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Nutrition Plan - UPRise Performance Camps Recommendations

Author:Britt Maughan
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Uprise Performance Camps

The following is a detailed list of the products we recommend you take - in addition to a high quality whole food diet - to help you achieve your ultimate potential in sport and in your active life. We personally use these products ourselves and can attest to their efficacy.

Get on your podium!

Paul Romero & Britt Maughan R.D.
www.upriseperformancecamps.com


PRE-WORKOUT & EVERYDAY

SportMulti: The only supplement developed by Feed The Machine – this multivitamin provides a high potency and complete formula in its most bioavailable form. The vitamins and minerals in this multivitamin are also naturally sourced – while many other multivitamins contain ingredients that aren’t absorbed and are not derived from the best possible sources.

How we use it: For the active person – we suggest 3 capsules in the morning. For the elite or endurance athlete, we suggest 6 capsules per day.

Mdrive Elite: This supplement is an amazing addition to any athlete’s nutrition and supplement program. To activate your body’s energy source and reach your full potential – Mdrive Elite contains a natural blend of ingredients that will improve your strength, stamina, and overall energy. Ingredients include KSM-66 (a full spectrum ashwagandha herb) that speeds muscle recovery and enhances energy, and Cordyceps – a mushroom known to enhance blood supply to your body – and increase energy & endurance.

How we use it: 3 capsules a day – Mdrive Elite can be taken by both Men and Women.

Mdrive Joint: This is also a staple for your daily regimen. This supplement aids in joint support – due to pain caused by exercise, overuse, or injury – providing collagen directly to your joints to help rebuild the damage that’s been done. Not only does it provide one of building blocks to healthy joints – but it also provides pain relief to allow you to continue your training. This product works well for knees, hips, ankles, shoulders, hands, and elbows.

How we use it: Take one capsule a day for healthy joint support.

SFH SO3 + D3 Omega 3 Oil: This fish oil is not your typical fish oil product – SFH makes a liquid form that tastes great and combines the power of Omega 3’s and Vitamin D. Omega 3’s are an essential fatty acid that plays a major role in reducing inflammation in blood vessels and joints. Vitamin D is often low in many individuals and athletes – and also plays a role in controlling inflammation, enhancing mood & anxiety, and in bone formation. This is a great addition to your daily program.

How we use it: Take 1-2 teaspoons daily. We love the lemon flavor.

Mdrive ATP Energy: With every day comes more confusion on what and who to trust for an ENERGY SUPPLEMENT. No need to search any more. The formulators at Mdrive have done all the work for you. ATP Energy is an extremely effective formula for the Power AND Endurance Athlete. A mixture of ATP, Cordyceps, Maca, Guarana....have all been blended together to give an extremely effective and smooth surge of energy that is noticeable in a workout. Going for 1 rep max in Deadlift, or charging some steeps on the bike....this formula IS NOTICEABLE. Haven't  seen a formula that has virtually 100% positive response from every athlete, in EVERY use. It's that effective, and safe and CLEAN.

How we use it: Take 1-2 capsules daily when your energy level is at it's lowest or just prior to any exercise.

AstaFactor: It contains astaxanthin which is a supercharged carotenoid derived from the microscopic green algae with powerful antioxidant and anti-inflammatory properties. I've been using AstaFactor for roughly 10 years. What I've seen this product do for myself and others in pretty incredible, complete elimination of pain/inflammation resulting from sports and over use injury injuries. Pretty much not seen anything else work at this level of effectiveness and the bonus is that it's safe and all natural. I never travel with out it.

How we use it: Take 2 capsules (10 mg) daily or during intense during when you suffer from excessive inflamation.

Proven Nutrition: Many endurance supplements use BETA alanine and CITRULLINE because they are known to increase stamina; however, the amount available per serving is usually not enough to produce the optimal effect in an athlete's body. Proven Nutrition uses pure beta alanine and citrulline malate so you can get 5 grams of each that you would need to get the most from your training. 

DURING WORKOUTS

Nutrition and supplements are key during your workouts – especially when engaged in endurance sports – or any physical activity greater than an hour. To avoid cramping, fatigue, and dehydration during workouts, use the following items to support proper hydration, nutrition, and electrolyte balance.

Nuun: We love this product because it tastes great and comes in a variety of amazing flavors including cherry limeade, kona cola, watermelon, and tropical. They come in an easy to use tablet form – and provide the tasty delivery of necessary electrolytes - sodium, potassium, magnesium, and calcium.

How we use it: During your workout – drop 1-2 tablets in 16-24oz of water and drink away as you sweat it out! Nuun also makes a product – Nuun All-day – which is an electrolyte supplement that has slightly less sodium and contains vitamins A, B, C, D, & E. This is a great addition to your daily regimen – especially if you have a hard time staying hydrated and need help consuming the recommended 2-3 Liters of water daily.

Salt Stick: We love this product because it offers electrolytes – similar to Nuun, but in capsule form. This is KEY if you are in engaging in endurance sports –or any sweaty activity that is over an hour. If you’re on the bike or running long distance – drinking your electrolytes may not deliver your needs fast enough – and will require a lot of fluid intake to support your requirements. Salt Stick has a killer combo of electrolytes – including sodium, potassium, calcium, and vitamin D. The capsules contain buffered salts – which are easy on the digestive system and help with absorption.

How we use it: Take 1 capsule per 30-60 minutes of activity. Keep these with you for quick use on hikes, when travelling, and when doing intense sweaty activities.

