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 
                   
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                   Weight Management  
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                       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          
                        
                    
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