Alex Maclin

Plant-based and vegetarian diets can absolutely support strength, muscle growth, recovery, and hard training when set up correctly.

Pro tip: even if you’re not plant-based or vegetarian, you can these foods to your diet as an inexpensive and healthy way to help meet your protein goals.

Use this list to make hitting your protein goals easier 🔥

Want more help with your performance goals without overcomplicating nutrition? DM me!

OSS 🤙🏾
Alex

Macros for BJJ and performance-focused athletes:

Protein: Most important for muscle building + muscle repair from sparring, lifting and any other exercise.

Goal: 0.8-1g/lb bodyweight
170 lb athlete: 135-170g per day

Tip: Eat protein at every meal throughout the day for muscle growth + recovery. 3-5 meals / day.

Carbs: replenishes glycogen for high intensity training, increases stamina/endurance, supports digestion.

Goal: 1.5-2g / lb bodyweight (more if training really hard)
170lb athlete: 255-340g per day

Tip: Eat most of your carbs before and after training

Fats: provides sustained energy, supports testosterone and other hormones, keeps us satisfied, necessary for health.

Goal: 0.3-0.5g / lb bodyweight
170lb athlete: 50-85g / day

Tip: keep fats low before training. High in meals far from training.

Remember:
- eat nutrient dense food most of the time
- track your calories and macros to make sure you’re getting enough
- carbs aren’t your enemy. Timing and type are important here. - be consistent with your eating and you will crush.

Save and share this with your training partners.

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Alex

How to know if your recovery sucks.

Use this guide and quick checklist to gauge whether you’re recovering from your training or just barely holding on.

Worth noting that fitness gadgets can be helpful here too but it’s still good to self assess and not totally rely on them. They can be off the mark sometimes!

Save and use this, especially if you’re training a lot.

And if you’re feeling stuck, beat up, or like your body isn’t keeping up with your training, reach out to me and let’s get that fixed.

OSS 🤙🏾
Alex

For most adults 25g of fiber per day should be the bare minimum but most of yall ain’t even getting half of that.

Before you reach for the fiber gummies, know that you can and should try to get your fiber from food.

You don’t have to make elaborate meals and it can still be easy. Stop overcomplicating things. Make it easy and use these foods with this simple structure to hit 25g a day.

Here it is:
- 1 high fiber carb at each meal
- 1-2 servings of a fruit or veg at each meal
- 1-2 fiber “extras” per day

Follow this system and use these foods in this guide and you’ll smash the target every day.

Save and use this guide for your next Costco run.

If you want personalized help with dialing in your nutrition, DM me!

OSS 🤙🏾
Alex

I talked about this recently on podcast and wanted to lay it out here.

I hear this all the time from BJJ athletes:
“I want to get stronger, build muscle, and be more athletic but I don’t know how to balance it with training and competing.”

What I usually see isn’t a lack of effort. It’s a lack of a clear plan.

Most athletes are:
- Lifting randomly
- Eating inconsistently
- Adjusting things week to week

There’s no real alignment to a bigger goal. And when the efforts are random the results are random (or don’t happen at all)

The solution isn’t doing more of the same. You need to be more intentional.

I suggest you plan out your year:
- Divide your year into phases and give each phase a goal
- Align your training + nutrition to that goal
- Then shift focus when it’s time

Do this and become a stronger, more muscular and better grappler. Save, use and share this guide to maximize your training and diet efforts.

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Alex

performancenutrition

If you’ve been following me you know I hate hard-line food rules like “never drink anything but water” or “never drink your calories”.

There’s a place for everything and flexible eating extends to beverages just like food.

Different drinks solve different problems:
- Drinks with electrolytes help us with hydration and preventing cramps during sweaty training.
- Carbs + electrolytes provide fuel for hard/long training sessions.
- Energy drinks and caffeinated beverages enhance focus, reaction time, and output.
- Protein drinks give us a convenient way to meet our protein needs.
- Pre and probiotic drinks support digestion and gut health so our overall health remains solid.

You don’t have to avoid. Learn to use them strategically to be a better athlete.

Save this guide so you don’t have to guess next time you’re in search of a tasty beverage. And if you train hard and want your nutrition to actually match it, that’s what I help my clients dial in.

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Alex

Spring and summer we see a lot of travel. And travel is where a lot of folks fall off with their eating.

This happens because people don’t go into it with any sort of plan. Winging it and hoping for the best fails every time.

I just bring snacks with me. They aren’t fancy. Just simple, portable snacks so I can get some fuel and stay consistent.

You don’t need perfect meals. You just need foods to check the boxes:
- hit protein ✅
- keep energy up ✅
- fuel training if you get to roll ✅

I shared some of my favorites that I like to travel with. Definitely gonna be taking some of these to Brazil and Japan for my competitions there too!

Save this post for your next trip and let’s stay consistent.

OSS 🤙🏾
Alex