Description
Table of content
Disclaimer clause – General information 10
Limitations and individuality 10
Professional consultation obligation 10
INTRODUCTION: Revolutionise your performance through your plate 12
Stop suffering, start dominating 12
Your diet: your untapped secret weapon 12
Why this book will change your athletic life 12
Transform your body into a performance machine 12
Your transformation starts NOW 13
Chapter 1: The 3 Pillars of Winning Nutrition 14
Why this chapter will change your athletic life 14
The 3 super-fuels of your body 14
1) CARBOHYDRATES: Your personal turbo 14
2) PROTEINS: Your construction workers 14
3) LIPIDS: Optimizing your hormones 15
The little soldiers of performance: Vitamins & minerals 15
Vitamins: Your invisible assistants 15
Minerals: Your body electricians 16
Supplements: Natural vs chemical 16
Your express homemade recipes 16
Electrolyte drink (Post-workout) 16
Chapter 2: Your Mission, Your Fuel 18
1) MUSCLE MISSION: Building your fortress 18
Your key numbers (example: 154 lbs/70kg) 18
Express menu - Mass gaining 18
2) DEFINITION MISSION: Sculpt your masterpiece 19
Your key numbers (example: 154 lbs/70kg) 19
3) ENDURANCE MISSION: Your infinite tank 20
Your key numbers (example: 154 lbs / 70 kg) 21
Chapter 3: Perfect Timing - When Your Body Says "Thank You!" 23
Your homemade isotonic drink 24
Your star recovery smoothies 25
During effort snacks (+1h30) 26
YOUR PERFECT TIMING SCHEDULE 26
Typical training day (5 PM) 26
Chapter 4: Your Sport, Your Custom Fuel 28
ENDURANCE FAMILY: The diesel engines 28
Your perfect endurance snack 28
Endurance champions' secrets 28
STRENGTH FAMILY: The V8 engines 29
Your perfect strength snack 29
Strength champions' secrets 29
MIXED FAMILY: The hybrid engines 29
Express comparison of the 3 families 30
Chapter 5: Competition Mode - Your War Protocol 32
D-7 to D-3: Preparation phase 32
D-2 to D-1: Sharpening Phase 32
COMPETITION DAY: Execution phase 32
According to competition time 33
MORNING COMPETITION (8 AM-11 AM) 33
AFTERNOON COMPETITION (2 PM-5 PM) 33
EVENING COMPETITION (6 PM-9 PM) 33
The champion's meal (2h after) 34
Chapter 6: Hydration - Your Underestimated Secret Weapon 36
Hydration: more than just quenching thirst 36
Why is it your hidden super-power? 36
The numbers that make you think 36
Electrolytes: Your invisible little soldiers 36
When your electrolytes disappear 37
Your 24 / 7 hydration protocol 37
Wake-up: system reactivation 37
Pre-Training: ground preparation 37
During effort: continuous maintenance 37
Post-training: Rehydration phase 37
Express test: Your urine speaks! 37
Your strategic homemade drinks 38
Hydration according to conditions 40
Extreme heat (+86 °F /30 °C) 40
Intense Cold (23 °F / -5 °C) 40
Altitude (+6500 ft / 2000 m) 40
Your personalized hydration plan 40
Calculating your individual needs 40
Your 7-day hydration challenge 41
Chapter 7: Nutrition and Sleep - Your Recovery Laboratory 42
Sleep: Your secret performance weapon 42
Why 8 hours of sleep is worth 2 hours of training 42
The perfect hormonal cascade 42
How to boost this cascade naturally 43
Your champion sleep nutrients 43
Your restorative sleep menu 43
Optimal dinners (2-3 h before bed) 43
Sleep Snacks (1 h before bed) 44
Your nutritional sleep rituals 45
Special athletes' herbal teas 45
Strategies according to your profile 45
The early riser (6 am training) 45
The night owl (8 pm training) 45
The competitor (stress management) 46
Troubleshooting: Solving your problems 46
Your 14-day sleep action plan 47
Chapter 8: Meal Organization - Your Success System 49
Your daily nutritional architecture 49
The 3+2 system: simple and effective 49
Typical schedule according to your routine 49
Classic hours (office 9 am-5 pm) 49
Shifted Hours (Evening/Night Shifts) 50
Batch cooking: your strategic Sunday 50
2-hour prep session = peaceful week 50
Strategic fridge organization 50
Adaptations according to your goals 50
Cutting mode (-15% calories) 50
Mass gain mode (+ 20 % calories) 51
