Please utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not). It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the whole family on a 1-2 shakes a day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).

Youth Nutrition

Summary:

To ensure proper nutrition, we follow the following calculations for food and water intake. In addition to a healthy diet, we strongly recommend the active daily multivitamin (or children’s chewable if unable to swallow a tablet) and first string protein powder for pre and post workout fueling. 

Daily nutritional goals =

Protein @ 1 gram for every pound of body weight

Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)

Fats @ less than 1 g per every pound of bodyweight

Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).

On youth sports…

Sport’s season! Practice! Two- A – DAYS!! Man I loved the start of a new season. I loved the training and conditioning too.  Parents and Coaches! Let’s set our kids up for success and the least amount of suffering possible. How? Performance, repair and nutrient “insurance”. Our repair and insurance is aided by our pre and post training Protein Powder formula (First String, Pre/post, WheySmooth, or BestPlant–ask me if you have questions).  

For those about to start doing 2 a days (or just start a new training program), the ones who do this, will arrive to practice ready to work. The others will drag their feet into the gym/field with sore achy muscles. 

One way, you are building off of your hard work, the other you are more susceptible to injury and/or lower performance output.

Many need to earn that position they want.  Get an edge! 3rd party tested and certified for sport, practitioner grade (means it is formulated and works as promised!) Mass retailed supplements (that you find in grocery, warehouse stores, and online etc) are almost always under formulated and in some cases lying about the ingredients and contaminated. 

Link👇

https://bit.ly/3q9wmsQ

Amino Formula

Consuming this powerfully engineered blend of amino acids around workouts triggers muscle repair and supports new muscle growth, less soreness and better recovery. 3rd party tested and NSF Certified for Sport!

First String for youth (pre/post most adults)

A high performance nutrition solution to promote greater gains in strength, size and performance. Perfect for athletes of all ages who want a balance of high-quality whey protein, energy-releasing carbohydrates and healthy essential fats. 3rd party tested and NSF Certified for Sport!

Active MV

Scientifically formulated with higher amounts of Vitamin C, D, A, E, & Choline to support natural antioxidant and immune responses. Superior absorption of nutrients due to controlled release delivery system. NSF Certified For Sport.

Please read the following pages and afterwards, utilize and share the BEEfit dotFIT store link for ideal pre/post protein formula for youth athletes (recommended to get the multivitamin as well–1 x day active MMV if they can swallow tablet, children’s chewable if not). 

It is highly recommended to utilize these nutritional support products that are thoroughly 3rd party tested. (1 and 2 are absolute must haves for a young adult, and getting the WHOLE FAMILY on 1-2 shakes per day and the daily active multivitamin would be recommended. It is a healthy and affordable way to ensure proper nutrient intake. (PRO tip, set recurring order on the multivitamin and other regularly used items to get free shipping and not be without essential nutrient support).

https://bit.ly/3q9wmsQ

TOP 3 Supplements to order (ASK ME IF YOU HAVE Q’S)

ryanbeefit@gmail.com

1. Active Multivitamin
2. 1st string, Pre/post, WheySmooth (and BestPlant) (First String is a 2/1 carb to protein mix, Pre/post is the moderate carbohydrate included mix,  and WheySmooth is the near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe whey smooth if making smoothies–can be mixed with the other powders. The PRE/Post is available in bulk sizes and at about 40% savings in the bulk size. 
3. dotBARS are a great snack or paired with a shake can make for a full meal. (the SuperOmega is highly recommended and very affordable–especially compared to the cost of eating wild fish daily).

(all adults will benefit from the active multivitamin and a protein powder supplement as well even if they are not engaged in a strength training program).

https://bit.ly/3q9wmsQ (link)

**Amino Formula is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or if the protein powders aren’t a good option. 

If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else. 

Daily nutritional goals =

Protein @ 1 gram for every pound of body weight

Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)

Fats @ less than 1 g per every pound of bodyweight

Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).

Let me know if you have any questions… Our goal with the food we eat is to provide the proper nutrients for recovery from activity and energy for continued activity. These are some key habits to continually build upon. 

First off is hydration. An individual should consume ½ to one ounce of water for every pound of body weight. This amounts to about a gallon (128 ounces) of water for most folks. 

Eating every 2-4 hours: and not “snacking” mindlessly between those meals. Establishing steady eating patterns ensures the body has the fuel it needs and is processing it properly. If you’re still feeling hungry after eating: you are either not eating enough, eating foods that are devoid of nutritional value, you are thirsty, or your body is in serious need for better recovery from a load of activity. 

A good day will begin and end with protein centric meals. Here’s an example of a 12 hour eating window.

https://program.dotfit.com/mymenudetails.aspx?id=107 (12 hour eating window link)

Dear parents and athletes,

Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.

Carbohydrates

• Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
• Carbs are the preferred fuel source for muscles, the brain and the nervous system
• You have limited amounts of carbs stored in the body as muscle and liver glycogen and must replenish

them throughout the day

• When you don’t eat enough carbs, your blood sugar drops which results in “hitting the wall” – fatigue, poor performance, lack of focus and mental errors.
• Natural sugars from fruits, 100% fruit juice and milk are preferable to added/refined sugars in soda, candy, and other junk foods.
• Carbs should make up about 1/2 of a good sports diet or 3-5 grams per pound of body weight per day.
• Protein

• Protein from chicken, meat, eggs, seafood, soy products, beans, nuts, milk and yogurt support the immune system and build and repair muscles.
• Growing teenage athletes need 0.9-1.0 grams per pound of body weight/day split between meals and immediately before and after training
• Limit unhealthy protein sources such as hot dogs, fried meats, sausage and bacon and avoid these foods before games and workouts since they slow down digestion and can lead to stomach discomfort and low energy.
• Fat
• sauces.
• Do not consume high fat meals or snacks before exercise as they slow digestion, resulting in food sitting in the stomach and causing fatigue, stomach ache, etc.
• Unhealthy saturated and trans fats from butter, whole milk, cheese, cream, lard, fried food, cookies, donuts and other baked goods promote disease and should be saved for an occasional treat.
• Eat the right stuff first to fuel and nourish your body and then enjoy a treat.
• Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com

• Good sources of healthy fats include plant oils, avocado, nuts, and seafood.
• Most get what they need from their protein sources (milk, meats, seafood) and dressings, spreads, and

Sports Nutrition Summary

Calcium-rich foods

• Milk, yogurt, cheese, soy milk, calcium enriched orange juice, broccoli, kale and other leafy greens provide calcium and Vitamin D to maximize growth, development and strong bones.
• Athletes should consume 2-4 low-fat servings/day.
• Meal Timing

