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The Grappler’s Guide to Sports Nutrition for body composition and performance enhancement JOHN BERARDI MICHAEL FRY © 2005 Science Link, Inc. You may not copy, reproduce, post or forward this document in any format. For permissions and joint venture opportunities, contact John Berardi or Michael Fry at grapplersnutrition.com Book design by Jason Grenci & Phil Caravaggio of dubjective.com contents 1 The Importance of Good Nutrition for Grapplers Foreword Dying to Make It . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 Introduction The Grappler’s Guide to Sports Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Chapter 1 The Intersection What All Good Sports Nutrition Plans Should Accomplish . . . . . . . . . . . . . . . . . . . . . . . . . . 15 2 The Practice of Good Nutrition for Grapplers Chapter 2 Nutrition Basics The Rules of Good Nutrition and How to Make Them Practical for Everyday Use . . . . . . . . . . . . . . . . . . . . . . . . . 20 Chapter 3 The Superfoods Adding the 21 Superfoods To Your Daily Menu . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 Chapter 4 Workout and Competition Nutrition Eating During Training and Competition for Optimal Results . . . . . . . . . . . . . . . . . . . . 34 Chapter 5 Supplement Strategies Using Supplements For Unheard of Results . . . . . . . . . . . . 41 Chapter 6 Sample Menus Real-Life Examples of What You Should Be Eating . . . . . . . . . . . . . . . . . . . . . . . . 51 3 Weight Management 3 Chapter 7 Food and Weight Management Understanding Energy Balance And The Macronutrients. . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Chapter 8 Cutting Weight Should You Do It and Can It Be Done Safely? . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81 Beyond the Grappler’s Guide 4 Chapter 9 Get Your Head Straight Outcome-Based Decision Making For Measurable and Maintainable Results . . . . . . . . . . . . 91 Chapter 10 What’s Next? Resources for More Great Grappling information . . . . . . 96 About the Get To Know John Berardi and Michael Fry . . . . . . . . . . . 97 Authors 4
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