At Diesel Athletic Academy, we believe that nutrition is the foundation of strength, resilience, and mental clarity. The food we consume is not just fuel—it’s information for our bodies, shaping how we perform, recover, and think. As the saying goes:
“We are what we eat.”
That’s why we emphasize a completely natural diet, free from artificial supplements, processed foods, and chemicals that disrupt our body’s natural rhythm. Our approach is based on real, whole foods that nourish our bodies from the inside out, ensuring that athletes, parents, and individuals can achieve their best without compromising their health.
The Gut: Our Second Brain
Did you know that gut health directly impacts mental and physical performance? The gut is often called our "second brain" because it produces over 90% of the body's serotonin, a key neurotransmitter that regulates mood, sleep, and cognitive function (Carabotti et al., 2015). A poor diet filled with processed foods, artificial additives, and sugar can lead to inflammation, brain fog, and sluggish recovery.
By eating whole, unprocessed foods, we nourish our gut, improve digestion, enhance recovery, and optimize mental clarity—key elements for both peak athletic performance and everyday well-being.
Basic Nutritional Principles
We Follow
✅ Eat Whole Foods – Prioritize fresh vegetables, fruits, high-quality proteins, and healthy fats. Avoid anything artificial or processed.
✅ Stay Hydrated – Drink plenty of water throughout the day. Dehydration leads to fatigue, poor focus, and decreased performance.
✅ Prioritize Natural Protein Sources – Get protein from grass-fed meat, wild-caught fish, pasture-raised eggs, and plant-based sources like lentils and quinoa. Avoid processed protein powders.
✅ Support Gut Health – Consume fermented foods like kimchi, sauerkraut, yogurt, and kefir to feed good gut bacteria.
✅ Balance Macronutrients – A proper ratio of proteins, carbs, and healthy fats fuels the body effectively.
✅ Cut Out Artificial Sugar and Processed Foods – They cause energy crashes, inflammation, and poor performance.
A teenage wrestler needs a balanced diet to support muscle recovery, endurance, and mental focus. A 16-year-old athlete should aim for:
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Protein: 1.2 - 1.7 grams per kg of body weight (for a 150 lb wrestler, that’s 82 - 116g of protein per day)
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Carbohydrates: 5 - 7 grams per kg of body weight (for a 150 lb wrestler, that’s 340 - 480g per day)
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Fiber: At least 30g per day for optimal digestion
Example Daily Meal Plan
🥣 Breakfast:
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3 pasture-raised eggs scrambled with spinach and mushrooms (25g protein)
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1 cup of oatmeal with cinnamon, raw honey, and walnuts (50g carbs, 6g fiber)
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1 glass of water with lemon
🥑 Mid-Morning Snack:
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Handful of almonds and an apple (10g protein, 35g carbs, 5g fiber)
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Water or herbal tea
🍗 Lunch:
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Grilled chicken breast (6 oz) with quinoa and roasted vegetables (40g protein, 60g carbs, 8g fiber)
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Fermented sauerkraut for gut health
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Water or homemade electrolyte drink
🥜 Afternoon Snack:
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Greek yogurt with chia seeds and blueberries (18g protein, 30g carbs, 7g fiber)
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Water or coconut water for hydration
🥩 Dinner:
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Grass-fed steak (6 oz) with sweet potatoes and steamed broccoli (50g protein, 75g carbs, 10g fiber)
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Olive oil drizzle for healthy fats
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Water or bone broth
🥛 Evening Snack (if needed):
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Cottage cheese with raw honey and walnuts (15g protein)
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Chamomile tea for recovery and sleep
Fuel Your Body, Fuel Your Mind
At Diesel Athletic Academy, we don’t believe in quick fixes, artificial supplements, or fad diets. We believe in nourishing the body as nature intended, with real food supporting performance, recovery, and mental sharpness.
By eating right, we train better, think clearer, and recover faster—because a strong gut, body, and mind go hand in hand.
Want personalized nutrition guidance? We offer private coaching to help you fuel your body the right way!
Eat real. Train smart. Perform at your best. 💪