The 3 meals that keep me explosive

Nutrition isn’t sexy.

It's not complicated either. And honestly I think most players are probably overthinking it. I don't follow some crazy diet plan but I do like to follow a simple system that keeps my body ready, and my mind sharp.

After years of playing overseas I’ve learned that the food you eat (or don't eat) is the difference between showing up consistently or being completely gassed mid game.

Let's get into it.

NUTRITION
My Top 3 Go-To Meals

1. Chicken and rice (the GOAT)
Plain? Maybe. Effective? Yup.
This is a lot of my foundation.

2. Pesto pasta (when I need carbs)
If chicken and rice aren't filling me up before a game, I'll go with pasta. But be careful because too much can make you sluggish. It's a balance. 

3. Fruit + hydration
Bananas and berries are simple and work great. Pair it with water + electrolytes, creatine, collagen, and essential amino acids. I love throwing in protein smoothies as well here.

Game day is about feeling light, explosive, and ready.

NUTRITION
What You Need to Cut

If you want longevity (not just this season, but your entire career) you've got to be ruthless about what you're putting in your body.

Here's what I try to avoid:

1. Sugar, candy, and soda

These are energy thieves. You get a quick spike, but then you crash hard.

If you're reaching for candy before practice, you're setting yourself up to gas out. This is a good study around nutritional strategies for athletes, but interestingly enough there’s not a mention of candy or sugar. You need energy, but don’t turn to the sugars for it.

2. Fried food

Tastes great but makes you feel like trash. Slows you down. Save it for the offseason (if at all). Here’s a quick study on fried foods and performance if you want to dive deeper.

3. Bread and dairy (for me, personally)

I cut these out because they cause inflammation and mess with my digestion. Bread spikes my blood sugar. Dairy increases mucus production and slows recovery.

Not saying you have to cut them, but if you're feeling sluggish or inconsistent, try removing them for a few weeks and see how you feel.

If you're serious about playing at the next level, you can't fuel like a recreational player.

SYSTEMS
The System That Makes It Easy

Okay, so you know what to eat. But how do you actually do it when life gets busy, you're tired, and there's extra pizza in the fridge?

Remove the friction.

Here's how I do it:

1. Don't bring bad food into the house

If it's not there, you can't eat it. Sounds obvious, but most people skip this step. Parents: this is on you too. Don't stock the pantry with chips and soda and then wonder why your athlete isn't eating clean.

2. Meal prep is game prep

I prep my meals ahead of time so when I'm hungry, the easy choice is the right choice. If the chicken is ready to go, I’m more likely to eat it! Let’s keep it simple guys. 

3. Systemize your nutrition

I eat the same 3-5 meals every week. When you systemize, you don't have to think. You just execute.

And I think good nutrition really comes down to good preparation. If you make the right choice easy and the wrong choice hard, consistency becomes automatic.

This Week’s Challenge

Track what you eat for 3 days. Be honest and write it all down. See where the sugar, fried food, and junk are sneaking in. Try one "pro meal" this week like chicken + rice and see how you feel before practice or a game. Cut out the soda and candy. Notice the difference in your energy and focus.

I dropped a YouTube video on this same topic, and you can check it out here: