Setting the New Diet Trend in 2019

High protein diets? High fat diets?  Following the wrong diet can take you down. Find out what this athlete is predicting the 2019 diet trend to be. 

Be confident in your protein powder choice


I sat staring down at the ripped abs of the bodybuilder flexing annoyingly at me from the label of my protein shake. My stomach turned at the thought that this protein shake would make me look like him, but I couldn’t help wondering if this stuff was working…

I had been training hard lately and I was already halfway through my $80 bottle of chocolate protein shake. Crap, that means I’ll need to order more soon.

What is so special about this brand anyways? What if my trainer is just in it to make money and there is a cheaper shake I could take? Right, got to go talk to coach. He has a deal with a company I think.

Coach is into nutrition, he gets it. Last year he gave us vitamin C pills all season long.

I knock on coaches door, he answers. He sounds busy. Yup, he’s on the phone with a recruit for sure. I remember when I got that call. He’s sounding a little less hard nosed than normal and talking up our school. I can’t bother him now. Then he ends the call…

“Hey Coach”

“Hey Matty, what’s up?”

“So, I’m gonna need more protein powder, you have a deal with a company right?”

“Uh, no, that company went bust. But, hey, did you watch the videos yet?”

Damn! Forgot about it. Coach sent it when? I’m trying to remember what I did with that email. I hope I didn’t delete it.

“Right, yes”

He knows I am lying.

“You should watch them. I was always focused so much on protein and it’s been a real eye opener for me, I’m ashamed to admit my advice wasn't very good. Heck, you may not even need protein powder all the time.”

“Really? Everyone takes protein powder”

He gives me a raised eye as if to say “Don’t challenge me on this one” and he turns back to the phone as it rings.

I left the office confused. I decided to flick on my phone and find the email coach was referring to.

Email Subject: Worried You are Wasting Money on Supplements?

Hmm, yes.


Hey Matthew,

There will be many supplement pushers in your future, and some will actually have a product worth checking out.


Here’s the deal. You will never know how to tell a waste of money from a performance booster until you take 5 minutes to learn how.

5 minutes eh? Seems like a bit short… wouldn’t it be nice though.

Eating for performance is easy and we can walk you through the actions you can take today starting with the most impactful one.

Bring it!

Answer two questions for us:

One, How Excellent of an Athlete are You?

Ok, I’m only the captain of the team, leading scorer in the league, ya I’d say pretty excellent.

Two, How Excellent of an Eater are You?

… Well, um … I could be better … um … not sure … maybe I’m ok… I mean I do ok

 If your answer was lacking any confidence then you are not showing up to your fullest potential. The first action you can take is to download the 4P foods list and review it for 5 minutes

Ok, there are a lot of foods I eat. Looks like they are sorted into Energizers, Superfoods, and Muscle Builders. It seems like I’m supposed to eat only from this list but I’m not sure. I think I’ll check out the protein powder videos, curious if it will help.

Video 1 – Introduction to the Protein Powder Mini Course

30 minutes later…


Wow, I’ve got to tell coach I watched the entire course… I don’t think I will be taking as much protein powder as I was. 

I get it.

I wonder if coach is going to talk to Cooper and Shawn about their protein powder choice. Seems a little crazy to be using that product after watching this.

It’s hard figuring this out. It’s like every time I turn around there is another promise from a company to help gain muscle. I am really into this eating for performance idea.

It’s obvious, but not.

I’m thinking eating for performance should be a diet. It sounds way better, eat this and perform. 

-Matt, newest Protein Powder Mini-Course Alum 

The truth on protein powders

Many athletes are consuming too much protein powder. Protein powder does have a place in a great sports nutrition program when we use it in the right amounts, at the right time. It is especially useful during those recovery periods, when the opportunity to eat for performance is limited.

Protein powders are often filled with other additives, that may impact digestion. I have witnessed young athletes  having symptoms of poor digestion such as bloating or diarrhea, and often times it is related to their protein powder choice and amount.

More protein does not mean more muscle!

For athletes who are using protein powder to build muscle, it is important to understand that more protein does not mean more muscle! There is a threshold for your muscles ability to use the protein, and the rest of that protein our muscles don't use!

Advanced protein recommendations:

Aim for 1.2-1.4 g/kg protein per day, but don’t eat it all at once! Include muscle builders (0.25-0.35g/kg of protein) at each meal.

To simplify this, for a 150lb athlete, that would be 2-3 eggs, 1 palm sized serving of chicken or 1.5 cups of legumes. Spread it out by consuming muscle builders at each meal and the same amount after a training session and before bed. Supplement with protein powders, ideally a whey or soy isolate (or if Vegan, a blend of plant proteins), only if performance foods are not available.

So that’s it. When Matt took the first step and downloaded the 4P FOODS LIST, he gave himself the path to becoming 100% confident in his food choices with the end goal of achieving his best performance yet.

Just like Matt, we are predicting this to be top diet trend for athletes in 2019: eating for performance #B12029#





Don’t make the same mistakes as other athletes and follow fad diets that will hurt your performance.


Follow a diet that’s forever: eating for performance.

What protein powders have you tried? Let us know in the comments! 

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