• A high carbohydrate meal with a small portion of lean protein will digest easier than a fatty or high protein meal.
• Timing varies with intensity of exercise and personal tolerance so trial and error are required to determine ideal timing for each athlete.
• Guidelines:
• ➢ Large meal – 4-6 hours before
• ➢ Lighter but full meal – 2-3 hours before➢ Snack – 30min – 1 hour before
• For early morning training or games:
  • ➢  Large carbohydrate rich meal the night before
  • e.g. spaghetti dinner, chicken and mashed potatoes, rice and steak
  • ➢  Consume only the pre-workout snack before a training or game
  • e.g. a bagel with peanut butter and fruit juice, a fruit smoothie, or a meal replacement drink
• The goal is to have your muscles fueled up and your stomach empty BEFORE games and workouts.
• AFTER games and workouts the goal is to replenish muscle fuel (glycogen) with carbs and supply the building blocks for recovery and growth with protein.
  • ➢  Immediately after exercise consume a protein and carb shake e.g. FirstString
  • ➢  Have a regular meal 1 hour after exercise
  • e.g. Subway turkey sandwich and milk, pasta and meat sauce, chicken and rice, etc.
  • ➢  Eat every 3-4 hours if possible
  • ➢  Also see Meal Timing including for Tournament Play on your supplement program
• The rebuild and recover window remains open 60 minutes after exercise. This is when muscles are highly sensitive to nutrient uptake.
• Research shows liquid formulas containing arbs and protein enhance glycogen resynthesis, decrease muscle breakdown, speed recovery and help immune function.

Sports Nutrition Summary

Eating to Gain Weight AND Maximize Athletic Performance

• Total daily calorie intake should be moderately above current expenditure.

➢ If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat.

e.g. 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories.

• Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
• In some cases, rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
• In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
• Tips for Losing Weight

• Fuel muscle with wholesome carbohydrates. Carbs are not fattening unless you eat excessive amounts but keep protein slightly higher (1-1.3gms/LB) during weight loss
• Limit fatty foods from butter, oil, mayo, dressing, chips,
• French fries. Fat contains twice as many calories as carbs and protein and fatty foods are easy to overeat.
• Don’t lose weight too quickly or you can hurt your performance. Realistic weight loss for females are 1⁄2to 1 lb per week and for males 1-2 lbs per week.
• Keep a food journal to build awareness about food choices and become portion savvy
• Consult a Registered Dietitian Nutritionist
• Fluid and Hydration

• Thirst indicates dehydration and the goals of every athlete are to prevent dehydration and drink enough fluids to prevent thirst.
• As little as 3% dehydration impairs performance.
• Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.

Sports Nutrition Summary

• Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.Guidelines:
• ➢ 15 min pre-exercise drink 8 – 16 ounces
• ➢ Every 15 min during drink 6 – 12 ounces
• ➢ Every 15 min during drink 6 – 12 ounces
• ➢ After exercise drink 16 oz for every lb lost and until urine is pale➢ Throughout the day drink enough to urinate every 2 – 4 hours
• Drink water if exercising less than 60 minutes and if you’ve had a pre-game/workout snack/meal.
• Have water + carbs if exercising more than 60 minutes.
• Sports drinks with 5-8% carbs; 50-80 cals/8oz are ideal such as Gatorade and Powerade.
• Fruit juice, soda, and other concentrated beverages do not empty from the stomach as rapidly and can
• cause stomach upset.
• Energy drinks can cause nervousness, jitters, elevated heart rate, an upset stomach and insomnia.
• You may need to add salt to your diet if:
• ➢ You’re a heavy sweater
• ➢ It’s humid
• ➢ You’re playing or exercising multiple times a day➢ You crave salt
• Supplements
• BEEfit is partnered with dotFIT because they are the most recommended dietary supplement line by practitioners throughout the sport and fitness channels, and:

• #1 selling and most trusted supplement line in health clubs – sold by professionals only and not available in consumer channels
• Largest line of 3rd party tested dietary supplements including NSF Certified for Sport (NSFCS)
• Young athlete supplement programs designed by age and goal (see available programs and
• descriptions)
• An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
• Final Points

• You can’t out-train poor nutrition
• Proper nutrition can make a good athlete great and a great athlete even better!

Optimal dotFITTM Performance Meal Plan

Menu plan and eating instructions

Below is a sample Performance & Muscle Building Menu and eating instructions for a growing active athlete weighing approximately 175-185 LBS. You may get complete sets of personalized plans from the dotFIT Me Program.

Arrange your meals around your activities

Although the meals appear in a breakfast, lunch and dinner fashion (meal numbers have no relevance to eating positions), you must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.

Early morning training

If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.

Pre and post training feedings

The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute basedon preference, venue and/or convenience, any of the appropriate dotFITTM foods. In other words,you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.

Eating to Gain Weight AND Maximize Athletic Performance

Total daily calorie intake should be moderately above current expenditure. If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.

In some cases rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.

In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.

Table 1: Sample Performance Diet Plan (actual calories will be based on size and goal)

Performance Menu – 4000 Calories

Meal 1 – Morning Snack Eat this meal as soon as you wake up.3 Eggs (scrambled)

2 pieces Wheat toast

1 pat Butter

11/2 cup (12 oz) Orange Juice

Total:

Percent of Calories:

Meal 2 – Pre Training Meal: low-fat/high carb meal including lean meat and starch Eat this meal 2 1⁄2 to 3 hours before workouts or competition.

1 Chicken Teriyaki Bowl 1 bottle (20 oz) Gatorade

1 medium Banana

1 each dotFIT ActiveMVTM Multivitamin

Total:

Percent of Calories:

Meal 3 – Pre Training Snack (dotFIT FirstString, Any Recipe) Eat this snack 10 to 40 minutes before workouts to maximize energy stores.

2 scoops dotFIT FirstStringTM1 cup Frozen Mixed Berries Crushed Ice

Total:

Percent of Calories:

Meal 4 – Post Training Snack (dotFIT FirstString, Any Recipe) Eat or drink this snack immediately after

workouts to refill energy stores and enhance recovery.