SFH Fuel: We love this product for the same reasons we love the recovery and pure whey formulas – as all SFH products are CLEAN! Fuel is a great source of calories and amino acids that can be used as an anytime protein drink. This is perfect for before or during your workout – to give you more than just electrolytes and hydration. Fuel can also be used as an anytime snack in your favorite beverage – and is lighter than the Pure Whey and Recovery Whey Protein.

How we use it: We use this protein mixed with 8oz of cold water during an intense workout. The Coconut flavor is light and tastes great mixed with coconut milk, almond milk, or coffee if you want a boost! Or, you can use Fuel as an anytime meal replace or pre-workout because of it's complete protein, fat, and low carb mixture.

Skratch Labs Exercise Hydration Mix:  While we love the variety and easy use that Nuun provides, it does not offer many calories or energy – with only 4 calories per serving. For this reason, we suggest using Skratch – an exercise hydration mix that offers the benefits of electrolytes AND some carbohydrates for energy (at 40 calories per serving). With great flavors such as Pineapples, Lemons + limes, and Raspberries – they pack real fruit and cane sugar for an amazing taste and easy digestibility during prolonged workouts. 

How we use it: Skratch was initially created from “scratch” using real ingredients (as opposed to artificial flavors, colors, and sweeteners), and is easily digestible and does not cause bloating. It comes in an easy to use powder form – and it’s light and tasty, without the lingering aftertaste. It mixes well and can be used throughout your workouts. Simply dissolve a scoop into 8-16 oz of water and drink during your workouts.

VFuel:  There are several gel products on the market – but not many that work like Vfuel. This gel uses quality ingredients that not only taste great, but are more easily digested. Rather than using fructose, this gel uses dextrose and maltodextrin, in addition to MCT oil (fractioned coconut oil) which requires little energy for absorption.  These are great option for delivering consistent energy and calories (100 per gel) during any activity.

How we use it: Use 15 minutes prior to your workout or race and then continue with one serving every 30-45 minutes as needed. We love the Fudge Brownie and Vanilla flavors.

B-LINE Natural Energy Gel: There is a time when you need the clean carbohydrate... you thrust your body into glycolysis and the hills and gearing demand sugar to the cell. It's simple. It's kinda purely mathematical. We've been testing this BLINE, in the hills and Crossfit gyms. It just works smooth and sustained. 5 simple organic ingredients, the cool babyfood/spin top...and NO crap in it. It comes highly endorsed by the team and athletes of Ultimate Potential and UPRISE Performance Camps.

How we use it: Use 15 minutes prior to your workout or race and then continue with one serving every 30-45 minutes as needed.

PROTEIN & RECOVERY
Recovery nutrition should be a primary focus for any athlete. When breaking down our muscles through powerful workouts and strenuous activity – we have to replenish our bodies with clean protein to rebuild and strengthen our muscles. It’s recommended to consume recovery nutrition 45 minutes to an hour after workouts for a speedy recovery – the faster you recover, the more powerful your training program will become.

SFH Recovery Whey Protein: We love this product because it has no antibiotics, no hormones, no soy lecithin, no gluten, and no added carbs. Most importantly – this whey comes from a clean source – from grass fed, free range animals. Whey products that are not clean – or that are cheaply produced can lead to stomach distension – and should not be a part of your recovery program. SFH Recovery is designed to give you ATP restoration, muscle building accelerators and joint support – this is what separates the RECOVERY from the PURE Whey protein. This powder also includes a thoroughly and carefully selected amino acid profile to compliment the blend.

How we use it: We can’t get enough of the creamy chocolate flavor – we mix it with 1 banana, 1 cup of almond milk, and 1-2 tablespoons of Almond Butter. This packs in a good amount of calories, protein, and energy for your post workout snack. This is also a great shake for breakfast on the go-when you’re in need of additional recovery nutrition.

SFH PURE Whey Protein: PURE has the same great quality Whey protein as Recovery – but without the added ingredients to aid in recovery. Pure whey is a less-expensive alternative to Recovery – and can be used as a meal replacement, snack, and pre-workout supplement. It’s recommended however, to use recovery post workout – to get the benefits of muscle and joint support.

How we use it: Use PURE Whey anytime you need to boost your protein intake such as with a morning smoothie or in the evening before bed – mix 1-2 scoops with almond milk, coconut milk or water. Add mixed berries, bananas, or almond butter for extra calories and flavor.

Hammer Nutrition Vegan Protein: It's one of our favorite sources of plant-based protein. It is USDA Organic, Gluten Free, non-GMO and the protein blend is made of pea, pumpkin, sacha inchi, chlorella, and spirullina protein. It's amazing!

How we use it: We like to switch between plant-base and whey based proteins to provide the body with more variety, phytonutrients, and different amino profiles. Take it daily when you need to boost your protein intake. We like it immediately after workouts, in the morning, or at night before bed.

Hammer Nutrition Essential MG: Studies shows that supplementing with magnesium helps athletes recovery and sleep better. We wholeheartedly concur! Sadly, our food sources these days cannot keep up with our body’s needs (especially as hard charging athletes) but, fortunately, there are good and affordable supplement sources available. We recommend taking a magnesium Bisglycinate or a complex, highly bio-available form that does not usually cause stomach and gastro intestinal discomfort that is often associated with other forms of magnesium.
 
How we use it: We take 400–800mg every night before bed with water. We wake-up feeling refreshed and recovered.

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