Get Rockin’ with a Recovery Protein Plan

We have had a good start to the school year with MorlandSTRENGTH and very productive so far!  The summer provided more reflection time and recovery which is the mark of progress of any good program.  I share with my students and athletes all the time to work hard and work smart!  This time away has allowed for a strong start to the year including this planning series.  Critical analysis and reflection time can allow your approach to be refined for further growth in the future.

Some critical analysis and reflection time can allow your approach to be refined to allow further growth in the future.

As a result the refined vision and potential for the MorlandSTRENGTH System has been growing!  There are some exciting developments I’m going to share at the end of this blog but we need to finish this planning series first.

It has been a few weeks since the last blog so I recommend going back over part #1 and part #2 for review here:

Topic #66: Planning for a Successful Program this Year, Part 1

Topic #67: Planning for Success with Technology Tools, Part 2

If a coach or trainer writes the absolute best physical fitness program for an athlete who has a terrible nutrition plan, can that cancel out progress?

As a part of teaching physical education at Cardinal Gibbons I do short nutritional topic education in the Advanced Strength and Conditioning classes.  So far this year I’ve taught about meal timing, iron, calories, and protein.  Here is a sample of the material I use:

Lesson #4 Short Presentation on Protein:  LESSON LINK HERE. Please feel free to download this presentation and use it with you individuals or groups.

What I’ve found in presenting these topics is that education about the difference in macro nutrients should come first (Protein, Carbohydrates, and Fats).  People need to understand what they are eating before trying to eat consistently the correct things!

Use the links below that Coach Blaser has done that provides simple yet effective information about the power of macro-nutrients::

1. Topic #9: Rediscover Protein

2. Topic #4: Rediscover Carbohydrates

3. Topic #10 The Skinny on Fat

I would make the argument that if you “are what you eat” then you “are what you don’t eat.”  Someone who does not hold the highest regard for nutrition will not make the progress other people will make.  I did a 13 week study on my students a few years ago and found they made about 50% more progress in their core lifts than those without a recovery nutrition plan; moreover, normally I see about 13-15% progress in core lifts over the course of two meso-cycles.  In the scientific study HERE I saw an additional 6-7% with a better after workout protein plan (which was Rockin’ Refuel).

At this point you should be seeing nutrition and recovery as important as the essential amino acids, so what can you do to get a better protein education plan and distribution plan at your gym?

Now I know a better plan, and if your program uses it too, it will help to validate your results!

It is important to periodize and plan your nutritional program just like a good exercise program; as a result, if someone is seeking to build lean muscle mass, more protein is required.  If someone is seeking to increase body composition (i.e. body fat going down and lean muscle mass increasing) it is important to monitor calorie intake and make sure expenditure is a negative calorie total.  If someone desires to lose 1 pound of body weight, that equals 3500 calories and the best course of action is to have 500 less calories per day for a total of seven days.

Over the last 3 years I’ve put in place an effective process at Cardinal Gibbons High School and I would like to suggest you follow this template.  Right now I order a product called Rockin’ Refuel which has a 3-4 month shelf life, has 20g of protein, is lactose free, gluten free, and tastes as good as chocolate milk.  I know that training takes time, and you can’t rush progress so I ask my students to bring $50 which will buy them 35+ units at $1.50 to use over the course of 3 months.  This allows me to monitor the distribution and give it to them when they need it the most.

Here is an action plan for a Rockin’ Recovery to build lean muscle mass

1. Get your supervisor or administrator to read this blog and support proper nutrition
2. Download the protein presentation I shared and educate your clients or athletes on the benefits
3. Find a refrigerator to put in the corner of your gym
4. Get your clients to commit to using protein for at least 30 days (it is shown a habit takes at least 20 days to form)
5. E-mail coach@morlandstrength.com and we can get you some FREE product to try in exchange for a quick educational survey

MorlandSTRENGTH is committed to see those you train get the proper nutritional education as you take steps forward.  This month we added Coach Amer to the team to help mentor trainers and coaches in the MorlandSTRENGTH System of training.  We would like to extend an invitation to visit your gym or school to deliver some FREE product of Rockin’ Refuel and share about the exciting developments for youth training coming in 2018.  Please contact our team at admin@morlandstrength.com to learn more!

Chris Morland, MS, CSCS

MorlandSTRENGTH CEO

Educator and Coach | Visionary in High School Strength and Conditioning
Director of Strength and Conditioning at Cardinal Gibbons High School | Teacher

Click to follow MorlandSTRENGTH’s Instagram account

“The views, opinions, and judgments expressed in this message are solely those of the authors and peer reviewers. The contents have been reviewed by a team of contributors but not approved by any other outside entity including the Roman Catholic Diocese of Raleigh.”