diets Targeted at Athletes

by Dr. David Kulla

Athletes have special physical requirements. They need to stay strong, fast and flexible, regardless of the sport they compete in. Most athletes follow a strict diet that is high in protein, complex carbohydrates and vitamin-packed fruits, vegetables and nuts.

Athletes rarely have to lose weight, but they do have to manage it. More important than how much they weigh is how well they perform. Professional athletes often work with nutritionists, trainers and other specialists to construct a diet that will help them achieve maximum physical performance.


Many of the low carbohydrate/high protein diets work well for athletes. One of the newest eating plans to gain popularity is the Paleo plan. This diet is appealing to athletes because of its natural approach to eating and living. The idea is that a person following the Paleo plan will only eat things that our hunter/gatherer ancestors would eat.

By following this plan, people are stronger and leaner, much like our prehistoric relatives. Athletes will eat any and all protein sources, including meat and chicken and fish. Eggs and nuts are also important, as well as fresh fruits and vegetables that might be picked straight from the tree or pulled from the ground. There are very few carbohydrates permitted in the Paleo plan and virtually no refined sugars.

Less dramatic are plans that incorporate a selection of complex carbohydrates. While keeping up with the high protein intake, some diets will incorporate complex carbohydrates that provide fiber and other nutrients. For example, instead of eating just a plate of scrambled eggs the way an athlete on the Paleo plan might, an athlete with a more flexible diet might eat the scrambled eggs with a piece of whole grain, high fiber bread.

Carbohydrates provide energy, which is fuel athletes need to keep up with their workouts and competitions. If you are trying to maximize every calorie you consume, the way most athletes do, balancing your diet with protein and good carbs is the best way to give your body everything it needs. Incorporate fruits and vegetables as well as healthy fats that your body will also use for fuel, and you will be in good shape to achieve your athletic goals.

Supplements provide a role for many athletes as well. Protein shakes and muscle building vitamins are necessary and often recommended to achieve good results during workouts and competitions. While supplements have their role to play, they should never replace food. Food is an athlete’s fuel.

Athletes who want to achieve maximum performance do not think too much about what they cannot have. Instead, they think about what types of food will be put to good use in their bodies. This makes them less likely to fill up on junk food and processed foods. Instead, they will choose high protein foods, complex carbohydrates and fruits and veggies that will protect their immune system. Most athletes work with trainers and nutritionists to ensure they are getting everything they need for optimal performance.

This post was written for Sports Fitness Hut by Dr. David Kulla. Dr. Kulla is a licensed NYC Chiropractor and a nutritionist as well as owner of Synergy Wellness in Manhattan.

The Dirty TRUTH About Whey Protein

by Joel Marion, CISSN

Perhaps the most popular nutritional supplement EVER is whey protein. Heck, you can even buy some of the worst, cheapest whey protein around conveniently at your local Wal-Mart. Now that’s when you KNOW it’s popular.

But here’s the truth: Whey protein, even the “high quality” stuff that you’d pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight.

And if that wasn’t enough, here are the absolute WORST times to consume whey protein:

1. During the day

2. In the evening

Scratching your head? Don’t: you understood it perfectly. Whey protein simply isn’t a great protein to consume at any time of day, and for specific reasons.

1. Whey Protein Absorption – A review on the rate of protein absorption published in 2006 in the International Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body’s natural enzymes in time to be absorbed.

Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving.

Kind of makes those 40g whey protein shakes seem foolish, doesn’t it? Well, that’s because they are.

Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted…literally.

2. Insulin Release Associated With Whey – Which of the two items below cause a greater spike in insulin?

a) White Bread

b) Whey Protein

Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutrition white bread, you’d be 100%…WRONG.

That’s right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread.

In the presence of insulin, fat burning essentially stops.

This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm.

The truth is, whey protein simply isn’t an ideal protein to use at any other time other than immediately following exercise, and even then the amount you’re able to absorb on a per serving basis is extremely limited.

The Solution: A true time-released protein blend.

The fact is, whey is an extremely high quality protein with one of the highest biological values of any protein source, but it possesses two undeniable downsides in its very limited absorption rate and record-setting insulin response.

Still, you may be wondering if it’s possible to somehow get the positive benefits of whey without the downsides, and the answer is YES. The trick is to combine whey with other medium-speed and slow-digesting proteins such as milk protein and micellar casein, respectively.

This combination of proteins will significantly reduce the overall insulin response from the whey while ensuring optimal absorption of each protein due to its slower digestion and time-released nature.

But don’t be fooled – most time-released protein blends are a total FRAUD. Sure, it’s “sexy” to market a time-released “blend” of proteins, but the unfortunate truth is that most of these blends consist of 90% cheap, denatured whey and contain very little of the more expensive slow-digesting proteins that make a true time-released protein product work.

How do you know how much of each protein is contained in these so-called “blends”? Well, the ONLY real way to know is by the brand listing the exact amounts of each protein on their label, which hardly anyone does.

Except BioTrust Low Carb.

With BioTrust Low Carb we put together a true 25-25-25-25 blend of micellar casein, milk protein concentrate, whey protein isolate, and whey protein concentrate. Yes, it’s much more expensive to produce than a simple, low-absorbing, insulin-spiking whey protein powder, or a fraudulent “proprietary blend” of proteins that in reality is still 90% whey, but we feel we owe it to our customers to give them a product that delivers a true solution to the whey protein dilemma, even if it cuts into our profit margins.

After all, we created BioTrust for you, your body, and your results.

