Dear M&F,
I’m going to be traveling for a while without access to my regular supplements, but I still intend on training. How can I recreate the effects of my supps with my diet?
—Matt G., Salt Lake City, UT
It’s easier than you think. Granted, whole foods can’t replace things like quick-absorbing BCAAs that some pre-workout formulas deliver, but with a holistic like the one outlined on the next page, you can address your core needs while maintaining strength and performance.
For example: Salmon is an effective substitute for fish oil supplements and is also a good source of vitamin D. Spinach has the lowest acidity score of any food and mimics greens supplements’ ability to normalize the acid/ base balance in our bodies. With 66g of carbohydrates and 18g of protein per 16 oz, the benefits of chocolate milk compare well to your recovery shake.
An 8-ounce cup of hot coffee typically has more than 100 mg of energy-boosting caffeine. Iced coffee is brewed double strong to make up for the dilution that occurs when poured over ice; skip the ice—and the dark roast, which actually contains less caffeine—and enjoy the double strength.
Matt’s Old Diet
|
Breakfast |
4 eggs
|
|
Snack |
1 protein bar Greens supplement |
|
Lunch |
6 oz chicken breast 1 medium mixed-greens salad with tomato, cucumber, and chickpeas |
|
Pre-Workout Drink |
Amino acid caffeine supplement |
|
Post-Workout Shake |
25g whey protein |
|
Dinner |
5 oz flank steak
8 stalks asparagus 1 large yam 1 tbsp extra-virgin olive oil |
|
Evening Snack |
25g whey protein 2 tbsp natural peanut butter |
Matt’s New Diet
EAT LIKE THIS ON DAYS YOU DON’T HAVE ACCESS TO YOUR SUPPLEMENTS
|
Breakfast |
2 eggs 6 egg whites 3 tbsp salsa 2 slices whole-wheat toast 1 small apple |
|
Snack |
1 piece string cheese 1 oz almonds |
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Lunch |
8 oz chicken breast 1 medium mixed-greens salad with tomatoes, cucumber, and chickpeas |
|
Pre-Workout Drink |
Light-roast iced coffee (no ice) |
|
Post-Workout Shake |
16 oz chocolate milk |
|
Dinner |
6 oz salmon fillet 6 oz baby spinach, sautéed 1⁄2 cup cooked brown rice |
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Evening Snack |
1 cup cottage cheese with live cultures 1 tbsp natural peanut butter 1 tbsp unsweetened baking cocoa powder |