Fueling and Nutrition

Fueling and Nutrition Overview

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Fueling and Nutrition Philosophy:

The fuel that is put into the body is critical to the inter-working of the system. The current American Diet culture has warped into a dangerous and toxic consumption of highly refined and processed foods. We have been plagued with misinformation and targeted marketing of our foods to the point that we fear certain food groups and are addicted to other food sources that are not sustainable with current agricultural methods and lead to various metabolic derangement, conditions and disease. 

 We believe in a quality whole food diet that is absent of Grains, Legumes and for some dairy. This often get’s classified as Paleo but we do not necessarily believe in a pure Paleolithic diet where if it wasn’t consumed by our ancient ancestors we don’t eat it. There are plenty of food sources which have good bio-availability that may not have been consumed by our ancestors but could have been tolerated and consumed by our ancestors if available, these food sources are included in our diet. 

 Overall, we are looking for a quality nutrient dense fueling strategy that utilizes all of the macro-nutrients for a well rounded balanced diet with the efficacy of helping our athletes reached their desired goals. We want all our athletes to look, feel and perform better.

Body Composition and the Relationship to Health and Performance:

Body Composition is the relationship between lean body tissue (bones and muscle) and our composition of body fat.  

Description Men:
  • Essential Fat or Bodybuilder 2-5%
  • Athletes 6-13% 
  • Fitness 14-17%
  • Acceptable 18-24%
  • Obese 25%+

Description for Women:
  • Essential Fat or Bodybuilder 10-13%
  • Athletes 14-20%
  • Fitness 21-24%
  • Acceptable 25-30%
  • Obese 31%+

The Center for Disease Control reports:

• More than one-third of U.S. adults (35.7%) are obese. 

• Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death. 

• The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight. 

Fueling, Nutrition and Performance:

Body composition is a primary factor that contributes to optimal athletic performance. Body composition can influence an athlete's speed, endurance, power, strength, agility, and appearance. 

Some sports dictate that athletes make changes in body weight and composition that may not be best for the individual athlete. Athletes who participate in weight-class sports—such as wrestling or crew may be required to lose or gain weight to qualify for a specific weight category. Athletes who participate in body-conscious sports, such as dance, gymnastics, figure skating, or diving, may be pressured to lose weight and body fat to have a lean physique, although their current weight for health and performance is appropriate. Extreme energy, macronutrient and caloric restrictions produces loss of both muscle and fat mass which may adversely influence an athlete's performance.

Individualized assessment of an athlete's body composition is advantageous for the improvement of athletic performance. Age, sex, genetics, and the specificity of the sport are factors that impact each athlete's body composition. An optimal competitive body composition should be determined when an athlete is healthy and performing at his or her best. We believe in a periodized approach to not only training but nutrition. Whether your goal is to complete an Ironman, compete on a bodybuilding stage, want to perform optimally on the field or court or just look good on the beach nutrition is pinnacle.  

Tracking Progress and Accountability

Tracking Progress:

If you do not take advantage of IREP advanced body composition analysis we encourage all clients to develop some type of objective measurement of progress. Pictures are a great way of seeing how your body is changing. We encourage weekly full body progress pictures taken from the Front, Side and Rear. We can also encourage tracking of girth measurements at the Calves, Thighs, Hips, Waist, Chest, and Arms. All of this can be tracked in Training Peaks as your “Metrics."


Providing subjective feedback on your diet and exercise is not only important to us as coaches but a way for you to be accountable to yourself. You should make a strong effort to update your training and nutrition log consistently in Training Peaks, My Fitness Pal, or with the Mobile App. Blogging and social media are also additional means of holding yourself accountable to friends, family and if you choose the public. This not only serves as a way to track your progress, but share you story, and reflect on your health and fitness adventure. This is a more powerful tool than you may think. 

How and What to Eat?

We ask all willing athletes to do a 3 week elimination diet to cleanse the system, allow the gut to heal, adjust accordingly to the new nutrients and determine sensitivity to dairy. We strongly feel that grains have no place in the diet and should be avoided at all costs. Refined sugars are also to be avoided with only the exception being made for our ultradistance endurance athletes who fueling strategy dictate the need for these nutrients. These athletes work capacity are at an abnormal level which requires abnormal means of fueling. Dairy should be avoided for the first 3 weeks. It may be reintroduced at the end of the three weeks and you should be very close attention to how you feel, your digestion responds to the reintroduction. For those who need to lose body fat the reintroduction should use sparingly as Milk produces a strong insulin response.

Often, people changing their food choices to what we suggest in the list below is often enough to see and feel desirable benefits. Since you have dedicated yourself to a formal progam we are going to use a weigh and measure protocol to maximize your results and assure your success. Each athlete will be given a specific Point allocation for each food group which will reflect an appropriate Macronutrient ratio for the individual. We will outline one single day for the individual for specific Point of time. Note for athletes this will evolve as they progress through different phases of their training and competitive season.  

The standard Meal Plan includes 5 meals per day of even proportions. These are best spread out 2-3 hrs.

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