EAS Diet Advice
Following on from the EAS advice regarding healthy foods and healthy eating, EAS experts recommend the following diet plan for anyone training regularly who wants to get the most out of their efforts.
EATING PATTERNS
Experts recommend that food should be eaten every 2-3 hours to maximise recovery
This equates to around six smaller meals each day spaced approximately two to three hours apart
We should eat a portion of protein and carbohydrates with each meal, adding a portion of vegetables to at least 2 of those meals
A portion of protein is approximately the size of an open palm
A portion of carbohydrates is approximately the size of a clenched fist
WHY LITTLE & OFTEN?
Keeps energy levels boosted
Improves glycogen storage
Prevents muscle wastage
Stabilises blood sugar
Reduces fat storage
Maintains metabolism
Regulates mood
Maximises Recovery!
* Three meals a day longer periods between feeds so larger portions are typically consumed. This leads to high blood sugar, which causes temporary high and also encourages fat storage. After a short time blood sugar falls and drops to a very low level which results in muscle wastage. Energy, mood and metabolic rate are up and down like a roller coaster
Six smaller meals a day little and often stabilizes blood sugar so that energy mood and metabolism are more stable. No real fat storage or muscle wastage, so an individual gets leaner and recovers more efficiently after exercise
WHAT ELSE TO CONSIDER?
Consume one tablespoon of Essential Fatty Acids daily or a serving of oily fish 3 times each week. EAS EFA capsules can be used as an alternative
* Please note that to follow this diet every day of the week would be you would have to be extremely focussed. A bad day a week (within reason obviously) is not going to have a massive effect, and is certainly preferable to an extremely intense 4 week burst followed by a relapse into poor habits. Even Sale Sharks players have bad days, but not very many.
EAS Products that could help you
Myoplex or Myoplex Deluxe can be used to supplement 1-3 meals each day. However, one should always be sure to include whole food meals in their diet each day
Other ways of getting good nutrition that can be used instead of shakes are EAS Ready to drinks (RTDs) and bars as they are very convenient
Protein is often low in certain meals, especially breakfast, so using whey protein powder is a useful way of topping up intake.
Precision protein is the best quality EAS protein and is 98% whey protein isolate that releases fast for optimum delivery to repair muscles and gets the body in anabolism (growth & recovery phase) quicker than any other protein. Ideal first thing in the morning or after exercise if carbohydrates are already catered for.
100% Myopro is a lower cost but high quality protein than can be used anytime to top up protein levels in the diet. Mixes instantly and tastes great. Available in Chocolate, Strawberry, Banana, Vanilla or Cappucino
Max Milk contains micellar casein which is a slow releasing protein and is best taken at the end of the day to provide a steady supply of amino acids to the muscles while you are sleeping
Use other supplementation specific to your goals.
Ensure that nutritional products and supplements are tested for purity and safety. This is important if you are an athlete that is drug tested. EAS products that carry the doping-free symbol are independently tested by a WADA approved lab to ensure that they are free of all I.O.C banned substances. All EAS products are Doping-free
EAS does not recommend the use of CREATINE until the age of 18. Above this age EAS Phosphagen Elite can be used to maximise recovery further by taking a serving immediately after exercise
FIND OUT MORE ABOUT EAS PRODUCTS
Again, please do not undertake any drastic diet or exercise regime change without consulting an expert.