2 scoops dotFIT FirstString

1 cup (8 oz) Whole Milk

Total:

Meal 6 – Starch/Grain with Meat, Veggies & Fruit Eat this typical dinner within 3-4 hours of previous meal

6 ounces New York Steak, Lean, Broiled

1 large (10.5 0z) Baked Potato

1 tbsp Light Sour Cream

1 cup Green Beans, Boiled, Drained

1 cup Fresh sliced Strawberries & 1 each dotFIT ActiveMVTM MultivitaminTotal

Percent of Calories

Pro Carb (g) (g)

19 2

5 24

– –

– 41

24 66

17% 48%

Pro Carb (g) (g)

26 106 – 14

1 27

– –

27 147

TOP 3 Supplements to order

1. Active Multivitamin
2. 1st string, Pre/post, WheySmooth (2/1 carb to protein mix, Moderate carbohydrate included mix,  and near no carbohydrate mix–for smoothies)–typically pic one of the first two and maybe wheysmooth if making smoothies–can be mixed with the other powders. 
3. dotBARS are a great snack or paired with a shake can make for a full meal. 

https://bit.ly/3q9wmsQ (link)

**AminoXXL is an option too, as it is good for superfast digestion and protein needs within 15 minutes of training or during bouts of exercise. I tend to recommend adding this into a gatorade of the same flavor or only if the protein powders aren’t a good option. 

If you have any questions about other supplement options for your youth athlete, please ask/reference the guides provided on the dotFIT website–it is a great source as well. That being said, I should be able to answer any supplement questions for the youngsters and if you have any questions for yourself/family–this is the largest line of practitioner grade and NSF certified supplements. I don’t recommend anything else. 

Daily nutritional goals =

Protein @ 1 gram for every pound of body weight

Carbohydrates @ 3-5 gram for every pound of body weight (higher depending on Energy needs for activity or recovery from strenuous activity)

Fats @ less than 1 g per every pound of bodyweight

Hydration: 1 ounce of water per pound of body weight (Limit/eliminate soda).

Let me know if you have any questions… Our goal with the food we eat is to provide the proper nutrients for recovery from activity and energy for continued activity. These are some key habits to continually build upon. 

First off is hydration. An individual should consume ½ to one ounce of water for every pound of body weight. This amounts to about a gallon (128 ounces) of water for most folks. 

Eating every 2-4 hours: and not “snacking” mindlessly between those meals. Establishing steady eating patterns ensures the body has the fuel it needs and is processing it properly. If you’re still feeling hungry after eating: you are either not eating enough, eating foods that are devoid of nutritional value, you are thirsty, or your body is in serious need for better recovery from a load of activity. 

A good day will begin and end with protein centric meals. Here’s an example of a 12 hour eating window.

https://program.dotfit.com/mymenudetails.aspx?id=107 (12 hour eating window link)

Dear parents and athletes,

Unfortunately, proper nutrition is often neglected by younger athletes for many reasons including a wide range of generally less-healthy but extremely flavorful (and often addicting) foods or fluids currently available virtually everywhere. Slight improvements in nutrition including filling unavoidable nutrition gaps left by typical food choices, student athletes can dramatically improve their performance on the field and most importantly, in the classroom. Making sure the body has what it needs nutritionally during development years can maximize a growing child’s potential both intellectually and physically.

Carbohydrates

• Bread, pasta, cereal, bagels, rice, tortillas, grains, fruits and veggies are the best energy foods and are the foundation of a good sports diet
• Carbs are the preferred fuel source for muscles, the brain and the nervous system
• You have limited amounts of carbs stored in the body as muscle and liver glycogen and must replenish

them throughout the day

• When you don’t eat enough carbs, your blood sugar drops which results in “hitting the wall” – fatigue, poor performance, lack of focus and mental errors.
• Natural sugars from fruits, 100% fruit juice and milk are preferable to added/refined sugars in soda, candy, and other junk foods.
• Carbs should make up about 1/2 of a good sports diet or 3-5 grams per pound of body weight per day.
• Protein

• Protein from chicken, meat, eggs, seafood, soy products, beans, nuts, milk and yogurt support the immune system and build and repair muscles.
• Growing teenage athletes need 0.9-1.0 grams per pound of body weight/day split between meals and immediately before and after training
• Limit unhealthy protein sources such as hot dogs, fried meats, sausage and bacon and avoid these foods before games and workouts since they slow down digestion and can lead to stomach discomfort and low energy.
• Fat
• sauces.
• Do not consume high fat meals or snacks before exercise as they slow digestion, resulting in food sitting in the stomach and causing fatigue, stomach ache, etc.
• Unhealthy saturated and trans fats from butter, whole milk, cheese, cream, lard, fried food, cookies, donuts and other baked goods promote disease and should be saved for an occasional treat.
• Eat the right stuff first to fuel and nourish your body and then enjoy a treat.
• Kat Barefield, MS, RDN, PES, CES, NASM-CPT, ACSM-HFS Registered Dietitian Nutritionist & Wellness Coach Email: kat@dotFIT.com

• Good sources of healthy fats include plant oils, avocado, nuts, and seafood.
• Most get what they need from their protein sources (milk, meats, seafood) and dressings, spreads, and

Sports Nutrition Summary

Calcium-rich foods

• Milk, yogurt, cheese, soy milk, calcium enriched orange juice, broccoli, kale and other leafy greens provide calcium and Vitamin D to maximize growth, development and strong bones.
• Athletes should consume 2-4 low-fat servings/day.
• Meal Timing

• A high carbohydrate meal with a small portion of lean protein will digest easier than a fatty or high protein meal.
• Timing varies with intensity of exercise and personal tolerance so trial and error are required to determine ideal timing for each athlete.
• Guidelines:
• ➢ Large meal – 4-6 hours before
• ➢ Lighter but full meal – 2-3 hours before➢ Snack – 30min – 1 hour before
• For early morning training or games:
  • ➢  Large carbohydrate rich meal the night before
  • e.g. spaghetti dinner, chicken and mashed potatoes, rice and steak
  • ➢  Consume only the pre-workout snack before a training or game
  • e.g. a bagel with peanut butter and fruit juice, a fruit smoothie, or a meal replacement drink
• The goal is to have your muscles fueled up and your stomach empty BEFORE games and workouts.
• AFTER games and workouts the goal is to replenish muscle fuel (glycogen) with carbs and supply the building blocks for recovery and growth with protein.
  • ➢  Immediately after exercise consume a protein and carb shake e.g. FirstString
  • ➢  Have a regular meal 1 hour after exercise
  • e.g. Subway turkey sandwich and milk, pasta and meat sauce, chicken and rice, etc.
  • ➢  Eat every 3-4 hours if possible
  • ➢  Also see Meal Timing including for Tournament Play on your supplement program
• The rebuild and recover window remains open 60 minutes after exercise. This is when muscles are highly sensitive to nutrient uptake.
• Research shows liquid formulas containing arbs and protein enhance glycogen resynthesis, decrease muscle breakdown, speed recovery and help immune function.

