Nutrition does not have to be complex.

You just have to build habits that allow you to be successful.

For athletes in our program, both in-facility and online, we push them to hammer their nutrition first thing in the morning. This means that the first 2-3 hours in the day are the most critical.

Starting fast with your nutrition allows you to set yourself up for success and it takes a lot of guesswork out of what you should eat. 

Here are the 4 big tips we tell athletes to focus on:

1: Get 1,000 calories in by 9AM so you guarantee you’ll hit your calorie goals. It’s pretty hard to hit goals if you skip breakfast and by building this routine into your day it makes things simple. 

2: Plan your breakfasts in advance so nothing is left to chance. This does not mean you have to meal prep your food. This means you know exactly what you are going to eat and you have a strategy for it. 

3: Drink 20+ ounces of water first thing. What we recommend is leaving a bottle next to your bed and chugging it right away. 

4: Drink a protein shake within 30 minutes of waking up. We always tell athletes to prepare the shake before bed, then they can just grab it out of the refrigerator and its ready to go. 

If these habits sound simple, it’s because they are!

However, as with any habit, it takes time to establish it. So our best advice is to spend two weeks and actively focus on building this habit. Once that happens, the rest falls into place fairly easily.