Lloyd Irvin

'Most people that I've talked to have absolutely no clue about what to eat to make their body function at maximum capacity. I'm on an unstoppable mission to make this type of information accessible to everyone involved in the sports that I love so much. My products are goiing to change the face of the game. My goal is to provide everyone in the world the ability to reach their maximum potential.'-Lloyd Irvin, the Grappilng Coach

The Grapplers Nutritional Game Plan is a breakthrough nutritional progrm for people involved in the combat sports. Here are just a few of the items that will be covered in this book:

How to at the most, lose 2-3 pounds per week to minimize the loss of muscle tissue. The goal is to reduce body fat, not muscle.
How to maintain fluid intake, and do not succumb to dehydration. Dehydration results in fluid losses from muscle and blood and eventually results in fatigue.
How not to rely entirely on diet to reduce weight. Train to burn more calories and don't just cut down your food intake. Endurance training burns fat and resistance training builds muscles. Either of the training helps in reducing the percentage of body fat.
How to choose smarter techniques for cooking foods, such as steaming, baking, boiling or grilling.
Reduce bulk-forming foods, such as high-fiber cereals, raw fruits and vegetables from your diet at least 1-2 days before weigh-in.
How to immediately after a weigh-in, begin the process of re-hydrating the body with a glucose/eloctrolyte repalcement fluid or water.
How to notice the symptomsof severe weight loss such as tiredness, light headedness, fatigue, chronic weakness and get help.
Study the food pyramid given above and choose a training diet that is high incomplex carbohydrates, moderate in protein and low in fats. The fat content should not be eliminated completely as fat is an essential fuel for the grappler's body.
How to choose the meal right before a match.
What is the best food and drink carbohydrates to replenish glycogen after practice or competitions.
How to eat small to moderate sized meals every 3-4 hours to help maintain steady blood sugar level and avoid 'crashing'. Do not keep large gaps between your meals, as it will help control appetite and reduce binge eating.

This is just a small sample of the information that you learn in this book. If you are a grappler or combat athlete you absolutely have to have this book for your library.

'The Grapplers Nutritional game Plan is the sole reason that I always run on a full tank of gas in competition. Before I had this information I would basically eat whatever I wanted trying to guess what would be best. This book takes the guess work out of what makes your body run at optimal levels. If you want to train at your best you must get this book.'-Mike Fowler USA vs. BRAZIL 2004 purple belt lightweight-champion. American National Jiu-jitsu Championships, 2003 purple belt open champion. 2003 purple belt-champion, 2003 Pan American BJJ Champion.

Contents

1 Introduction
2 The grappler survey
3 Determining your grapping weight
Percent body fat
Avoiding un-healthy weight loss practices
Tips to achieve desired weight-loss effectively
5 Principles of good nutrition
Balancing your food for peak performance-Estimating calorie needs; Following the food pyramid
Nutrients essential for a grappler-Water intake; Carbohydrates; Fats; Proteins; Vitamins and minerals; Negative calorie foods; Herbs and spices; Nutrition in fruits; Nutrition in vegetables; How to cook vegetables right; All about soups; Eat healthy everyday
Nutrition goals-Breakfast
Nutrition goals-Lunch
Nutrition goals-Diner
Nutrition goals-Snack
Meats
Breads
6 High performance meals-The perfect grappler diet plan
7 Eating before training or competition
Proteins
Carbohydrates
Fats
Optimum food sources
First meal of the day
Between matches
Changing food habits drastically? (sample pre-competition meal)
All-day tournament nutrition
8 Optimizing hydration
The hydration plan
Re-hydrating the body during competition
The hazards of hyponatremia
Oxygenated waters-the facts
9 Glycemic index-helping grapplers
The glycemic index andthe glycemic load
High glycemic index foods (GI>85)
Moderate glycemic index foods (GI=60-85)
Low glycemic index foods (GI… (meer)