Sports Nutrition Summary

Eating to Gain Weight AND Maximize Athletic Performance

• Total daily calorie intake should be moderately above current expenditure.

➢ If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat.

e.g. 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories.

• Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.
• In some cases, rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.
• In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.
• Tips for Losing Weight

• Fuel muscle with wholesome carbohydrates. Carbs are not fattening unless you eat excessive amounts but keep protein slightly higher (1-1.3gms/LB) during weight loss
• Limit fatty foods from butter, oil, mayo, dressing, chips,
• French fries. Fat contains twice as many calories as carbs and protein and fatty foods are easy to overeat.
• Don’t lose weight too quickly or you can hurt your performance. Realistic weight loss for females are 1⁄2to 1 lb per week and for males 1-2 lbs per week.
• Keep a food journal to build awareness about food choices and become portion savvy
• Consult a Registered Dietitian Nutritionist
• Fluid and Hydration

• Thirst indicates dehydration and the goals of every athlete are to prevent dehydration and drink enough fluids to prevent thirst.
• As little as 3% dehydration impairs performance.
• Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.

Sports Nutrition Summary

• Symptoms of dehydration: dark urine, a small volume of urine, elevated heart rate and headache.Guidelines:
• ➢ 15 min pre-exercise drink 8 – 16 ounces
• ➢ Every 15 min during drink 6 – 12 ounces
• ➢ Every 15 min during drink 6 – 12 ounces
• ➢ After exercise drink 16 oz for every lb lost and until urine is pale➢ Throughout the day drink enough to urinate every 2 – 4 hours
• Drink water if exercising less than 60 minutes and if you’ve had a pre-game/workout snack/meal.
• Have water + carbs if exercising more than 60 minutes.
• Sports drinks with 5-8% carbs; 50-80 cals/8oz are ideal such as Gatorade and Powerade.
• Fruit juice, soda, and other concentrated beverages do not empty from the stomach as rapidly and can
• cause stomach upset.
• Energy drinks can cause nervousness, jitters, elevated heart rate, an upset stomach and insomnia.
• You may need to add salt to your diet if:
• ➢ You’re a heavy sweater
• ➢ It’s humid
• ➢ You’re playing or exercising multiple times a day➢ You crave salt
• Supplements
• BEEfit is partnered with dotFIT because they are the most recommended dietary supplement line by practitioners throughout the sport and fitness channels, and:

• #1 selling and most trusted supplement line in health clubs – sold by professionals only and not available in consumer channels
• Largest line of 3rd party tested dietary supplements including NSF Certified for Sport (NSFCS)
• Young athlete supplement programs designed by age and goal (see available programs and
• descriptions)
• An Elite Member Account with exclusive discounts is available for all WHS participants and parents and access to a Registered Dietitian Nutritionist: Contact kat@dotFIT.com
• Final Points

• You can’t out-train poor nutrition
• Proper nutrition can make a good athlete great and a great athlete even better!

Optimal dotFITTM Performance Meal Plan

Menu plan and eating instructions

Below is a sample Performance & Muscle Building Menu and eating instructions for a growing active athlete weighing approximately 175-185 LBS. You may get complete sets of personalized plans from the dotFIT Me Program.

Arrange your meals around your activities

Although the meals appear in a breakfast, lunch and dinner fashion (meal numbers have no relevance to eating positions), you must arrange the meals around your training session(s) as marked on the menu above the meals. Space your meals no more than 3-4 hours apart. Other than your pre-event meal and pre- and post- snacks, you may eat the remaining meals in any order that fits your lifestyle or venue.

Early morning training

If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume your pre-training meal (or something very similar) as your final meal of the day, as late as possible, and consume only the pre-workout snack before your early morning workout.

Pre and post training feedings

The pre/post feedings or snacks are usually shown in a liquid form, but you may substitute basedon preference, venue and/or convenience, any of the appropriate dotFITTM foods. In other words,you may choose a bar as the pre-workout portion and a shake post-workout or vice-versa.

Eating to Gain Weight AND Maximize Athletic Performance

Total daily calorie intake should be moderately above current expenditure. If weight gain does not occur at approximately 1⁄2-1LB per week (the higher end for growing athletes), you may add roughly 100 to 250 calories to your daily total (based on body size) consisting of equal amounts of carbohydrates and protein and moderate fat. For example, 20 g protein, 20 g carbohydrate, 10 g fat equaling 250 calories. If preferred, use your shakes or snacks to supply extra calories. Following the addition of extra calories if after one week weight gain does not occur, repeat the above process.

In some cases rapid weight gain may offset specific performance parameters. Therefore, if body fat or overall weight increases undesirably, slightly reduce daily caloric intake or add a preferred form of aerobic exercise until you achieve your desired weight trend.

In adults, some form of resistance training is needed to create a physiological environment conducive to depositing the extra nutrition into muscle as opposed to fat storage.

Example day of eating below:

Table 1: Sample Performance Diet Plan (actual calories will be based on size and goal)

Performance Menu – 4000 Calories

Meal 1 – Morning Snack Eat this meal as soon as you wake up.3 Eggs (scrambled)

2 pieces Wheat toast

1 pat Butter

11/2 cup (12 oz) Orange Juice

Total:

Percent of Calories:

Meal 2 – Pre Training Meal: low-fat/high carb meal including lean meat and starch Eat this meal 2 1⁄2 to 3 hours before workouts or competition.

1 Chicken Teriyaki Bowl 1 bottle (20 oz) Gatorade

1 medium Banana

1 each dotFIT ActiveMVTM Multivitamin

Total:

Percent of Calories:

Meal 3 – Pre Training Snack (dotFIT FirstString, Any Recipe) Eat this snack 10 to 40 minutes before workouts to maximize energy stores.

2 scoops dotFIT FirstStringTM1 cup Frozen Mixed Berries Crushed Ice

Total:

Percent of Calories:

Meal 4 – Post Training Snack (dotFIT FirstString, Any Recipe) Eat or drink this snack immediately after

workouts to refill energy stores and enhance recovery.