Your nutritional survival kit 52
Troubleshooting: solving your challenges 53
Chapter 9: Natural Nutrition - Your Green Pharmacy 54
Your functional food categories 54
The anti-inflammatory warriors 54
Synergies and winning combinations 57
Your seasonal natural pharmacy 57
Autumn: immunity preparation 57
Winter: resistance and warmth 57
Summer: hydration and protection 58
Action plan: natural transition 58
Chapter 10: Injury Prevention and Healing - Your Nutritional Shield 59
Understanding injury biology 59
The 3 phases of every injury 59
The tissue integrity guardians 59
Specialized prevention by injury type 61
Nutritional healing support 62
Phase 1: controlled inflammation (0-72h) 62
Phase 2: Reconstruction (3 days-3 weeks) 62
Phase 3: Remodeling (3 weeks-6 months) 63
Increased needs during injury 63
Psycho-nutritional management 65
Emotional impact of injuries 65
Warning signs requiring consultation 66
Chapter 11: Hormones and Nutrition - Your Inner Chemical Orchestra 67
Understanding your hormonal system 67
Testosterone: the performance hormone 67
Cortisol: managing the stress hormone 69
Insulin: the mastered storage hormone 70
Thyroid hormones: optimized metabolism 71
T3 and T4: your metabolic regulators 71
Stress and hormones: integrated management 73
Chapter 12: Stress Management and Anti-Fatigue - Your Mental Shield 76
Understanding modern athlete stress 76
The multiple faces of stress 76
The unmanaged stress cascade 76
Anti-stress nutritional architecture 77
The foundations: balanced neurotransmitters 77
Nutritional adaptogens: Your resilience allies 78
Evidence-based adaptogenic plants 78
Strategic anti-fatigue combat 79
Types of fatigue and targeted solutions 79
Circadian stress management 80
Natural anti-stress rhythms 80
Specific anti-stress micronutrients 81
B-complex: optimized nervous system 81
Functional anti-stress hydration 82
Foods to avoid during stress 83
Progressive anti-stress plan 83
Phase 1: Stabilization (weeks 1-4) 83
Phase 2: Optimization (Weeks 5-8) 84
Phase 3: Integration (months 3-6) 84
Chapter 13: Grab-and-Go Snacks - Your Mobile Nutritional Arsenal 86
Architecture of a perfect snack 86
Premium homemade snacks collection 86
Category 1: artisanal energy bars 86
Category 2: Functional energy balls 87
Category 3: Express protein snacks 88
Category 4: Legume transformations 89
Category 5: sophisticated dairy & fruits 89
Storage and transport strategies 90
Adaptation according to goals and timing 91
Pre-workout snacks (30-60 min before) 91
Post-workout snacks (0-60 min after) 91
Between-meal snacks (maintenance) 92
Common Problems and Solutions 93
Chapter 14: Errors and Myths - Avoid Sports Nutrition Pitfalls 95
Sarah's story: when doing good becomes doing bad 95
The 6 errors that sabotage your performance 95
Error #1: skipped meal syndrome 95
Error #2: magic powder syndrome 95
Error #3: "When I’m thirsty" hydration 96
Error #4: "fitness" marketing trap 96
Error #5: Post-workout amnesia 97
Error #6: "All or nothing" dictatorship 97
Persistent myths: separating truth from fiction 98
Myth #1: "Eating in the evening makes you fat" 98
Myth #2: "Carbohydrates are the enemy" 98
Myth #3: "more protein = more muscles" 98
Myth #4: "fats make you fat" 98
Myth #5: "supplements are mandatory" 99
Myth #6: "skipping breakfast makes you lose weight" 99
The ultimate test: are you a victim of these errors? 99
Your transformation starts now. 101
Principles to remember for life 101
The future of your sports nutrition 101
Final word: be your own nutritionist 101
Week 2: correct one error at a time 102
Month 2: fine optimization 102
SHEET 1: ATHLETE SHOPPING LIST (7 DAYS) 103
SHEET 2: WEEKLY SELF-ASSESSMENT 104
SHEET 3: VISUAL PORTION CONVERSIONS 105
SHEET 4: EMERGENCY SNACKS (PREPARATION < 5 MIN) 106
SHEET 5: PERSONALIZED CALORIC NEEDS CALCULATION 107
SHEET 6: DEFICIENCY SIGNALS & SOLUTIONS 108
SHEET 7: TRAVEL / DISPLACEMENT NUTRITION KIT 109
SHEET 8: OPTIMAL NUTRITIONAL TIMING 110
SHEET 10: CUT MEAL PLANNER 112
