My Secret Nutrition & Supplement plan.
Written by Krystal Gray, Friday July 09 2010
Generally I write about the life lessons I'm learning from playing in this league and about recent character growth. Recently I have had a lot of people asking me about my training program and about my eating habits so I decide it would be nice to share these things with my family, friends and fans. This post I will share my nutrition & supplement plan!
Something I'm learning about becoming a refined professional athlete is that any advantage we can have over our competition seriously helps. Last season I had no idea how to eat or train like a professional athlete. I was seriously way over training myself and not eating enough to sustain my muscles or my performance. At the end of last season I weighed 109 and I was 9 percent body fat. The lack of proper nutrition had my body fat way to low for a female allowing my hormones and emotions to be all over the place which lead to having not a very consistent performance season.
This season I am truly blessed. Not only does our team have an amazing trainer Shannon Wallace who monitors our training to ensure we are not over or under training but I have also been blessed to work with a major supplement company Max Muscle.
Max muscle owner Kristin Wood is a Sports Nutritionist who ensures I am on a Customized diet for my training and body type and her VA store provides me with the natural supplements I need to sustain and continue my muscle growth.
I had my first weigh in prior to being on the nutrition and supplement plan may 26th. After being advised by the League & after talking to my trainer it was decided that I need to gain at least 10-15 pounds of lean muscle weight before the start of our season in order for my body to sustain the physical demands and hits that my body will experience this season.
I started at 110 pounds. My total body fat was 15 percent. I had 93 pounds of lean weight and 17 pounds of fat weight. My reserve fat was 5 percent. I had my weigh in yesterday July 8th.
My current weight is 117 my total body fat is 13.9 percent my lean weight is 101 pounds and my fat weight is 16 pounds. I now have 4 pounds of reserve fat. I gained 8 pounds of muscle in close to 6 weeks.
I feel healthier, I have more energy and I'm noticing I am able to focus longer and more clearly at practice. I won't tell you my current nutrition or supplement plan but I will tell you the plan I just came off of.
My advice for all the athletes in the LFL this season. Hire a sports nutritionist to know exactly what foods to fuel your body, take the supplements you need to provide your body with what you can't physically get from food & hope your nutritionist and trainer are awesome enough to work together in order to provide you with the resources for your optimal performance this year.
We can prove we are professionals if we all keep rising the bar for each-other. We can accomplish anything with discipline and work ethic.
Below you will find a journal entry & a sample of my starting nutrition plan and my starting supplement plan. For a customized Nutrition and supplement plan catered to your body type, training needs and fitness goals feel free to reach out to Kristin Wood @ kristin.maxmuscle@gmail.com . P.S. Max muscle has free shipping !
May 28th Total cals 3750
8am 549 cals
1 cup shredded wheat
1 cup whole milk (she wrote 2 percent but I love whole milk I cheated)
3/4 cup berries
8 egg whites (these egg whites are hard to finish, its hard not to gag)
1 oz shredded cheese
10 am 372 cals
1 scoop triple whey protein
2 scoops Advanced Carbohydrate Matrix
12-16 oz water
noon (during workout) 143 cals ( I feel my blood sugar levels are maintained while drinking this allowing me to have a more consistent powerful workout)
2 scoops iso extreme whey protein
2 scoops Xtreme training recovery ( Advanced branched chain amino acid formula)
1 scoop glutamine
16 oz water
2pm (immediately following training) 250 cals ( This is my favorite drink of the day. It is so refreshing & is a nice reward after such a hard workout)
Max advanced recovery ( a mix of Whey proteins, carbohydrates and gluetamine)
3pm 639 cals ( So excited to eat this meal I love avocado)
2 slices whole wheat bread
6 oz chicken breast
3 cups veggies
1/4 cup avocado
5pm 334 cals
6 oz chicken breast
1/2 cup spinach
1 tortilla shell
7pm 719 cals
1 cup brown rice
6 oz chicken
2 cups romaine lettuce
ranch dressing
9pm 372 cals
1 scoop triple whey protein
2 scoops Advanced Carbohydrate Matrix
1 scoop L-glutamine
12-16 oz water
10pm 372 cals ( I'm ready for bed so I cheated and drank this at 10 instead of 11)
1 scoop triple whey protein
2 scoops Advanced Carbohydrate Matrix
1 scoop L-glutamine
12-16 oz water
Morning & Night
Multi- vitamin
Calcium & D-3 ( Without Calcium and D-3 My energy fades)
Max EFA: Omega 3,6,9 fatty acids ( So good for mental concentration & brain growth.)
Amino Max - Branched chain amino acids ( What muscles are made of ! )
Last season I had a serious shoulder injury so I take these two supplements to maintain strength in the joints and muscles in my shoulder)
Max Joint relief ( supports joint cartilage, and maintains connective tissue)
UC-II (Collagen)
I hope everyone enjoys this article ! Look forward to another article maybe video blog on a secret into my training program! Decide what you want and never let anything get in the way ! Fuel your body Fuel your performance.
End of Season 9% body fat
June 23rd
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