2 scoops dotFIT FirstString

1 cup (8 oz) Whole Milk

Total:

Meal 6 – Starch/Grain with Meat, Veggies & Fruit Eat this typical dinner within 3-4 hours of previous meal

6 ounces New York Steak, Lean, Broiled

1 large (10.5 0z) Baked Potato

1 tbsp Light Sour Cream

1 cup Green Beans, Boiled, Drained

1 cup Fresh sliced Strawberries & 1 each dotFIT ActiveMVTM MultivitaminTotal

Percent of Calories

Pro Carb (g) (g)

19 2

5 24

– –

– 41

24 66

17% 48%

Pro Carb (g) (g)

26 106 – 14

1 27

– –

27 147

Our needs for dietary protein intake grow as we age. By age 70 you need to be consuming at least 1 gram of protein for every pound of bodyweight. Why? Just read this quick medical abstract… 

https://pubmed.ncbi.nlm.nih.gov/15640517/

Abstract

“Body composition changes as people get older. One of the noteworthy alterations is the reduction in total body protein. A decrease in skeletal muscle is the most noticeable manifestation of this change but there is also a reduction in other physiologic proteins such as organ tissue, blood components, and immune bodies as well as declines in total body potassium and water. This contributes to impaired wound healing, loss of skin elasticity, and an inability to fight infection. The recommended dietary allowance (RDA) for adults for protein is 0.8 grams of protein per kilogram of body weight. Protein tissue accounts for 30% of whole-body protein turnover but that rate declines to 20% or less by age 70. The result of this phenomenon is that older adults require more protein/kilogram body weight than do younger adults. Recently, it has become clear that the requirement for exogenous protein is at least 1.0 gram/kilogram body weight. Adequate dietary intake of protein may be more difficult for older adults to obtain. Dietary animal protein is the primary source of high biological value protein, iron, vitamin B(12), folic acid, biotin and other essential nutrients. In fact, egg protein is the standard against which all other proteins are compared. Compared to other high-quality protein sources like meat, poultry and seafood, eggs are the least expensive. The importance of dietary protein cannot be underestimated in the diets of older adults; inadequate protein intake contributes to a decrease in reserve capacity, increased skin fragility, decreased immune function, poorer healing, and longer recuperation from illness.”

The benefits of a high protein diet then would be to offset the effects of aging. Noting the importance of the amino acid Leucine that is in varying states of bioavailability in different proteins, I recommend supplementation with NSF certified AminoXXL and Wheysmooth from dotFIT. Along those lines of nutrient support for known deficiencies, I encourage the use of a high quality daily multivitamin and mineral complex. The OVER50 is best for most folks in the over 50 years of age demographic (exceptions being 6 days/week athletes).

Planning, or rather, pattering out your nutrient intake involves examining your current eating patterns and making necessary adjustments that lead to better, sustainable habits of health that progress you towards your goals. Here are some keys:

Eating window:

When you eat, how much you eat, how long until you eat again?

It is best to eat within 12 hour eating windows. For example, if your first meal is at 7am, try to make your last meal at 7 pm. It is certainly ok to go longer than 12 hours without eating as long as you are consuming water, but the body seems to respond well to 12 hours away from food. 

Once you are eating, you are going to want to fill your plate with protein rich, nutrient dense foods for the most parts. The leaner the protein, the better. Your goal is to get in at least 1 gram of protein for every pound of body weight. It would be better to aim for 1.2 grams/pound though. IE–200 pound person x 1.2 = 240 grams Protein per day 200 grams carbs 60-80 grams fat/day. 

Equation for maintenance/fat loss:

1.2-1.5 g/p/pound=

1 g Carbs or less per pound= 

bodyweight x 12 calories x 30 percent=

It is a simple and highly effective method to set a reasonable macronutrient range when you are looking to get the proper nutrients for muscle retention/promotion, but not put on excess body fat.

It would be ideal to divide your protein and other macros evenly throughout the day on non-training days. On training days it would be most ideal to keep the meals right before and right after training to a little higher in carbohydrates and lower in fats if possible. 

Once you know your daily needs for your food and eat your first meal, plan to eat your next meal in 2-4 hours at the most–with every 3 hours being rather ideal. 

Key protein sources: Lean beef (best if grass fed), Chicken/turkey Breast (ground is fine), Fish, Eggs–cage free preferred (though egg whites have zero fat, they’re also not filling, so have some yolk or mix in additional protein sources), Protein powder (Wheysmooth, and/or pre/post–the pre/post mix has carbohydrates in it already), AminoXXL powder. The supplements are best right before, during, and after training sessions, and before bed. They can certainly be utilized at other eating windows though if other food sources are not an option. 

Key Carbohydrate sources: Yams, Sweet Potatoes, Squash, Quinoa, jasmine rice, oats (especially if fermented–see me for recipe), whole grain bread (max one per day of bread–like Dave’s Killer Bread)…brown rice has been known to cause distention/digestion issues for some and is only marginally lower on the glycemic index compared to jasmine rice. I add turmeric powder to my rice. I also ferment my oats and have a guide for doing such. 

Additionally: If it is from a green leafy vegetable or cauliflower, it doesn’t count against you and is a clean carb when you are not in a fasted state. Slow and fast release carbs will determine how you choose your carbs from there. (Reference glycemic index–lower the score is better later in the day/slower the release of energy).  

Fruits are good, especially berries, kiwi, and bananas–but watch the serving sizes. Fruits are best around your workout time (hour before, within hour after) fruits like apples and bananas would be a good idea. Due to their high sugar contents however, we’ll watch the timing of our fruit intake or steer towards low sugar fruits like blueberries and strawberries. If fasting, some fruits in the first 1-2 meals out of the fast would be nice.

Key Fat Sources: Fat satisfies hunger, aids in brain and muscle function. So we need it. Get it from good sources like coconut, nuts and seeds, avocado, Olive Oil, small few ounces of dark chocolate, natural nut spreads, and in the protein sources you consume like salmon, grass fed beef, eggs, peanut butter, and yes even a little bacon. It is all about portions. 

Key supplement list:

OVER 50 Active Multivitamin 

SuperOmega

AminoXXL

Wheysmooth

Possible additional supplements of benefit:

Vitamin D3–if you live in the PNW or other dreary, sun deprived location.

SuperCalcium–if you don’t consume dairy.

JointFlex–If you have rickety joints, tendons, etcetera. Or just want your hair and skin to look better. 

dotBARs–for snacks/desserts or to pair with a protein shake to make a full meal. 

Probiotics–stomach health

Digestive aid–self explanatory…but it helps you break down your food more efficiently.

BEEfit dotFIT link:

https://bit.ly/3q9wmsQ

-Set up an account upon check out and select auto shipping every 60 days for your OVER 50 multivitamin, SuperOmega, and AminoXXL. Set the WheySmooth on 30 days–since we expect you to use that 1-2/day on average.

There’s no escaping the fact that if you’re wearing it, you ate it. 

That’s right, the muscle and fat didn’t magically wrap itself upon you overnight.

The law of thermodynamics rules our bodies.

The keys to understanding how this applies to our ENERGY needs are based on understanding how it relates to your GOAL.

Your GOAL is dependent on your WHY.

Your WHY is what is motivating you to seek change. 

