From his early days more than a decade ago working as the personal chef for a then-rookie LeBron James, the owner of G Cooks, in Charlotte, N.C., has built a client list that has included five-time Pro Bowl wide receiver Steve Smith Sr., four-time NASCAR Cup champion Jeff Gordon and 12-time Olympic medalist Ryan Lochte.
But professional athletes aren’t the only ones who can reap the benefits of the University of Dayton graduate’s “Lean and Clean” approach to the kitchen.
A high school athlete himself, the Ohio native’s strategy to fuel the bodies of elite athletes is just as applicable for weekend warriors.
Q: Is there one, or more, common mistakes athletes make when it comes to their diet?
A: Not eating often enough. It’s important to eat 5-6 meals a day – three meals and 2-3 healthful snacks. This keeps your body energized and helps burn calories efficiently.
Q: Exercise seems to get more emphasis for some athletes than diet, how critical is the food component to the overall fitness plan?
A: Exercise and eating clean are equally important. You need the right fuel to burn during exercise. You get this fuel from 1. complex carbohydrates (I never call them “carbs” BTW); 2. healthy fats from foods like nuts, olives, avocados and fatty fish like salmon or tuna and 3. lean protein like chicken, turkey and fish.
Q: What are some of the key changes people can implement to make meals “leaner and cleaner?” Can these changes be made easily?
A: An easy one is to substitute olive or avocado oil for butter in all your recipes. Avoid dairy, fried, processed foods and foods high in sugar. It’s hard to change all at once, especially the sugar. Cut these foods out by 50 percent to start, then cut that in half in another week or two.
Q: Can eating healthy be tasty? And convenient?
A: Clean eating IS tasty. That is what food is SUPPOSED to taste like. Meal prep is one of the hottest trends. Spend a day prepping out the week’s meals and package them in portion sizes. It doesn’t have to be fancy. A big pot of turkey chili can provide eight or more individual meals for the freezer.
Q: Can anyone benefit from these changes, not just athletes?
A: Everyone can benefit from these changes. You’ll have more energy for work, school or parenting and won’t need as much caffeine. Which reminds me, some of those crafted coffee drinks have about as many calories as ice cream sundaes.
Q: How can people get started?
A: Go to your fridge/freezer and throw out all the processed meals and soda. Go to your pantry and dump all the sugar cereals, packaged sweets like cookies, candy, donuts and powdered drinks. Your refrigerator and pantry should never be overflowing. You need to see what’s in there. Keep a favorite little treat on hand, not for a cheat day, but a reward day. Food should never be punishment. Enjoy every meal and recognize that you really are what you eat.
Always in Glenn’s pantry:
Pistachios in the shell – great snack that you have to work for
Organic chicken broth – I can make soup out of anything
Avocado oil spray – butter is so last century
Always on hand in the fridge:
Green onions – add a blast of fresh flavor to any meal
Eggs – the world’s most versatile protein
Green olives – healthful snack and great in a martini
Always in the freezer:
Ice – zero calories and also great in a martini!
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