A Typical Fueling Day for Coach Bobby

Uncategorized May 31, 2021

Upon Waking (6:30 am - 7:00/7:30 am)

Immediately Weigh-In
25 oz. Water, followed by 24 oz. blend of Ketones (we use the KetoLogic brand), Emergen-C, and Crystal Light).  Since Maria works out right after waking, and Jacqui and Amari both take take their supplements right before training (or playing a game), I give them Amino Acids and ketones (same) together.  For the amino acids, I give them the Xtend Brand, while I use the dotFit Brand (see below).

Before/During/Shortly After Workout (10:00 am - 12:00 pm)

24 oz. Blend of Amino Acids and Creatine.  When possible, I prefer to use products manufactured by dotFit, the company that sponsors me.  I trust their research more than any supplement company I've tried.  They are also one of the few companies who NFS certifies their products. That means they insure permissible use by collegiate and professional athletes.  Good enough for me.  I don't give the amino acids to the rest of the family because it doesn't taste as good and they are less likely to take it :)

Post Workout 

L-Glutamine is an important amino acid for muscle recovery and, recent studies indicate, reduction in sugar cravings.  After my workouts AND BEFORE GOING TO BED, I take Muscle Defender

Until Eating Time (Protein & Healthy Fat 'Fueling Layer') (12 pm - 3 pm)

Bullet Proof Coffee- coffee with MCT Oil or Coconut Oil usually- helps keep you satiated without adding carbs/glucose.  After your body adapts, this also teaches our body to use fat for fuel, first dietary and then body.

Protein Water Drinks are very, VERY helpful.  They keep you satiated, as well as helping you get more protein easily, 15G-20G in most cases.  I'll drink this usually up until eating time.  My family's favorite brands are Premier and Protein 2o.

If I'm trying to delay eating carbs, I'll normally eat things such as:

  • Eggs (cooked or boiled; I'll often boil a dozen and have them ready)
  • Nuts
  • LunchMeat
  • Beef or Turkey Jerkey



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