BBA Nutrition

You can't talk about sport performance without addressing nutrition. Nutrition is a KEY component in all performance, whether it be on the court or classroom. What we eat and drink, directly influences how we feel, perform, and recovery. You can't talking about being an elite performer, without having elite nutrition.

While were on the topic of nutrition, the number 1 question we receive from athletes is, "What supplements I should take?" The truth is, no supplement is going to make you a better athlete. We'd much rather see well-rounded nutritional changes than a reliance on supplementation. That being said, certain supplements can help bridge nutritional gaps and help increase responses to training. That list is small and finding quality nutritional companies in today's world is like finding a needle in a hay stack.

BBA Sports Nutritionist, Sean Casey, finally fixed all these problems when we formed Dietetic Advantage. It's the only nutritional company we recommend, and you can always count on the quality and specificity of their products, unlike most supplements.
http://www.dieteticadvantage.com/110.html






1. Get enough Protein ~ Shoot for your .75-1g of protein per pound of body weight
  • So if you weigh 125lbs = ~94-125g of protein per day
Healthy Protein Sources:
  • BBA Shake
  • 3 oz - meat (ie - size of a deck of cards) <--- Includes beef, pork, turkey, tuna, chicken
  • 3-4 eggs
  • 3 cups of milk
  • 2 serving of Greek yogurt
  • 1.5 c - cottage cheese
  • 2.5c - dried beans/peas

2. Get more servings of fruits and vegetables

Aim to get a serving of veggies at EVERY meal, so 5-8 servings.  Aim to get a serving fruit at every other meal, so 3-4 servings.  Goal is to eat a wide variety of colors, don’t just stick to 1-3 kinds. 
  • A serving of vegetables/fruits is about the size of your palm

3. Eat quality Carb sources

With your goal of sports performance, eating some extra carbs will be beneficial, especially quality sources like potatoes (white and sweet), rice, whole wheat pasta’s, squash.   Carbohydrates provide the main source of energy which will be supplied during physical activity and during the recovery period.  So it is especially important to have good sources of carbs before and after workouts.


4. Eat healthy fats
  • Try to get 80-130g of fat each day.
Healthy Fat Sources:
  • 1/2c – Avocado 1 tbsp
  • Olive Oil (preferably extra virgin olive oil) 1 tbsp  
  • Coconut Oil 2 tbsp
  • Butter -  use butter in place of margarine - 2 tbsp
  • Peanut Butter – 2tbsp
  • Peanuts~ 30 pieces
  • Almonds ~ 1/4c
  • 3 eggs (whole)

5. Stick to water

Try to avoid Gatorades, energy drinks, soda’s, etc.  Stick to water and get at least ½ your BW in ounces of water – 200lbs = 100oz of water. 
Save the Gatorades and Powerades for really hot days and/or if playing multiple games or especially intense games.  They are great for those times, but outside of that they come packed with excess sugars and empty calories that aren’t beneficial on normal days.

Supplement Suggestions
  • Protein: 20-30g/post workout
  • Creatine: 5g/daily
  • Fish Oil: 1-2g EPA+DHA


                      Eating For Performance

1) Goal: Build Muscle and Size

Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Protein Shake
Post-Workout (Immediately after): Protein Shake
Post (1-3 Hours After): Meal Shown Below




2) Goal: Maintain Body Weight, Sports Performance

Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Branched Chain Amino Acids or Water
Post: (30-120 Minutes After) Meal Shown Below




3) Goal: Weight Loss, Leaning Out

Pre-Workout (90-180 Minutes Prior): Meal Shown Below
During: Water
Post: (30-120 Minutes After): Meal Shown Below       




Foods In An Athlete’s Kitchen:
     - Cottage Cheese                          - Eggs                                      - Spinach/Kale
     - Avocado                                      - Chicken/Beef                      - Sweet Potato
     - Whey Protein                             - Tuna                                     - Greek Yogurt
     - Nuts/Seeds                                 - Natural Peanut Butter       - Oatmeal

