The Athlete’s Diet is a program based on sound nutrition and exercise.

It was written to educate athletes on the best ways to improve health, avoid injury and delay aging.  

It is a form of Self-care and is best summed up by the statement 'Improved fitness extends life'.

Food and herbs are its medicine. Exercise is its healing stimulant.

Plants improve athletic performance and provide botanical anti-inflammatory compounds needed to promote recovery.


The antioxidants contained in food minimize free radical damage to joints, nerves, and blood vessels.

This improves flexibility, focus and vision, or at least delays their deterioration.

Plant's contain a library of colorful pigments embedded in its fibers. They provide the best fuel to drive exercise.

Plant-based foods imrove performance and prevent disease.

Plant-based foods help athletes remain healthy, longer.

Health is a state of balance best realized during exercise.

Exercise forces an increase in the metabolic rate a thousand fold.

The consequence of stimulating an athlete’s metabolic systems improves immune function, enhances oxygen delivery and burns more calories.

The improved biochemistry that results is responsible for preventing disease and prolonging life.

Exercise has the unique ability to mobilize all of the body’s resources towards one goal, physical movement.

This metabolic ecstasy diverts attention away from the unpleasantness of life.

Exercise is a healthy, behavioral addiction. The endorphins that are released bind with the same receptors that narcotics and other drugs bind with. Exercise is a cool drug.

Exercise on a daily manner is the best preventive strategy for health. Athletes exercise regularly, unhealthy people don’t.

The Athlete’s Diet differs from all other diet programs by exercise being its required, essential component. Whether the athlete is active in the course of their workday or squeezes workouts before dinner, all athletes need aerobic exercise.

An athlete is defined as anyone who engages regularly in strenuous exercise. This is not meant to imply that casual exercise has no value. On the contrary, even as little as twenty minutes a week provides some stimulation to the cardiovascular and immunological systems. It’s just not enough to be classified as an athlete. Good health requires vigorous activity.

Exercise and its metabolic consequences produce a state of good health. Sedentary activity and injury produce illness or the disease state.

Exercise performance is directed by the hormonal and neuronal centers in their brain.  Athletes who better meet the conditions on the molecular level during exercise will execute movements better and thus improve performance.

How well they meet these conditions afterwards determines how soon they will recover.

The ability to fuel exercise, recover and prepare for the next session determines health and fitness. The diet that best supports exercise, best supports health.

The Athlete’s Diet de-emphasizes the importance of fuel proportions in maintaining weight and stresses instead the importance of complex carbohydrates and the colored pigments of fruits and vegetables.

Exercise: Nature’s Best Medicine.

The Athlete’s Diet is biased toward the position that exercise, more than any other factor, improves health.

It argues that a colorful diet best fuels exercise and thus, best promotes health. Exercise that extends the limits of an athlete  will stimulates all of their biological systems.

Exercise presents the severest challenge to an athlete’s metabolic system.  Nothing in life even comes close. The Athlete’s Diet helps athletes meet those challenges.

The Athlete’s Diet is based on the premise that foods, in the form of botanicals (whole grains, rice, pasta, and potatoes, as well as fruits, vegetables, leaves, seeds, roots, mushrooms, berries and stems) best fuels exercise.

Exercise depends on a series of molecular events. In the course of these reactions an army of free radicals are formed.

Free radicals cause cell dysfunction. Free radicals will attack whatever structure is at hand. Receptors exposed on a cell’s surface make them particularly susceptible to electron attack.

Antioxidants are need in much higher amounts to prevent free radicals from attacking. Complex carbohydrates are the only foods that provide the diversity of antioxidants needed. Only colorful cards can quench the free radicals that are produced as a consequence of exercise.

Botanicals contain a library of phytochemicals, which protects athletes against many types of cell dysfunction. Botanicals operate on the same receptor binding principal that hormones, neurotransmitters and drugs use.

Improved immunological response, improved glucose

tolerance, improved lipoprotein profile, better sleep and an optimistic mental outlook accompany a vigorous program

of exercise.

The beneficial effects of exercise are indisputable. Exercise is essential to good health. All athletes benefit from exercise. Exercise improves health in poor athletes as well as good ones. Exercise benefits everyone. Exercise also presents demands.

Exercise creates special conditions to develop in the body.  They are not all beneficial. Besides, the aches, pains, strains and sprains following exercise; exercise initiates a series of high-stress, metabolic events that an athlete must cope with during and after exercise. Meeting these conditions makes an athlete fit.

Any diet purported to improve health must address the higher needs of athletes and not the less demanding needs of sedentary people.

Exercise consumes more fuel than sedentary activity which depletes the body’s energy stores .

Athletes need to replenish not only their spent macronutrients but also the antioxidants, minerals and fluids that are involved with exercise. Together with botanical anti-inflammatory supplements, these supplements help athletes more quickly recover from the trauma of  exercise.