Once you have locked on to your motivating factor(s) and encased it in your WHY,

Your GOAL has its fuel. 

Your WHY must be reinforced constantly and consistently–this is the discipline aspect. 

If your WHY is weak, your discipline will slip and you will habituate back to the states of being that brought you to the conditions you seek to depart. 

Take a moment now and articulate your WHY(s) and set your goal.

IE, My Why is to get as strong and healthy as I can to offset my old age and injuries so I can lead a healthy and active life up until my death at an old age with no, or minimal loss of physical and mental ability. My goal is to continue to add muscle and strength across the musculoskeletal system in an effort to enrich my athleticism, lifespan, and my aesthetics. 

How much ENERGY (how many calories) do you need?

This depends on if you are trying to lose fat, gain muscle, put on size, or generally trim down.

Begin by using a trustworthy calorie calculator: https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

At BEEfit, we work with you to establish your daily caloric needs and define them according to your macronutrient needs. 

This is known as Does It Fit Your Macros, of DIFYM. 

This is a good way of establishing the proper portions of the types of foods you should consume to be in congruence with your goal. 

From there, it is important to set realistic expectations on the types of foods you will consume and to identify issues of timing and portion control that fly in the face of science/reason/the very laws of thermodynamics. 

In other words, 

We can’t outrun a bad diet. 

Things that impact recovery:

Sleep. (6-9 hours for most of us).

Hydration. (1 ounce per pound of bodyweight/daily)

Tension/stress. (It’s not good for you, avoid, haha). 

Diet. (Eat within your macros, be consistent, avoid overeating and once you start your eating window-eat every 2.5-4 hours without snacking between meals).

-On average you must consume 1 gram of protein for every pound of bodyweight/daily! Average meaning this could be greater/lesser for some individuals–ie, as we age, we require higher amounts of protein per pound.

The more you control and attend to these four aspects (Sleep, hydration, stress, diet), the greater your success. 

Moral of the story? Don’t be a psycho and delude yourself into thinking you can escape the rules of CICO. 

KEYS

-Know your ENERGY needs. How many calories/day are needed to maintain? From there we have an idea of how much more or less you need in order to be in a surplus (grow) or a deficit (get smaller). 

-Consistency

Eat regularly–not constantly. 

Eat your fill each eating window–EVERY 2-4 hours without snacking in between meals. HUNGRY between meals? Get 0 calorie liquids in! IE, WATER!

Eat lean and green meals as often as possible. (If you can get 2+/ day within your macro goals, you are likely going to be going towards your desired goals).

Improve your 4 aspects (Sleep, hydration, stress, diet)–they are all HABITS!

-Other Consistencies of Fitness

Regular strength exercise (2 or more times per week, up to 6 times per week)

Cardio/aerobic activity daily (Three 10 minute walks throughout the day is great, but we’ll take 30 or more anyway you can get them).

Mobility–Range of motion is part of strength training too!

Proper supplementation: Fill in nutritional gaps with the right support. Pretty much everyone should be on a daily multivitamin. Most of us will benefit from some protein supplementation–there’s many formulas for each goal. I only take and recommend NSF approved supplements. I get all my stuff from one research and development brand, dotFIT https://bit.ly/3q9wmsQ 

I utilize one brand for multiple reasons. Above all is the fact that this is the most thoroughly tested line of supplements available. I can trust their product claims, efficacy, and purity as I continue to pursue a drug and PED free physique for myself and my clients. With over 50% of the mass market supplements being full of banned substances, fillers, and other undesirables, this is an important matter to mind. By having a single source for supplementation with a thoroughly third party tested lineup, you can know you are getting the nutrient support your body needs and deserves. 

Putting all these aspects into one smooth process is what fitness is to us at BEEfit. As creatures of HABIT, we see it as our goal to habituate into the modes of life that best aid our progress. If you are ready to objectively identify areas of needed improvement, let’s BEEfit. If you are ready to move better, feel better, live longer and more able lives, let’s BEEfit. If you are ready to celebrate the one vessel you have for life–YOUR BODY, let’s BEEfit! It’s never too late, it’s never too early–FITNESS IS A JOURNEY not a DESTINATION!

ryanbeefit@gmail.com

This is a first time event. We plan on using the softball field at Hillcrest park for the tournament. (additional fields will be located if needed).
-Each team will need at least 10 players.
-Intramural rules apply, at least 3 females on the playing field at all times (can use youths aged 14 and below to sub in place of female players).
-Standard kickball rules. (https://kickball.com/rules/)
-Double elimination.
-$100 entry fee per team
-team colors will be chosen from list (teams in charge of wearing matching color T’s)–choice goes to teams in order of paid registry. 
-email ryanbeefit@gmail.com when you have you 10+ person team ready and you’ll receive the payment link.
-$ payout to first place team.
-Pre and post tourney eats TBD. (BYOB&F during the day).
-Seeking Food and beverage sponsors

ryanbeefit@gmail.com

Venmo @Ryan-Bee-5

I remember when I first noticed my belly fat at age 9. 

I was pudgy compared to the other young athletes at camp, 

And when we went to shirts and skins I went into my early vacuum practice–

Sucking in my gut as often and as consciously as I could. 

For the next couple years I hid in baggy shirts and then finally I was fortunate enough to have a soccer coach show me how to properly do bicycle crunches. He happened to be a goalkeeper coach and I wanted to be the best keeper. He told me the best goalkeepers have amazingly strong abs and he advised me to do 100 bicycle crunches per day and that in 6 months I’d have a 6 pack. 

The burn was insane. It felt like I was being stabbed and like acid was pouring on my abdominal walls. I fell in love with the burn. I figured, why just 100? Why not 200 per day? So I did that and in 3-4 months I had a six-ish pack. At age 12 I had a six pack, and I haven’t let that change since. I took what I learned from my abs training and attempted it with other muscle groups and found very little success with high rep, daily training. 

This was when I began my in depth study into bodybuilding and strength training–at age 12 I bought Arnold’s Encyclopedia of fitness and read it from cover to cover. Then I thumbed through every Flex, Muscle and Fitness, and whatever other muscle mags I came across. When they were too good to put down, I’d buy them. After a little while I had quite the collection of literature and I had friend’s that were doing the same thing so we shared our muscle magazine knowledge. 

This was a trial by error, bro-science study bodybuilding program. Yes I stumbled across lots of great training info and tips, but mostly I developed many bad training habits, ignored nutrition to a large degree, and overlooked important principles that would have really set me up better for the future. Assuredly so though, I fell in love with resistance training at an early age. 