5 Easy Principles of Sports Nutrition:
  1. Eat Real, Whole, Unprocessed Foods
  2. Eat a Protein With Every Meal
  3. Eat a Veggie With Every Meal
  4. Don’t Be Afraid of Fats
  5. 90/10 Rule – Eat Right 90% of the Time, and enjoy/relax the other 10%

Supplements Worth Taking:
  • Whey Protein
  • Creatine Monohydrate
  • Vitamin D (Especially from October-March)

Supplements To Watch Out For:
  • Any Multi-Level Marketing Companies
  • Anything That Makes Extreme Claims – “Miracle Supplement”, “Most Effective Ever”
​​

95 comments:

  1. Replies
    1. Nutrition is crucial for optimal sport performance, influencing everything from energy levels to recovery. While a balanced diet is always best, certain supplements can help fill nutritional gaps and enhance training responses. It's essential to choose high-quality products from trusted companies. Dietetic Advantage, recommended by BBA Sports Nutritionist Sean Casey, stands out for its focus on quality and specificity in sports nutrition.

      Delete
  2. Well, it’s a nice one, I have been looking for. Thanks for sharing such informative stuff.supplement manufacturers uk

    ReplyDelete
    Replies
    1. To get proper nutrition is very necessary which helps you to maintain your body stamina after exercise for water and muscle recovery

      Delete
  3. It's important to us at Buy Peptides US that each individual searching for research peptides for sale on the internet is granted a secure and careful on-line buy. If you are curious to know more about SARMs guide, check here.

    ReplyDelete
  4. Commonly, the heel doesn't seem to be discolored or swollen. The human heel is intended to offer a rigid support for the weight of the human body. Author is an expert of best shoes with arch support, visit here for more interesting information.

    ReplyDelete
  5. You have to have a perfect body weight. Taking a healthful and balanced diet is just one of the most effective ways women can take care of themselves. While diet and exercise are considered to be the best methods to a wholesome heart, recent studies have proven connections between good gut health and a healthier cardiovascular system. Article source to know about health and fits.

    ReplyDelete
  6. If necessary, an arm lift can be coupled with a different procedure to attain the desired outcomes. If you are curious to know more about arm lift in jordan, check here.

    ReplyDelete
  7. It's usually feasible to modify your type of dialysis if you wish to after some planning. Get more interesting details about pain management check this site.

    ReplyDelete
  8. Really great diet plan to increase wait. Thanks for sharing it with us.

    ReplyDelete
  9. I really liked your Information. Keep up the good work.
    代 餐

    ReplyDelete
  10. Pretty nice post. I just stumbled your weblog and wanted to say that I have really enjoyed browsing your blog posts. After all I’ll be subscribing to your feed and I hope you write again soon!
    Live long supplement

    ReplyDelete
  11. The article was up to the point and described the information very effectively. Thanks to blog author for wonderful
    Health Thru Nutrition

    ReplyDelete
  12. I encourage you to read this text it is fun described ... generic

    ReplyDelete
  13. This comment has been removed by the author.

    ReplyDelete
  14. If you are having problems with a patient's physical health or a problem with a medication, you can transfer the patient to a hospital where he or she will be properly cared for. Learn more about doctor appointment on this site.

    ReplyDelete
  15. You can also do exercise. If you are curious to know more about abs workout, check here.

    ReplyDelete
  16. This Blog Have A great Content, it hard to get quality content like this. If anyone interested similar one's have a look here Top 10 Brands for all Natural Nutrition Supplements in 2020

    ReplyDelete
  17. With Weight Watchers, you should also be in a place where you can stick to a weight loss plan. It's not easy to actually lose weight by the time you finish this diet plan. Interested to know more about noom or weight watchers? Browse this site.

    ReplyDelete
  18. This comment has been removed by the author.

    ReplyDelete
  19. Of course, if you add some qigong to your life, you will have a greater sense of well-being and self-confidence. The reason why these supplements are called the best is because these are only one of the many things that can be known as science-backed supplements for immune health. Get detailed info about health supplemets for immune system on this site.

    ReplyDelete
  20. Because the use of these medications is often times free, it is very easy for a person to get the treatment that he wants without the help of his doctor. For more ideal details about SARMs guide, pop over to these guys.

