Nutrition, Part One

Throughout the year, I receive a ton of questions about lifting and nutrition. I know the basics on these topics but not in depth like someone more qualified such as Brian Van Hook. Hook is a long time friend of mine (think junior high) that is a great human being and just happens to be certified by the National Strength & Conditioning Association (NSCA) as a Certified Strength and Conditioning Specialist (CSCS) and the National Academy of Sports Medicine (NASM) as a Performance Enhancement Specialist (PES). If you ever been to our Vegas Events, Hook is the massive human being taking photos and assisting me throughout the weekend.

I recently asked him to write a couple guest blogs on certain topics that I want him to cover being that he is the expert and they are right up his alley. Expect them to be very basic, my request since not everyone knows what all the technical terms are, and sprinkled over the next couple of months. He will cover supplements, how to lose weight, how to gain weight, etc. You can follow Hook on Twitter by click HERE and feel free to check out his site HERE

With no further delay, here is Hook’s first guest blog:

Do you eat breakfast? If the answer is NO don’t even think about asking me about supplements or to make you a diet plan of what you should eat on a daily basis!
I have new athletes and their parents ask me all the time what supplements they should be talking, and if I could make them a diet plan to help them gain or lose weight. It’s a 50/50 shot they will answer “o yea” I eat breakfast every day. They then proceed to say they have cereal every morning. People, cereal is not a good breakfast for an athlete (yes, this includes whole wheat Cheerios).

The following is a copy of a hand out I give to all new youth athletes I work with when training them throughout the year. It’s actually not even mine; I copied it from Mike Boyle (one of the best S&C coaches in the country)

Breakfast Option #1: Worse Case Scenario
2 glasses of chocolate milk, something is better than nothing!

Breakfast Option #2: Lazy Mans Breakfast
Protein shake: Supplies protein and can be made in less than 2 minutes. Just add water and ice cubes. A spoon full of Fiber is also a great addition (FIBER: Plain Metamucil or a WalMart brand will work fine)
**I personally use Gold Standard 100% Whey by Optimum Nutrition with Almond Milk (I’m allergic to dairy milk) if I’m running late and don’t have time to make my egg’s and toast.  And post workout I use Muscle Milk after every workout. The Gold Standard is better, but the Muscle Milk tastes great with water (Muscle Milk has a higher fat content, so I try to reserve it for after workouts only). I mix my morning shake with frozen blueberries and ground flax so I can’t even taste “Gold” protein.

Breakfast Option #3: Fast Food Breakfast
2 egg McMuffins at McDonalds with low fat milk. This is actual pretty healthy & high in protein. NO DUNKIN DONUTS! They use fake eggs. NO BURGER KING! They use high fat croissants. Don’t substitute Sausage McMuffin for egg, the sausage drives the fat and calories way up.

Breakfast Option #4: A Good Breakfast
A good breakfast starts with eggs and not cereal. 3-4 eggs with whole grain toast is a great breakfast. Add some fruit (berries or bananas) if you can. Berries are the best, strawberries, blackberries and blueberries are all high in antioxidants.

If there is anything more you would like to see posted please feel free to comment below. Keep working hard…..Van Hook_________________________________________________________________

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