SHEET 11: ENDURANCE MEAL PLANNER 113
ATHLETE'S NUTRITIONAL GLOSSARY 114
An exceptional coach, an inspiring man 115
A track record that commands respect 115
A transformative experience 115
Your transformation opportunity 115
Why choose Dhia as a Coach? 115
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SPECIAL THANKS
An exceptional coach, an inspiring man
I want to express my deepest gratitude to Mohamed Dhia Jabri, my sports coach and so much more. This book would simply not exist without his unwavering support, his remarkable expertise and his limitless generosity.
Dhia didn't just graciously share his knowledge and photos to illustrate this book. He was the patient guide who accompanied me at every step of this adventure, the benevolent mentor who encouraged me in moments of doubt, and the rigorous expert who reread every line with meticulous attention. His unique approach, combining high-level sports performance and profound humanity, shines through every piece of advice in this work. Dhia perfectly embodies what a coach should be: an excellent professional combined with an exceptional human being.
A track record that commands respect
Mohamed Dhia Jabri is not just a passionate coach, he's also an accomplished athlete:
- Medalist at the Arab Senior Championship (December 2024)
- Medalist at the Senior African Games (March 2024, Ghana)
- Medalist at the Senior African Championships (2023, Tunis) list continues to grow...
This rare combination of personal performance and pedagogical talent makes Dhia an exceptional coach. He intimately understands the athlete's challenges because he lives them himself at the highest level.
A transformative experience
The online coaching sessions I had with Dhia literally transformed my understanding of sport and nutrition. His holistic approach, his ability to simplify complex concepts, and especially his natural empathy creates a unique learning environment. Dhia possesses that rare gift of pushing his clients toward excellence while respecting their pace and limits. He doesn't just train more efficient athletes; he develops more balanced individuals who are more aware of their potential.
Your transformation opportunity
If this book has inspired you and you want to take it to the next level, I can only warmly recommend calling on Mohamed Dhia Jabri's expertise.
Why choose Dhia as a Coach?
- Champion expertise: Advice tested at the highest level
- Personalized approach: Each program adapted to YOUR needs
- Availability and follow-up: Continuous and caring support
- Proven results: Documented transformations of his clients
- Contagious passion: A coach who makes you want to surpass yourself
Services offered
- Free evaluation: Complete analysis of your current situation
- Personalized coaching: Custom programs nutrition + training
- Online sessions: Maximum flexibility according to your constraints
- Continuous follow-up: Regular adjustments to optimize your progress
| Contact your future coach email:
md.dhia9@gmail.com . Don't hesitate to mention that you come from this book to benefit from special attention during your first contact |
Sincere recognition
Dhia, you reread this manuscript with such attention that you must know it by heart now! Your commitment, your patience and your wise advice made it possible to transform a simple idea into a complete and actionable guide.
Thank you for your confidence in this project, thank you for your unfailing generosity, and thank you for continuing to inspire all those who have the chance to cross your path.
This work owes you enormously. It bears your signature in every piece of advice, your imprint in every recommendation. I am infinitely grateful that you allowed me to carry this adventure through to completion.
To readers: If you want to know the difference between a good coach and an exceptional coach, contact Mohamed Dhia Jabri. Your transformation awaits you.
"A great coach doesn't just develop athletes. He reveals potential and transforms lives."
