Step One 

BeefRaw Fruits, Vegetables,
& Leafy Greens:

“Many people who are committed to sports, exercise and strength training sometimes do not understand the importance of eating a wide variety of fruits and vegetables. These foods can impact endurance, performance and stamina. Many people understand the importance of protein, carbohydrates and fat, but pay little attention to the importance of micronutrients found in fruits and vegetables.

The micronutrient content of fruits and vegetables has an important role to play in maintaining h ealth and optimising exercise performance, energy production and tissue recovery during periods of exercise training. Certain nutrients can’t be synthesised by the body so it’s essential that a person consumes a diet rich in fruits and vegetables to support daily training and recovery. ” -Read More

-Reboot with Joe

 Step Two 


“Carbohydrate, in the form of glucose, is the preferred fuel for working muscles. It is particularly important during high intensity activity but whatever exercise is performed some carbohydrate will be used.

Glucose is stored in the muscles and liver as a substance known as glycogen and is rapidly converted back to glucose when is it required. The capacity for glycogen storage is limited - a 70kg individual has glycogen reserves of approximately 400g. Once these stores have been used, the ability to perform exercise is reduced.

In order to maximise the body's glycogen stores, athletes should habitually consume a high carbohydrate diet, contributing approximately 60% to 70% of total energy, equivalent to 6g to 10g carbohydrate/kg body weight/day. This is about 5-15% greater than the level of carbohydrate recommended for the general population.” -Read More

-The Dairy Council

 Step Three 


"Current guidelines suggest that, when compared with the general population, the daily protein requirements of individuals involved in sports training may be higher.

The general population requires around 0.8g protein for each kg of body weight per day, whilst sports people or people involved in physical training may need up to twice as much. For example, a sedentary 70kg individual would need around 56g (0.8g x 70 kg) protein per day, whereas a 70 kg training football player may require up to 119g (1.7g x 70 kg) protein per day." -Read More

-The Dairy Council

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