This program is a prescription for good health and helps athletes avoid premature aging and chronic disease. The Diet is intended for all athletes, young or old, good or bad.

Athletes who live sedentary lives will improve their long-term health by following this program of regular, intense exercise. Sedentary athletes may sound like an oxymoron but they stand to benefit the most from this program. The more successful they are in their career, the more they are sedentary.

Exercise combined with a nutritious, colorful diet improves health. Exercise is the single, healthiest component in the Diet.  The message of this book is simple, become an athlete.

Those, not busy moving, are busy dying.


The nutritional needs of athletes who exercise are much higher than the needs of sedentary people.

Once this is accepted, it follows that any properly structured diet must provide the foods that meet those higher demands.

The Athlete’s Diet is a balanced diet, high in complex and colorful carbohydrates. This provides the important botanical antioxidants essential to health. It is a balanced approach that best prepares the body for physical activity by strengthening  it beforehand. One of its molecular beams is the prevention of damage from free radicals.

Antioxidant in the diet prevent  free radical attack on cell membranes. When free radicals are able to attack the lipoprotein component of membranes they cause an alteration of the receptors responsible for binding.

The Athlete’s Diet assumes intense physical activity and its accompanying oxygen debt (hypoxia). In the course of re-oxygenating spent muscle, free radicals are generated within ten minutes of the end of exercise. Free radicals attack the nearest cell membranes and since they were formed in muscles and joints, muscle and joints become the targets of attack.

The Athlete’s Diet recommends a library of antioxidants to balance free radical production.  One multivitamin is not enough. Athletes need a universe of antioxidants.

Antioxidants are botanical compounds that quench free radicals. Their purpose inside the plant is to ensure their survival. They may serve the same purpose in our diet.

A sound diet incorporates as many plants as possible. Plant cell walls enclose a library  of pigmented molecules that  neutralize the toxic events of exercise and other life processes.

Athletes are unique human beings, each with their own set of metabolic conditions.  Heart rate, fat content, blood pressure, as well as different sugar, triglyceride and fitness levels are all unique to the athlete.

They all vary in ability, talent, skill, height, weight, body mass index (BMI), age, gender and drive.  But they all share one trait, they all benefit from exercise and a program of colorful nutrition.

Athletes, whether they exercise alone or or play on a team need aerobic activity. This distinguishes them from one-dimensional bodybuilders who do not  realize the health benefits of their effort.

Athletes, who exercise as part of their normal daily life, also need aerobic activity. The physical work they perform in the course of their day is anaerobic  exercise. It is similar to bodybuilders exercise. They also suffer from the absence of exercise.

Exercise produces good health. Exercise stimulates the body.

Athletes who increase the intensity, frequency or duration of exercise will perform better than those who maintain a constant level. The increased demands of more intense exercise places more stress on their metabolism. Meeting these metabolic conditions is a challenge to the athlete but results in a healthier molecular environment.

Athletes who force their body into acquiring more and more nutrients to meet their increasingly harder exercise regimen become better conditioned athletes.

Health is the end result of successfully meeting the metabolic challenges posed by intense exercise and providing the body with the raw materials needed to recover from it.


There are millions of Americans, Amexicans, African-Americans and Hispanic Americans and even a few illegal Americans who need to lose significant weight. No doubt, immigrants have benefited from the freedoms enjoyed in this wonderful country. That freedom has also permitted, no, encouraged a confluence of pharmaceutical, entertainment and food interests to subject transplanted peoples to the tools of unhealthiness. Addiction being the result. Addiction to food is not very different from addiction to drugs. Narcotic painkillers, amphetamines of Adderall, nicotine of cigarettes and alcohol are all regulated.

The high visibility, incessant marketing, constant imagery of eating has made food a very profitable business. Food franchises of burgers, tacos, chicken, fries, steak, ice cream, popcorn, pizza, have spread like an out of control weed. For too many, these stimuli are too hard to resist and they succumb and become addicted.  They eat at every opportunity and, eat the unhealthy food they have become addicted to. The brand of the addiction is not important, they all operate on the same mechanism of receptors embedded in the cell membranes of neurons. While it can be argued that these are personal choices, so too is heroin, cocaine and amphetamine use. Why are addictive foods treated differently and permitted to be sold on every street corner? Are addictive foods easier to resist or give up ?

Supplying addictive substances is profitable. No one ever went broke overestimating the appetite of the American people. The addictive activity of food is especially effective on the poor,  whose medical needs go beyond weight.

There will never be the political will to overcome those forces so I have decided to write for those who don’t need to lose enormous weight (ten percent or less). These athletes need to focus on increasing and supporting the exercise component of their Diet.

A balanced, colorful, nutritious diet best supports this. Together with exercise it is a prescription for physical nirvana.  Non-athletes who need to lose significant weight should not follow this method. At least, not until they have made the commitment to exercise. Many Americans will prefer the easier solution even though it means continued unhealthiness.