Since the age of 12, I have learned a few things. There are many things I wished I had known about and done sooner. More so, there is always more to learn and room to grow physically, mentally, and spiritually. Teaching and coaching others through the fitness path as I continue to develop, is very important to me and an integral part of my growth process. 

Since abs were my first muscle group to properly feel, “Working,”  abdominal training is one of my favorite things to teach and share. If you are curious about learning the breathing, bracing, and contraction techniques for abdominal/core training, check out the BEEfit Saturday Core Camp @9am! Sign up via email ryanbeefit@gmail.com   I am ABSolutely confident that I know what I am talking about! 

Having a well developed core has done more than just provide aesthetics. Having a strong core has undoubtedly had a positive impact on my sport’s performance, injury recovery, posture, overall health, and I would definitely include my ability to adapt into bodybuilding in my late 30s to having a well developed midsection before ever seriously and strategically lifting weights to achieve optimum aesthetics. 

Having good abs led to me getting a job as an underwear model. Getting that job made me take my health and physique more seriously–standing around in your underwear can make you self conscious after all. This experience occurred just before turning 30 and I had spent the latter part of my 20s in the bottom of a bottle, glass, cup, boot–you serve alcohol in it and name it I’d drink it I didn’t give an F–yeah, well this underwear modeling thing had me looking at and thinking more than twice about my belly–which was more in the 4 pack range, but could be flexed into a good 6 easily. Well I wrote an article on that whole experience titled, A Brief Minority Report, it should be posted on the ryanbeefit.com website. 

The brief foray into getting more trim and looking great near naked got me back into fitness. I was running, lifting, skipping rope, playing soccer, drinking, but being very active. I got into taking a post workout protein shake, a daily multivitamin, eating protein centric and pretty wisely so pretty much only protein since I was drinking plenty of carbs. 

Fast forward a few years and I have been lifting weight 4-5 days a week for a few years, skipping a lot of rope, and doing my abs training everyday to avoid the dreaded beer belly. This was going okay. I wasn’t really progressing, I wasn’t really regressing. I was treading physical matter. I liken it to a child collecting Easter eggs without a basket. They can only carry so many before they drop 1-2 for every 1-2 they grab–it’s a net loss. Classic basket case. 

Well it turns out that if you train 3 x a day you can be a rather in shape basket case. That was my case. See the Rainierman daze/days…this is when I was working as a PE teacher for a preschool and as coach/trainer at a local MMA gym. I had gotten the trainer job there as my first gig training after they had seen me skipping rope and then my abs after I changed out of my sopping in sweat wet shirt. So my obsessive abs training, coupled with jump rope, got me my first training job. 

Well it turns out that if you train 3 x a day and your meal plan consists of 60 plus alcoholic drinks per week, the wheels eventually fall off and important screws come loose at various points. 

It also turns out that the best thing that can happen to you is to STOP DRINKING ALCOHOL. Oh I know it is sooo GOOOOD, and does so MUCH good for you I am sure. Habits are our doing and undoing. What’s your habit doing for you? I am certainly sure that after two alcoholic beverages your body prioritizes the expulsion of the chemical poison from your body, putting the processing of nutrients second to the detox. 

After one month of not drinking, I put on at least 10 pounds of lean muscle. It was probably more. I wasn’t measuring it at the time and this was just the beginning. I was ready to pour myself fully into the training job, but they laid me off before I could do that. So I was on the move, again. 

Just over a year later, I was back into personal training again. This time I got exposed to a better understanding of nutrition and I was introduced to the world of bodybuilding. This was also where I was introduced to my one and only supplement brand, dotFIT. 

It wasn’t long until I got assigned to teach an abs class at the globo gym I was working at. I did well enough with that class that I was tasked with running a larger division of the training program. From there I went on to become a fitness director at another globo gym. You can see how I can ABsolutely say that having great abs and a strong core has been integral to my fitness journey.

What I do is more than just train you during your session.

You will be guided through the right program for your goals.

We will not take shortcuts, but we will take the proper cuts. In other words, you will not waste your time. We will be consistently progressing you along your path.

Our goal is to help guide you along the progressive road of health and fitness so you can be as active and fit as you desire.

With over 20 years of experience in guiding ourselves and others on this journey, we think we are a great FIT to guide you on your journey.

Each class and every training session features mobility, strength, and conditioning appropriate for your program and goals!

Monday-Friday by appointment.

Classes 6-7am M-F, 530-7pm T, W, Th

Youth training M&F 4-515pm

Saturday core camp 9-10 am.

Contact for Membership/ booking a private training session/ inquiries:

ryanbeefit@gmail.com

Don’t stress over being “Great.”

Get good at consistency and focus on quality.

That’s what I look for in things I bring into my life.

Consistency and quality.

As a Gym owner, “Fitness” guru of sorts and All Natural bodybuilder, I definitely search for this in supplementation.

Since I know what to look for and have found it, it is disturbing to see the marketplace trends and strategies.

I hear it and see it all the time. 

30 day cleanse.

Gummy vitamins. 

Snake Oil sales preying on insecurities and then peddling uncertified crap** recent studies have shown that 50% of what is sold in the mass consumer market is mislabeled/contaminated/contains illegal substances. REMINDER: supplements are not regulated. 

What does one do?

In a marketplace full of empty promises, the best certification system in place for the USA consumer is with the NSF certified for sport program. This verifies that the product has had its label claims verified by a 3rd party. From the ingredients to the quality and efficacy, you know you are getting what you pay for. 

(https://www.nsf.org/about-nsf/nsf-mark)

This is very important since you are depending on these products to fill in nutritional gaps that exist in everyone’s diets and especially for those that exercise regularly.

Your supplements should properly support your eating habits.

If you don’t eat wild fatty fish 3-5 times per week, you should be taking an NSF certified omega supplement with the right amounts of EPA (360mg) and DHA (240mg) for clinically effective doses:

 “SuperOmega-3 contains the fatty acids DHA and EPA in the proper amounts and ratio to support heart/cardiovascular system, brain and eye health. Contains no mercury or harmful PCBs. Made from wild caught Alaska Pollock, from a certified, sustainable source. 3rd Party tested and NSF Certified for Sport!”

https://bit.ly/3csrISq

SuperOmega link

There are many more reasons that I exclusively use and recommend dotFIT. When it comes down to it, there are so many variables in nutrition and fitness, your supplements shouldn’t be one of those things. 

Take away the guesswork. You don’t need a myriad of products to fill in essential nutrients. 

EVERYONE should be on a multivitamin from womb to tomb. 

WOMB? Whom?

PRENATALS. Your mother likely took them. That’s a multivitamin. 

