Phase 1 - Nutrition

Proper nutrition is one of, if not, the most important components of a serious strength and conditioning program. If the athlete is not eating in a way that supports their training and daily activities they will find it difficult to accomplish certain goals.
In this phase Mike needs to put on muscle mass, and thus, he will increase the amount of food he eats without compromising the quality of his meals. Mike must eat 5-6 meals per day, with a gap of 3- 31/2 hours between meals. Each meal should consist of a lean protein (egg whites, fish, chicken, turkey, etc), a non-refined starch (whole wheat bread, whole wheat pasta, whole wheat rice, etc) and a fibrous carbohydrate (broccoli, spinach, peppers, etc). Mike will also supplement part of his diet with protein shakes. Ideally, Mike should be eating 3000-3300 Calories/day, depending on his level of activity.


The Muscle Builder Shake

I gave the recipe to Mike to assist with the weight gain portion of his training. Currently he is training 2-3/week with me, has soccer games or training 2-3x/week and occasionally plays pickup hockey with some friends. His primary goal at the moment is to put on some muscle mass and to do so he must take in more calories. A good protein shake can be the perfect post workout drink, as well, it makes an excellent meal replacement when Mike is unable to get a real meal.

Combine all of the ingredients in a blender, mix and enjoy.

2 scoops high quality Whey protein
1-2 cups skim milk
1 cup yogurt
1 banana
1/2-2/3 cup frozen berries
1 tbsp flax seed oil

Optional:
1 tbsp honey or natural peanut butter

Total Calories: 600-800