Get the SOLUTION to the whey protein dilemma

• It’s 100% All-Natural – no artificial colors, sweeteners, or flavors
• It’s naturally sweetened with stevia and a naturally sweet form of fiber called inulin
• It’s certified hormone-free, sourced from cows not treated with the potentially dangerous growth hormones rBGH and rBST
• It’s the very first, and currently the ONLY, protein product on the market to use a breakthrough new enzyme that has been shown to more than DOUBLE protein absorption

And it tastes awesome. See for yourself.

Mark Dilworth, BA, PES

Your Fitness University
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Swap Out These 3 Problems To Lose Fat Faster

by Kevin DiDonato, MS, CSCS, CES

Being on a diet, structured exercise program, or nutrition plan, may be too strict, limiting you from some really good things, things that could take your weight loss to the next level.

And these rigid guidelines are probably not doing anything for your waist, hips, thighs, butt, or abs.

Plans that are TOO STRICT, limit healthy alternatives that could lead you to the trim, tone, and sexy you that you pictured when you started the program in the first place.

When you join a big-box gym (you know the ones I mean), they give you the same basic workout programs that they’ve given to every other “potential client” that walks through the door.

They can be very basic, generic, and lack value – especially if your plan is to shred some fat before spring and summer time!

But for the GREAT trainers out there, this is simply not the case!

For their services, you may shell out a ton of money for the results that you want.

Now granted, this exercise advice has helped hundreds of thousands of people every year begin to lose weight and change their lifestyle.

The only problem is: what happens when you need a change?

Do you end up paying more for that service, just to be told what exercises to do, or what foods to eat?

What other ALTERNATIVES are out there to improve your weight loss?

Well, I’m glad you asked!

Alternatives That Boost Weight Loss
Most programs today try to give you the best weight loss results.

But instead, they leave you feeling frustrated, confused, and worst of all, stuck with only a few pounds of weight loss.

This leaves you with a bad taste in your mouth, and wanting more out of your weight loss, diet, or nutrition program.

The problem is you may have gotten stuck in a rut!

And that rut is preventing you from maximizing your weight loss program.

You see, the same cut-out programs, utilizing the same cardiovascular exercises…

The same weight machines…

And the same stretches, may have led to your body ADAPTING to the program, which may have SHUT OFF your weight loss results.

Not due to anything that you have done, mind you!

The problem with these types of programs is that they DON’T CHANGE!

And that is a BIG problem for your body, mostly if you are trying to lose weight.

Once your body gets used to an exercise or program, then chances are your body may stop adapting and changing, potentially causing your body to, well, STOP CHANGING.

You may see it all the time in the gym.  You know, the people who do the same program, day in and day out, and how their body looks like it NEVER changes.

This is maybe because their body has stop adapting to the stress, because it is used to the weights, cardio program, or whatever they are doing.

You’re STUCK in a familiar rut!

However, if you include these three HEALTHY SWAPS, you may find your exercise program fun again…

May find your waist is once again shrinking…

You could see your ENERGY levels increase…

So what are the three swaps?

Are these the SOLUTIONS to your weight loss woes?

Without further ado, here are the three Weight Loss Swaps:

1. Interval Training > Slow Jogging or Running
For beginners, you may have been given a program that uses walking, brisk walking, or even light jogging.

As you progressed, you probably saw your cardiovascular endurance soar and your weight start to slow.

But what happens after a few weeks or months of this type of exercise?

Maybe you continued to see the LBS go down, but if you are like most people, your results may have leveled off.

Let me introduce you to the concept of interval training.

Now if done correctly, you can see FAT and CALORIE BURN for hours AFTER the workout is over.

Basically, if you are a walker, include 30 seconds of brisk walking.

If you are a runner, include 30 seconds of sprints.

Do this type of workout at least three days a week and your weight loss will go through the roof.

Research has shown that interval training and sprint training may be the most effective exercises at boosting calorie burn and promoting weight loss.

So what are you waiting for, get out there and start burning fat right now!

2. Planks  > Regular Crunches

Crunches have been used for many years as a way to build your six pack abs.

However, it may not be the most effective exercise for giving you the lean, trim, and sexy body.

Before you go any further, you need to understand that no matter what exercises you do to trim your mid-section, if you have extra fat covering your abs, then you WILL not see them.

See the above swap for a GREAT way to boost fat burning.

Now, the plank is a great exercise that targets not only the abs, but your lower back, hips, thighs, and butt.

Plus, it may also include some work for your shoulders, back, and chest as well.

This exercise is a great exercise for boosting overall core strength, which could cause other muscle groups to be recruited to maximize your effort and this exercise.

Hold this position for 30 seconds and you may feel your body shake, your muscles become fatigued, and your abs may be on fire.

3. Oatmeal  > Sugary Cereal

Americans have a problem with sugar.

A VERY BIG problem!

You see, Americans on average, include way too much extra sugar into their day.

And added sugar has been linked to increased weight gain and fat stores.

So switch out your favorite cereal for steel-cut oats that takes just five simple minutes to cook on your stove top.

It's chock full of fat-shredding fiber, plus plenty of the vitamins and minerals your body needs to optimize fat burning and cellular health.

Pair this with some eggs (yes the yolks too!) and some fruit for a filling, nutritious, low-sugar breakfast.

End Your Weight Loss Woes

Weight loss doesn’t have to be as hard as everyone makes it out to be.

Granted, sometimes you may feel that you’re getting the best advice, especially when you are new, and it turns out that you are just handed a generic program and expected to make the best out of it.

But if you want to strike back at your fitness gurus or your own FAT stores, then try these three steps on for size.

You may find your energy levels higher, your fat loss greater, and your self-esteem through the roof.

So go ahead, try these FAT BLASTER SWAPS on for size today!