Mark Verstegen

“Your Performance Day Sample Meals TIME—MEAL 7 a.m.—Oatmeal, berries, 2 eggs, 2 tablespoons flaxseeds 9:15 a.m.—Preworkout shooter 11:15 a.m.—Postworkout shake 12:15 p.m.—Turkey sandwich on 100 percent whole wheat bread with 6 ounces turkey, avocado, and piled with other vegetables, along with a spinach salad with olive oil and vinegar dressing 3 p.m.—Apple with 1/4 cup nuts 6 p.m.—5 ounces grilled salmon, 1/2 cup whole wheat couscous, steamed asparagus drizzled with olive oil and lemon after cooking 9:30 p.m.—1 cup low-fat cottage cheese and 1/2 cup berries”
― Mark Verstegen, Every Day Is Game Day: Train Like the Pros With a No-Holds-Barred Exercise and Nutrition Plan for Peak Performance

“By having a shake right after your workout, you stop the stress hormone cortisol secretion and start the positive hormones and nutrients to expedite the recovery process and maximize lean muscle growth.”
― Mark Verstegen, Every Day Is Game Day: Train Like the Pros With a No-Holds-Barred Exercise and Nutrition Plan for Peak Performance