Compiled by Matt Gieringer, MS, CSCS, 2011

RELENTLESS PURSUIT
integrated
training
Nutrition
Hydration is BIG. Your muscles are approximately 75-90% water, depending on conditions. The
metabolic processes (cellular respiration, glycolysis, beta oxidation) that make up energy production all
need water. Brain-functioning needs water. Therefore this is your NUMBER 1 nutrient! Most likely you
are not drinking enough water presently, so in the 1
st
week of training execute on taking in gal (1.89L)
per day. Through the 2
nd
week execute on taking in gal (2.83L) per day. And on the 3
rd
week you
should be drinking and maintain about 1 gal (3.78L) per day. Optimally this would be slightly less on
days when you are not training (not sweating). Seek out filtered water; tap is fine if you filter (ie: Brita)
out the chlorine and heavy metals. More water should be taken in if you are outside in extremely hot
weather for over an hour.

Food sources should be natural (organic if budget allows) Meats, Vegetables, Fruits, Fats. High
Sugar Processed foods such as all fruit juices, flour-based bakery items (cookies, doughnuts, brownies,
etc) should be avoided COMPLETELY. A good and generally applicable principle is that however much
work man put into the food the less God-given LIFE the food has left over. Processing, milling,
bleaching, concentrating, instantizing, emulsifying are examples of work done on the food to make it
more palatable. It is funny how our digestive systems are actually made to do each of these actions to
the food. Palatable is a subjective description of food that may change with trends and tastes. The
biochemistry that takes place inside us does not change. However the FDA would have you believe that
this too changes. Monsanto (the largest soy and corn producer in the world) runs the FDA and
consequently pushes their product through the government agency. Until recently the Food Guide
Pyramid stood atop a foundation built on grains. This is NOT optimal for anyones body. Let your
gastro-intestinal tract do what its meant to do. Natural foods make natural bodies (with natural
movement addedExercise!) lean and powerful.
In response to carbohydrates, especially fruit and grain-based foods our bodies produce the
hormone insulin, which triggers fuel storage in most people. If your glycogen tanks are full in the liver
and muscles then this fuel gets stored as adipose tissue (body fat). On the other end of the scale is
glucagon, which is produced when we eat protein (animal based) and triggers the slow burning of stored
fuel, adipose, and the building of muscle. When we find a balance of these two powerful hormones
from a macronutrient-balanced diet we get optimum muscle building and adipose burning. Dietary Fat
alone is neutral on this spectrum of Adipose storage to Adipose utilization, but will blunt the effects of
the two hormones insulin and glucagon. When applied over days and weeks and months this balance
makes for a lean and strong human being. Sleeping cycles, daytime energy, mood states and recovery
from physical training are better regulated when these two hormones, insulin and glucagon are in
balance. This balance greatly decreases inflammation throughout the body and helps the body to clear
out any inflammation that does occur. This is the reversing of the process that causes the cascade of
hypertonic disease states from Hyperlipidemia, Hypercholesterolemia, Hyperglycemia, Hypertension,
Heart Disease to Obesity and Chronic Fatigue Syndrome.

Compiled by Matt Gieringer, MS, CSCS, 2011
RELENTLESS PURSUIT
integrated
training

1) Objective for eating
a) Fuel the body
i) Fats, Carbohydrates
b) Structure for the body
i) Proteins, Fats
c) Molecular to Cellular to Tissue to Organ System Function
i) Enzyme actions, Hormonal Balance, Neurological Function, Filtering Wastes

2) High-Quality vs. Low-Quality foods

a) High-Quality Nutrition Sources
i) Protein: structure, immunity, organ function, hormone balance glucagon production
(1) Chicken, fish, beef, pork, lamb, eggs, cultured dairy products
ii) Carbohydrate: brain and muscle fuel, hormone balance insulin production
(1) Vegetables, fruits, legumes (beans), whole grains
iii) Lipids: muscle fuel, hormone production, nerve sheath, joint and skin health
(1) Nuts, oils, avocados, cold water fish (oil), coconut (oil), yolk of eggs
iv) Water

b) Low-Quality Nutrition Sources
i) Anything processed
ii) If it comes in a plastic wrapper
iii) If its found in the center aisles of the grocery store
(1) Excess calories, inadequate nutrition (calorie dense vs nutrient dense)
iv) White Flour
(1) Insects wont eat it should you?

Compiled by Matt Gieringer, MS, CSCS, 2011
RELENTLESS PURSUIT
integrated
training
v) High Fructose Corn Syrup
(1) Blocks leptin in the brain leptin lets you know youre satiated
3) Macro Nutrient Proportions
a) Protein Heavy Metabolic Types
i) 40:30:30 Pro:Carb:Fat
b) Carb Heavy Metabolic Types
i) 20:60:20 Pro:Carb:Fat
4) Facilitating Recovery
a) Carb to Protein Ratios
i) 3:1 for intense Lifting & MVMT days as well as MET-CON days
ii) 4:1 for Conditioning and Recovery days
iii) Fats slow absorption so wait 1.5 hour before consuming fats post-workout
b) Timing Chrono-Nutrition
i) 30 minute Recovery Window for Protein Synthesis and Glycogen Replacement
ii) Rebuild & Refuel for tomorrow!

Compiled by Matt Gieringer, MS, CSCS, 2011
RELENTLESS PURSUIT
integrated
training

Rest
When we dont sleep adequately our brains dont reorganize events, ideas, emotions and
thought processes that we need during a conscious day. Sleep also brings physical rebuilding and
restructuring. During the third and fourth stages of REM sleep the anterior pituitary releases Growth
Hormone. This chemical messenger is responsible for the maturation of youth and adolescents and
seems to keep adults younger. If your definition of older is frail, fat and broken then the younger
definition fits. I would challenge that definition. Sleep is crucial for bouncing back and recovering from
training. If you dont sleep adequately dont plan on training up to par.
In addition to increasing height in children and adolescents, growth hormone has many other effects on
the body:
Increases calcium retention, and strengthens and increases the mineralization of bone
Increases muscle mass through sarcomere hyperplasia
Promotes lipolysis (fat burning)
Increases protein synthesis (muscle building)
Stimulates the growth of all internal organs excluding the brain
Plays a role in homeostasis
Reduces liver uptake of glucose
Promotes gluconeogenesis in the liver
[26]

Contributes to the maintenance and function of pancreatic islets
Stimulates the immune system
A good goal is 9 hours of uninterrupted sleep. Its ok to laugh. Strategies for getting the best possible
(not necessarily the best) sleep are:
1) Maintain regular bed-time and wake-time.
2) Avoid caffeine after 2pm.
3) Hydrate adequately throughout the day so you are not parched at night (an achy back and
dry mouth are signs of nocturnal dehydration) and do not try to load up on water just
before bed (bad idea for children for the same reason it is for adults).
4) Avoid artificial light for the last hour preceding bed time.
5) Before going to bed rehearse getting ready upon waking and have tomorrows items already
picked out so that morning preparation is easy and decision-less. This makes for more
restful sleep.
6) Turn off cell phone off unless you are expecting a call.