Get the right nutrition for success

Get the right nutrition for success - nutrition for succes – nutrition for succes

To attain your lifting goals one must eat healthy food only, every 3 to 4 hours.

You need to rid your diet of any junk food, this covers all processed foods found in supermarkets and not just the fast food joints.

Unfortunately, many of the foods found on the supermarket shelves are processed, refined with sugar, salt and processed oils – it is all of this food that you will want to avoid and is plaguing the diets of the Western world.

So, where possible ensure you avoid the following foods:

  • Avoid commercially processed foods such as cookies, crackers, cakes, TV dinners/ready meals, soft carbonated drinks, packaged sauce mixes and the like. Anything processed and not fresh isn’t going to cut it.
  • Avoid refined sweeteners such as sugar, dextrose, glucose and high fructose corn syrup and foods that contain them Ensure you check all labels.
  • Avoid white flour, white flour products and white rice.
  • Avoid all vegetable oils made from soy, corn, safflower, canola or cottonseed.
  • Avoid all hydrogenated or partially hydrogenated fats and oils, including margarine.
  • Avoid fried foods.
  • Avoid a vegetarian diet. Avoid veganism (and probably vegans to be honest) – animal products provide vital nutrients not found in plant foods.
  • Try not to rely on protein powders. Protein powders must only be used as a last resort because you cannot conveniently consume protein from foodstuffs. If you are going to use a protein power ensure that it is from a reliable manufacturer and they are batch tested, there are too many unwarranted fake powders available.
  • Avoid battery farmed eggs and other factory farmed meats – always try to go organic where possible if funds allow.
  • Avoid highly processed meats that contain MSG and other additives.
  • Avoid canned, sprayed, waxed, bioengineered or irradiated fruits and vegetables so commonly found in supermarkets.
  • Avoid artificial food additives such as MSG, hydrolysed vegetable protein and aspartame which are neurotoxins. Check the labels on broths, soups and sauces. Where possible use vegetables etc to make your own.
  • Avoid caffeine laden drinks such as coffee, tea coca cola etc.  Avoid chocolate that contains mostly vegetable fats.  High cocoa percentage (85%+) are fine in moderation.

This leaves you with a number of highly nutritional products such as meat, dairy, fish, eggs, wholegrain products, salads, nuts, seeds, fresh fruit and vegetables. Ensure you eat these to your calorific required quantities. - nutrition for success – nutrition for success

Therefore, to summarize you should be eating:

  • Whole, natural foods – not necessarily bought from the ‘Natural Foods’ chain of shops who like to charge substantial amounts for food that can be grown in your backyard!
  • Eat foods that will spoil as these have not been tampered with to lengthen the ‘freshness’.  Ensure you eat these foods before they actually spoil too.
  • Where possible try to eat only meats, fish, poultry etc where organically raised and not commercially factory farmed which is particularly stressful for the animals.
  • Eat whole, organically produced milk and dairy products from pasture fed cows.
  • Use only traditional oils and fats. Butter is better for you than margarine. Use animal fats, extra virgin olive oil, coconut oil, palm oils and sesame oil.
  • Eat fresh fruit and vegetables, do not boil away the goodness, eat hem raw or lightly steamed.
  • Make your own salad dressings using vinegar, extra virgin olive oil and also freshly squeezed lemon juice.
  • Use natural sweeteners (be moderate in their use) such as honey and maple syrup. Make sure they are raw and not containing other refined sugars.
  • Use whole grains and nuts.


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Ben BA(Hons), PGCert

Ben established this site to be a free resource in 2015. Since then it has gained over half a million visits. He has always been interested in sport and he started playing rugby at the age of 6 represented his town, county and school. Ben also enjoys cycling, has started skiing and is in the Army Reserve representing his Regiment as part of the 150 Regimental Shooting Team. He holds a bachelor's and postgraduate degree in sport exercise & nutrition.
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