Instead of increasing the use of energy through exercise, they  sedate their metabolism with high protein diets.

The Athlete’s Diet reviews these low carb diets with specific emphasis on how the specific diet relates to athletes and their supercharged metabolism.

The Athlete’s Diet is program of moderation not elimination.

Doctors, nutritionist and dietary experts prefer to prescribe drugs or alter proportion of nutrients to accomplish weight loss. These methods are used by the millions of people who have become addicted to unhealthy foods.

America’s exploding waistlines is good for business. Most of the diets are designed for overweight people trying to lose huge amounts of weight. That they need to lose that much weight in the first place should cause athletes to pause before following any diet designed for them. High protein diets are geared to the Unhealthy’s lethargic metabolism.

The calories consumed by a healthy metabolism are efficiently burned during the course of a day. An unhealthy metabolism burns too little, which leads to weight gain.

Free radicals are generated as the by-product of a healthy metabolism, such as during exercise. The free radicals must be neutralized and will be should an arsenal of antioxidants be present.  They are in a healthy or colorful diet. They are not in an Unhealthy or high protein diet. They lack these essential phytonutrients and free radical attack can proceed.

Damage that involves the joint causes arthritis to develop.


Health depends on activity.  The absence of physical activity in the workday must be balanced by increasing the amount of exercise outside of work.

Athletes who spend their days doing some form of manual labor, benefit from their activity.  Moving limbs works muscles. Repetitive movements become the sites of inflammation. Inflammation leads to arthritis.

Muscle-rich athletes need to supplement their diet with botanical antioxidants to prevent diseases that will occur decades later. Moreover, they need to incorporate an aerobic component into their day, otherwise they will lose the benefit of their work. Without an aerobic component weight gain is inevitable. Without aerobic activity, the heart becomes the first victim of sedentary life.

Aerobic exercise is a long-term habit that produces both exhilaration, and tranquility. The euphoria that results from activity  requires constancy and the will to overcome the natural tendencies to quit and give up.

The lack of aerobic stimulation contributes to unhealthiness. Manual laborers often limit their exercise to the muscle groups used in their work. Eventually these athletes will succumb to an assortment of aches, inflammation and arthritis that this program attempts to prevent.

Many athletes exercise in the expectation of keeping excess weight off. While this may occur, in some cases it will not. Weight reflects the balance between eating and burning.

Excess weight is the result of a combination of unhealthy food and genetics. Losing weight is the result of hard work and good choices .

Doctors routinely recommend moderate exercise to their patients. Moderate exercise is a euphemism for minimal exercise. Moderate exercise is a starting point not a goal. Intense exercise, which this program advocates, is meant to denote a program of increasing goals.

Athletes are advised to consult professionals when designing these workouts. Exercises are specific to the individuals and specific to the sport. Intense exercise stimulates an athlete’s core system. Exercise is one of Nature’s drugs.

Exercise is the fundamental ingredient in an every athlete’s diet. Exercise is essential to human health.

The forces of exercise require colorful nutrition.

The success of this program of intense exercise depends on the improvements that occur in an athlete’s cardio-pulmonary capacity.

Athletes must also improve their detoxification system in order to flush out the waste products of exercise (lactic acid, carbon dioxide and water).

Athletes improve their health by adapting to the increased demands of exercise.  Athletes increase the size of their hearts and improve the circulation that feeds it. They also increase the carrying capacity of their blood and improve the ability to remove toxins from it.

The adaptations that occur following exercise are the improvements that develop on the molecular level.

These molecular adaptations improve an athlete’s fitness, performance and health.

A well-conditioned athlete’s adaptation to exercise is a short-term improvement in fitness and a long-term improvement in health. It’s the best investment an athlete can make.

Molecular Enhancement

The increased demands that intense exercise produces causes biological adaptations on the part of the athlete that results in improved fitness.

The molecular explanation for an athlete’s adaptation to exercise is improved insulin receptor binding, better-mobilized fat stores, increased muscle growth, repressed inflammatory response, better free-radical quenching, enhanced oxygen replenishment, and balanced receptor-ligand binding. In addition to the improved blood delivery, reduced blood pressure, improved triglyceride levels and improved mood that exercise produces.

Athletes benefit from exercise by improving the molecular dynamics that control growth.

Cell energy, when not used to fuel exercise, is devoted to the duplication and transcription of DNA.  DNA codes for specific proteins such as muscle filaments, cell receptors, enzymes or collagen ligaments. When these proteins are formed in high numbers they strengthen an athlete.

These enhancements are needed to offset the stress induced by exercise. It is this stress that stimulates the increased immunity, improved lipid profile and cardiovascular delivery that exercise is recommended for.

More in this category: Peak Performance »