    ReplyDelete
  21. This blog is a good guide on usage of health supplements . The readers get a clear view on the dietary and supplementary requirements of human body

    ReplyDelete
  22. Check out our products to get the highest quality Sarms at the competitive range. Whether you want to lose fat or want to build muscles, our products are a great way to do so.

    ReplyDelete
  23. Thanks for sharing such beautiful information with us. I hope you will share some more information about nutrition. Please keep sharing.
    Health Is A Life

    ReplyDelete
  24. I appreciate you for giving such an informative portal. Buy Supplements for Stamina

    ReplyDelete
  25. Then, take the mix out of the pan and add some butter and mix it together until it becomes smooth. Now you are ready to dip your sandwiches in peanut butter. If you want to buy peanuts, visit this site.

    ReplyDelete
  26. This comment has been removed by the author.

    ReplyDelete
  27. Excellent blog, good to see someone is posting quality information. Thanks for sharing this useful information. Keep up the good work.
    Buy Superpump Max

    ReplyDelete
  28. This article is meant to provide you with answers for this problem. It is very hard to imagine that you could have vaginal itching without knowing the underlying cause. Author is an expert of vaginal smell, visit here for more interesting information.

    ReplyDelete
  29. Thank you a lot for providing individuals with a very spectacular possibility to read critical reviews from this site .check out our nutrition
    walk well

    ReplyDelete
  30. I believe there are many more pleasurable opportunities ahead for individuals that looked at your site.
    health-thru-nutrition

    ReplyDelete
  31. Thanks for sharing such great information about Pre Workout Energy Drinks, I think every sports person as well as young boys should take this energy drink.

    Pre Workout Energy Drinks
    Sports Energy Supplements

    ReplyDelete
  32. You have got some great posts in your blog. Keep up with the good work.

    Energy Drink For Workout

    ReplyDelete
  33. This is important, though it's necessary to help you head over to it weblink: Grow-Up

    ReplyDelete
  34. Interesting and interesting information can be found on this topic here profile worth to see it. Weather Blog

    ReplyDelete
  35. For many people this is important, so check out my profile: epocha

    ReplyDelete
  36. I use only high quality materials - you can see them at: zprávy

    ReplyDelete
  37. Acknowledges for paper such a beneficial composition, I stumbled beside your blog besides decipher a limited announce. I want your technique of inscription... Praha

    ReplyDelete
  38. Find the best essays on is my friend's profile page. Magazín

    ReplyDelete
  39. Finally I have found something which helped me. Appreciate it.Nutritional Products International

    ReplyDelete
  40. Mmm.. estimable to be here in your report or notify, whatever, I repute I should moreover process strong for my have website want I play some salubrious further updated busy in your location. נערות ליווי בצפון

    ReplyDelete
  41. During this website, you will see this shape, i highly recommend you learn this review. Bigg Boss Voting

    ReplyDelete
  42. Nice information, valuable and excellent design, as share good stuff with good ideas and concepts, lots of great information and inspiration, both of which I need, thanks to offer such a helpful information here. Auto call recorder

    ReplyDelete
  43. Why do only so much written on this subject? Here you see more. Best Legal Steroids for Sale

    ReplyDelete
  44. Fantastic. How do you do this that this blog is so good?
    European Energy Drink In India

    ReplyDelete
  45. You bear through a awesome vacancy. I sanity definitely quarry it moreover personally suggest to my buddys. I am self-possessed they determination be benefited from this scene. 123 movies

    ReplyDelete
  46. Listed here you'll learn it is important, them offers the link in an helpful webpage: výživa

    ReplyDelete
  47. Thank you for your articles that you have shared with us. Hopefully you can give the article a good benefit to us.
    Buy superpump max

    ReplyDelete
  48. It is rather very good, nevertheless glance at the data with this handle. article on fitnessbond

    ReplyDelete
  49. I read this article. I think You put a lot of effort to create this article. I appreciate your work. internet providers ottawa

    ReplyDelete
  50. Thanks for writing such a good article, I stumbled onto your blog and read a few post. I like your style of writing... taco time

