Plan to Win

ULTIMATE WEIGHT CUT

Ensure What?

Nutrition

Last night while I was watching TV, a commercial for Ensure came on that showed a man bowling and woman walking on the beach while sipping a chocolate elixir. It’s not uncommon to see athletes using drinks like these as meal-replacers when cutting weight or even post weigh-ins. And just looking at the label, you might be inclined to think that’s a good idea: 9 grams of protein, 200 calories, and 26 different vitamins and minerals. Ready to drink meal replacement drinks are common. But let’s look a little closer to see if the smaller print actually delivers on the...


How to Taper Your Training to Guarantee Peak Performance

Exercise Fight Preparation MMA Recovery Training

How to Taper Your Training to Guarantee Peak Performance

By PJ Nestlercoachpjnestler.com@coachpjnes24 All the phases of an athlete’s training and preparation are aligned around the ultimate goal of peak performance on fight night. But there’s something about the final week or two before competition that is unlike any other. By this point, the weeks of intense training have taken their toll, and an effective transition from hard sparring to lighter workloads and cutting weight is what will enable a fighter to recover from a hard training camp. Managed properly, this final five- to twelve-day tapering period will leave a fighter feeling strong and confidant. If this time is misused,...


Weight Cut Cold Brew Protein Smoothie Recipe

Health Immune System Inflammation Nutrition Recipes

Weight Cut Cold Brew Protein Smoothie Recipe

By Ryan Parsons Not everyone likes to eat first thing in the morning. And when it comes to losing weight, it probably doesn't matter. If you are officially cutting weight or on a weight reduction diet leading up to a fight, sometimes a quick, healthy breakfast smoothie hits the spot. For coffee drinkers, this cold brew protein smoothie is a great way to conveniently load up on your nutrition with an additional boost of caffeine. It's also an effective post-workout meal replacer. If you're staying in a hotel room during competition week, this is an easy-to-prepare snack or meal.  Why...


Gut Bacteria - Your Secret Weapon

Exercise Health Immune System Inflammation Nutrition Sleep

Gut Bacteria - Your Secret Weapon

By Ryan Parsons Human beings are more than 99% genetically identical. But the bacteria called microbiota that reside in our digestive tract are incredibly diverse and highly individual from one person to the next. To keep things in perspective, there are thirty trillion human cells in your body and forty trillion microbiota cells. This community of microorganisms is shaped by what we eat and in return shapes our development and health. Ideally, these microorganisms work symbiotically with our body to fend off disease, assist our immune system, and balance our metabolism. Like any organism, your microbiome needs balance, too. Bad...


How to Make Anti-Inflammatory Golden Milk

Herbal Supplements Immune System Inflammation Nutrition Recipes Sleep

How to Make Anti-Inflammatory Golden Milk

By Ryan Parsons Golden milk is a great way to get the anti-inflammatory benefits of turmeric (pictured below) on a daily basis. Drink it before bed, and it will aid relaxation and help boost the immune system while you’re sleeping. You can also use it as a base for protein smoothies or drink straight at any time of the day. Golden Milk Ingredients This golden elixir contains multiple ingredients with powerful medicinal benefits: Turmeric: This bright yellow spice contains curcumin (up to 3% by weight). Numerous studies have linked turmeric with wide-ranging anti-inflammatory effects. In addition to reducing inflammation, it...