“I have been fortunate enough to research many fad diets, including diets that will help you loose weight, gain weight, feel like you have more energy, pills and powders, reverse the aging process, etcetera, etcetera. The bottom line is everyone needs a long-term sustainable solution to their eating habits that incorporates strategies that meet their individual needs and preferences with a food first approach. That is why I have selected Fueling Tactics as the approach to the dieting mystification.”
—Michael Barnes, MEd, CSCS*D, NSCA-CPT*D
President and Owner of Infinity Personal Training & Fitness
Sit down with your trainer at Infinity to learn more about Fueling Tactics and its application.
The Fueling Tactics System
If you are someone who is combing both diet and exercise Fueling Tactics is an approach that will maximize your gains and facilitate rapid results with a food first approach. The Fueling Tactics System represents 25 years of trial and experience in working with athletes and active populations, from youth hockey players to heralded first round NFL draft picks and everyone in between.
The Fueling Tactics system is designed to inform you of the proper ways to eat to around the exercise interval. By following the easy three step system developed by sports dietitian Dave Ellis, you’ll learn about the types of foods and food categories that should be stressed at each meal; how, what, and when to eat to optimize your training and game day performance; foods to avoid on non-training days and foods to stress on hard training days; how to gain and lose weight healthfully; and much more.
The basic nutritional needs of the physically active individual are analogous to the fuel needs of a sleek racecar. Just as you wouldn’t consider putting low-grade gasoline in a high performance vehicle, you shouldn’t consider putting sub-standard foods into your body while trying to get the most out of it.
The nutritional concepts promoted in the Fueling Tactics System are analogous to the guidelines put forth in the USDA Food Guide Pyramid. Use of the Fueling Tactics Nutritional Poster to identify favorite foods in various nutrient categories has successfully captured the attention of hundreds of athletes, avid exercisers and the parents of young athletes. Adherence to the recommendations put forth in the Fueling Tactics Poster can help to ensure proper nutrition.
All the foods an active individual needs to ensure a healthy diet are classified into three steps in the Fueling Tactics System:
- Step 1 highlights the fruits, vegetables, and healthy oils that provide many of the micronutrients that minimize the chances of becoming run down and sick.
- Step 2 is primarily composed of carbohydrate sources, which are indispensable for supplying the energy needed to keep going longer and stronger.
- Step 3 stresses lean protein sources, which help to insure muscle growth and repair, and nutrients for faster recovery.
A brief overview of the Fueling Tactics System
Step 1: Fresh produce and healthy oils means less down time due to illness.
Step 1 of the Fueling Tactics Poster helps athletes to identify foods and food groups that are rich sources of various vitamins and minerals, particularly the antioxidant vitamins C, E, and beta carotene. The antioxidant vitamins have been studied for many years, and their ability to quench potentially damaging free radicals in the body is well established. More recent research indicates that various antioxidants have anti-inflammatory potential as well. This makes them an indispensable part of the athletes’ diet.
- Food Sources Rich in Vitamin C: Cherries, Strawberries, Kiwi, Lemons, Papaya , Grapefruit, Oranges, Peaches
- Food Sources Rich in Beta Carotene: Apricots, Prunes, Peppers, Carrots, Squash, Pumpkin
Step 2: Good carbohydrate sources means more energy to workout and train.
Step 2 of the Fueling Tactics Poster highlights various carbohydrate sources. Carbohydrates are the primary energy source for hard working athletes, and they are indispensable for performing intense, high quality exercise. The Fueling Tactics Poster distinguishes between slowly absorbed carbohydrate sources (generally foods high in fiber and other nutrients) on the left side of the poster, and more rapidly absorbed carbohydrate sources (generally more refined carbohydrate sources) on the right side of the poster. Both slowly- and rapidly-absorbed carbohydrates have their place in an exercise diet.
Step 3: Lean protein sources means faster recovery.
Step 3 on the Fueling Tactics Poster lists protein sources based on their fat content. Lean protein sources (3g of fat or less per 7g protein) are grouped on the left side of the poster.
- Examples of lean protein sources include: egg whites, 95% lean ground beef, tenderloin, chicken, cod, skim or 1% milk, various vegetable sources.
- Medium fat protein sources (4-7g fat per 7g protein) include: eggs, 85% lean ground beef, top pork loin, pork chop, dark meat chicken, 2% milk, fried fish, tofu.
- High fat protein sources (8g fat or more per 7g protein) include: 75% lean ground beef, spareribs, bacon, 00whole milk, peanut butter, yellow cheeses.
- There are many additional topics that will be addressed if you should choose to integrate nutrition into you personal training.
Some of the additional topics include:
Grouping Protein Sources Based on Fat Content
- Distribution of Calories
- Healthy Fast Food Choices
- Pre Exercise and Competition Eating
- Dietary Supplements: When and Why
- Proper Use of Dietary Supplements
- Recovery and Regeneration from Exercising