    ReplyDelete
  51. "Dear Admin,
    I am Jamal Lloyd Johnson. Very informative post! I am thankful to you for providing this unique information.
    Jamal Lloyd Johnson
    Apollo Management:Mail: 1236 N. Sweetzer Ave, unit 17
    West Hollywood, CA 90069
    Jamal Lloyd Johnson
    Jamal Lloyd Johnson
    Jamal Lloyd Johnson
    Jamal Lloyd Johnson"

    ReplyDelete
  52. With the popularity of nuts growing each and every year, more people are looking to shop Brazil nuts online. These nuts are considered one of the best sources of nutrients for your body. Discover here for more information about best brazil nuts.

    ReplyDelete
  53. The most interesting text on this interesting topic that can be found on the net ... 먹튀폴리스

    ReplyDelete
  54. This is the first time I came to this blog and I found some relevant stuff here. Basically I keen to know new parameters of writing every-time and sometime it become really very hard to find such kind of platform.
    Best Energy Drink For Workout

    ReplyDelete
  55. It is especially decent, though look into the tips during this home address. 온라인릴게임

    ReplyDelete
  56. Hello dear, I liked your blog very much. It was very informative and positive. It is helpful for everyone around me. Keep sharing such positive blogs.
    Nutrition Products Gurgaon.
    Nutricharge Strawberry Prodiet Doy Pack.
    Nutricharge Kids Mango.
    Nutricharge S & F.
    Nutricharge Veg Omega.
    Best Nutrition Product in Gurgaon.

    ReplyDelete
  57. Paradigm Peptides produces the highest quality sarms products for the bodybuilding and fitness community.
    sarms for sale

    ReplyDelete
  58. Thereby decreasing the net quality of life-whether it is perceived by the individual or by the caregiver. When it comes to physical activity, both sedentary and physically active lifestyles are associated with poor health outcomes. You also may find your ideal information about health and wellness on health-and-wellness.net.

    ReplyDelete
  59. A healthy diet can also improve mood and general well being, resulting in increased social confidence and improved job performance. If you want to get more interesting details about benefits of healthy food, you may
    go here.

    ReplyDelete
  60. It is also very important to remember, when following a fitness plan such as this one, that you need to have the correct mindset. Do you want to know more about dr abc? for detailed info click here.

    ReplyDelete
  61. Want to buy body building Sarms ? Check out our wide range of Sarms that can help you build muscle and help you burn fat as well.

    ReplyDelete
  62. This comment has been removed by the author.

    ReplyDelete
  63. I am impressed by the quality of information on this website. There are a lot of good resources here. I am sure I will visit this place again soon.


    Best Amino Acids For Muscle Growth

    Dietary Supplements For Weight Gain

    Best Weight Gain Protein Powder

    Best Protein For Weight Gain

    ReplyDelete
  64. I am impressed by the quality of information on this website. There are a lot of good resources here. I am sure I will visit this place again soon.


    Best Amino Acids For Muscle Growth

    Dietary Supplements For Weight Gain

    Best Weight Gain Protein Powder

    Best Protein For Weight Gain

    ReplyDelete
  65. thanks for sharing this amazing information with us, athletes also use so many energy drinks, supplements to maintain their body weight and stamina, they can also use SUPER MIC B12 as a health supplement, it maintain body weight, gives energy, and enhance the metabolism.

    ReplyDelete

  66. Body Nutrition Products


    Welcome to Go Builz Health Products Store, Get the personalized nutrition and health products. We offer customizable nutrition products to your body.


    <a href="https://gobuilz.com/</a>

    ReplyDelete
  67. Buy SARMs Really I enjoy your site with effective and useful information. It is included very nice post with a lot of our resources.thanks for share. i enjoy this post.