No matter how well we try to get all the nutrients we need from our food, there’s going to be deficiencies in key areas due to many variables outside of consumer control. 

A high quality daily multivitamin is a big help in shoring up the gaps in the daily diet. Having your daily multivitamin won’t turn you into a superhero, but it will go a long way in helping your body maintain consistent nutrient levels.

“Properly designed, full spectrum multivitamin & mineral formula includes a “controlled release” delivery system. This formula has levels of Vitamins A, C and E to support the antioxidant needs of exercising individuals. Now includes Choline and higher amounts of Vitamin D and Vitamin C not typically found in other formulas. 3rd party tested and NSF Certified for Sport!”

https://bit.ly/399vP4c

(Multivitamin Link)

What other things are you not getting from your food each day? A tasty shake or two per day can help you control your eating habits, get ready faster, save money, get a satiating-no guilt treat that fulfills a meal requirement…the reasons go on and on. There are many powder choices available from dotFIT to cover every need out there. 

From the classic low carb, high protein WheySmooth (Which can be added to any of the other blends to bolster the protein count when needed), to the youth formula FirstString, there’s something for everyone. 

Plant based–vanilla, chocolate, and unflavored with optional flavor packets. 

Pre/post: a perfect blend of protein and carbs for active individuals that need a few more carbs then the WheySmooth offers. Tastes great with just water or pair with the other powders in a smoothie for a larger meal.    

There is also the LeanMealReplacement powder. This is great for those that are strictly using the powder as a morning or midday snack. This is not a pre/post workout formula. You definitely can add WheySmooth powder to this one too in order to meet your daily protein needs and it is quite tasty. 

Well there’s a quick rundown on those products. 

I put a list of various “Stacks” below. 

Even if you don’t exercise on a regular basis, you will benefit greatly from proper supplementation. If you do exercise on a regular basis, proper supplementation is essential to your continued progression. 

Feel free to message me with supplement questions:

ryanbeefit@gmail.com

https://bit.ly/3q9wmsQ

Use the above link for the BEEfit dotFIT store, please select Ryan as your trainer at checkout. It is recommended that you set recurring order option up for your supplements used every 30 days…which is all except the SuperOmega (60 day supply).

Let me know if you have any questions…

Essential Stack

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Essential Plus

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

Pro Stack

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine). 

Creatine XXXL (Pre and post workout)

Joint Flex (Am & Pm before meals)

dotBARS (snacks)

As you can see, the more advanced you become in your training regimen, the more need you have for recovery and the more gaps there are to fill in your nutrient replenishment (nutrition). 

Number one: Drink More water

-aim for one ounce of water for every pound of weight–or simply a gallon a day is great for most!

Number two: Reduce your sugar intake. This includes fruit juices, “Sugar Free” additives that emulate sugar, and there is likely a lot more sugar in processed foods–so watch out.

Number three: Eat more veggies! It is hard for most people to habituate this habit–taking some greens in a supplement form just isn’t the same. Prep yourself for success!

Number four: Eat more whole foods! (And less processed foods!). Nutritionally dense foods are typically loaded with protein, slow release carbs, healthy fats, fiber, and more–so load up your fridge and pantry with the right foods! 

Number five: Fill in nutritional gaps and times in your day with a practitioner grade supplement to ensure against malnutrition and promote optimal health. There is getting by and there is thriving. You might be getting by without proper supplementation, but YOU WILL NEVER THRIVE WITHOUT IT! I am being blunt and honest here. The body demands a lot from your nutrition and the foods we consume are typically low in vital nutrients we need. By doing the simple act of taking a high quality multivitamin and mineral complex, one can have the assurance that they are getting the nutrients they need. Additionally, most people are in need of additional protein in their diets, or have other deficiencies brought on by their diet or environment. Using the certified, practitioner grade supplementation I recommend to address these deficiencies is an essential way to progress towards optimal health. 

Which Supplement Brand do I recommend?

dotFIT…see link below

Additional tips:

Keep your eating windows to 12 hours.

Eat every 2-4 hours–prolonged starvation windows are not helpful and eating/snacking less than 120 minutes from your last meal is not likely to be utilized by the body! In other words, if you are wearing it, you ate it!

Consistency is key!

Most food cravings are habits and not needs!

Use my link for access to the best supplements in the market place today! All one brand, no contradictions and no wasted $ on BS and marketing hype! Potency, purity and quality that is unmatched in the industry…dotFIT!

https://bit.ly/3q9wmsQ

Use the above link for the BEEfit dotFIT store, please select Ryan as your trainer at checkout. It is recommended that you set recurring order option up for your supplements used every 30 days…which is all except the SuperOmega (60 day supply).

Let me know if you have any questions…

Here are your optimal health stacks…

Essential Stack

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Essential Plus

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

Pro Stack

Active MMV (AM and PM with food)

SuperOmega (once daily with food)

AminoBoost XXL (Pre and post workout–and as needed)

WheySmooth

Pre/Post Protein powder

Muscle Defender (Post workout and before bed).

Workout Extreme (pre workout energy, energy & coffee replacement)

NO7Rage (extra energy for lifts–workout extreme can be taken on a fast). Do not combine with workout extreme unless you have a high caffeine tolerance (stay under 400mg caffeine). 

Creatine XXXL (Pre and post workout)

Joint Flex (Am & Pm before meals)

dotBARS (snacks)

As you can see, the more advanced you become in your training regimen, the more need you have for recovery and the more gaps there are to fill in your nutrient replenishment (nutrition). 

Classic bodybuilding. I’m an all natural bodybuilder—no synthetics in these aesthetics. A lot of inspiration for the physique I aspire for comes from the golden era of bodybuilding and greats like Frank Zane (I’m not saying one way or the other that he was all natural btw). Like a statue saluting muscular proportionality. My results are indicative of my training and no shortcuts have been taken–in fact, mostly long routes wrought with obstacles…so I have a good sense of the terrain here…

I recognize I’ll probably never be over 200 pounds at this point in my lifting career (I’m nearly 40 and I’m 175 pounds stage weight here—goal is 10 more pounds!). But I’ll keep working hard to add quality muscle in balanced deposits and continue to develop better habits and systems for achieving the best physique. This is just one of the ways I continue to add to my arsenal of teaching techniques.

There are so many nuances to improving the physique to its peak. Working in the bodybuilding community with other professionals and aspiring professionals keeps the inspiration fresh. Iron sharpens iron. Anyways. I’m coming for you Frank Zane and my goals are to be a #wnbfworlds champion in #physique and #bodybuilding and to go pro in #classicphysique putting it in writing makes me have to keep my word.