    ReplyDelete
  68. The individual cremation is a source of much confusion for pet owners and often uninformed Pet Care Provider staff.
    pet

    ReplyDelete
  69. Online Casino Roulette. Roulette is all alone of the amazing famous 'wheel' casino online games. It is zest superb to lose true a round and there are various types of online casino roulette... Online Casino Roulette. Online Slot Machines. Slots are the easiest casino ... owner of google by Nadir

    ReplyDelete
  70. I am looking for and I love to post a comment that "The content of your post is awesome" Great work! black viagra 200mg

    ReplyDelete
  71. Buy Protein Supplements - PROTEINS at HealthOxide. Check Price and Buy Online. ✓ Free Shipping ✓ Cash on Delivery ✓ Best Offers.

    ReplyDelete

  72. Many thanks for the exciting blog posting! I really enjoyed reading it. When you want the best protein supplements, find them here at https://nutritionwellnesscare.com/

    protein supplements
    best multivitamin for bodybuilding

    ReplyDelete
  73. However, the exact mechanisms by which herbs prevent chronic diseases is not known; however, they seem to be capable of protecting the body against infectious agents like viruses and bacteria. You are curious to know more about herbal remedy, head over to the website.

    ReplyDelete
  74. I'm happy to see the considerable subtle element here!. winipucu [url=https://www.winipucu.com]winipucu[/url]

    ReplyDelete
  75. Thanks for provide this article its very informative. Rari Nutrition is perium digital platfroms where you get Pre workout nutrition supplements for increse your stamina, fat burning and lean mucle mass.

    Pre workout nutrition supplements
    Best fat burning powder supplements
    Amino acid powder supplement for muscle growth
    Grass Fed Isolate Protein Powder

    ReplyDelete
  76. Thanks for this delicious recipe. I will try to follow your recipe to cook my meal. I also want a little favor from you that nowadays people are going forward to organic food. So, I also use organic pulses online to cook legume soups. In this point what is your view about organic food and their taste.

    ReplyDelete
  77. FirehouseListens executed a connected with the WWW review to take an arrangement about FirehouseListens Helpline notwithstanding your support level thereafter visiting service Click here FirehouseListens Firehouse Subs is giving its customers the chance to win a $500 prize check if they complete an online survey to provide feedback about their last experience at any of its restaurants in the US and Canada.

    ReplyDelete
  78. Additionally, after completing the Gordmans evaluation, you have the chance to win a $300 Gift Card, so the value supplied by the Gordmans for simply receiving your thoughtful opinion is not insignificant. Survey.Gordmans.com executed a connected with the WWW review to take an arrangement about Survey.Gordmans.com Helpline notwithstanding your support level thereafter visiting service Click here Survey.Gordmans.com

    ReplyDelete
  79. This comment has been removed by the author.

    ReplyDelete
  80. Thank you for your insightful content! I really appreciate the time and effort you put into researching and presenting the information. Your perspective on the topic is refreshing and thought-provoking. I agree with your points about the importance of considering the potential consequences of our actions, and I think it's crucial that we take a more holistic approach to problem-solving.

    I also appreciate the suggestions you offered for alternative solutions. It's easy to get stuck in our own ways of thinking and to overlook other options, so it's helpful to have someone provide a new perspective.

    Overall, I think your content was extremely valuable and provided a lot of food for thought. Thank you again for sharing! you can also check our pre-workout supplement.

    ReplyDelete
  81. I have found the best online supplement store in Canada to be a reliable source for all my health and fitness needs. The wide range of products, competitive prices, and fast shipping have made my shopping experience seamless. I highly recommend it to fellow Canadians looking for quality supplements.

    ReplyDelete
  82. I think this is an informative post and it is very useful and knowledgeable. therefore, I would like to thank you for the efforts you have made in writing this article. living solutions While we all wonder how the health care system has reached what some refer to as a crisis stage.

    ReplyDelete
  83. Thanks for sharing the knowledge through this Post. This blog is really very helpful for me.

    https://naturalelixirs.com.my/

    ReplyDelete
  84. Thanks for sharing this worth reading article. This is really helpful. Keep sharing.

    Salmon Fish Oil Omega 3 Capsules Online

    ReplyDelete
  85. BBA Nutrition offers a comprehensive understanding of food science and its impact on health. Excited to delve deeper into this fascinating field.Wholesale Nutrition Center Tomball

    ReplyDelete