pre-comp nutrition for shot putters and discus throwers

Shot Put and Discus Nutrition: Pre Comp Nutrition

Want to crush it at a big meet, or at a championship comp?  Well, don’t overlook the power of how you fuel up your body  the day, the hour, and even the minute before you step into the ring.

Nutrition plays such an important role in an athlete’s life, that it can make or brake even your athletic performance.

Now, I can go super in depth on nutrition, but since we are only days out from big meets, it’s time to kick it up a notch, and simply eat right to maximize your performance and squeeze everything you got into a big throw!

With that being said, I created a quick chart to help guide you while we all prep for the next few big prelims and championship meets.  For more in depth info about how to eat and how to maximize testosterone levels, strength levels, and become a strong, healthy athlete, we will be opening up a whole sports nutrition section to Arete Throws Nation in a few days!

The ATN Sports Nutrition portion of our site and membership will contain tons of great info, usable guides, research articles, and charts to help you  navigate through your nutritional needs in a world full of junk food, and goofy food facts that flood the internet.

pre comp nutrition shot put and discus: MapleBalsamicChickenWhen it comes to your nutrition:

  1. keep it real… real food that is, no junk food/ fast food garbage
  2. keep it logical… you know damn well that eating a bag of processed cheese puffs, or drinking a big soda is doing nothing for your strength levels
  3. Eat like a champion athlete would:  maintain your strength levels by eating a proper carb/protein ratio 2:1.  Cutting out carbs like wild rices, yams, sweet potatoes, quinoa is dumb.  Your body requires the nutrients found in these foods, and you NEED them to maintain a healthy testosterone level- ladies too!  You wanna cut a carb, make it a cupcake or processed doughnut.
  4. Eat veggies… they are friend not foe!  The minerals, vitamins, and fiber are vital to a strong, powerful body
  5. Avoid sugar… void of ANY nutritional value, it’s a testosterone zapper and it simply recks the body in so many ways- physically and mentally  (more to come on this one)
  6. Avoid all alcohol…again, a testosterone killer
  7. Get in your good fats from foods like avocados, salmon, pumpkin seeds, grass fed lean proteins, coconut oil to name a few. (this is a big topic, and we will have much more to say on this once our Nutrition for Throwers content is open on our site).
  8. Don’t ever cut your calorie intake. You need to fuel your practice time, weight training program, and be ready to dominate during competition time.  You should know that shot put and discus throw are powerful, explosive sports that demand strength, and a inferno of energy for accurate, explosive throws….a weak and under nourished body throw nothing but tantrums.
  9. On the other hand, it isn’t advised to eat like a freak either, or binge eat and make only dinner your #1 big meal.  Over eating is a burden to the digestive system and can hinder your performance and you’ll be slower and less efficient.  Eating only 1 big meal a day is just not eating like an athlete, that is some crazy diet mentality and it has no place in throwing.  Eat smart!

Like I said, I created a simple chart to give you an idea on how to fuel up for pre-competition.  This guide shows how much to eat as the hours countdown to crunch time.  The easiest and best thing to remember is that you want to build up your strength levels and to do so takes nutrient rich foods and to get a good nights sleep.

For the Nutritional Guide: CLICK HERE

So, in a nut shell, keep your nutrition clean, lean and mean… Organic, non GMO, is good… a hot pocket, no so much.

Get it? … now get after it!


what it takes to be a champion shot putter and discus thrower

Shot Put and Discus Success: You Absolutely Must Do The WORK To Be A Champion

Here is my throws coach’s rant at 30,000ft on what it takes to be a champion shot putter and discus thrower!

We are now at the end of the season and it is “GO” time. This is when all your hard ass work needs to come together and you gotta perform and deliver BIG throws!

If you were not focusing 100% on your throws training, on your nutrition, on your weight training program, or if you were screwing around and putting other things in front of training like partying, or video games, or TV shows, you can’t be disappointed when your results are not what you expected them to be.

When you look around at the guys who are kicking ass right now, there is no mystery about what they did to get to that point.

They worked their asses off, and they simply worked harder….period.

The same goes for the throws coaches too… the athletes who are crushing it,

have throws coaches who study, and dedicate time to the science of the throw. They work hard learning how to better coach the sport, how to properly analyze video, how to teach technique.

The Arete Nation of coaches who have been through the ATN Coaching Course are now dominating in these big meets…why? Because they took the time to invest into furthering their understanding of how to better coach a very technical sport, and the Throwing Chain Reaction system makes that challenge much easier to do.

I can honestly say, at Arete Throws Nation, our athletes know how important it is to take seriously ALL the parts of being an athlete is. It’s not just the lifting, or just throwing the implement around…it’s a laser focus on technique, drills, drills, drills, and more drills, the NUTRITION, the rest, the post workout protocols… ALL OF IT make a champion, no matter at what level you are at!

To be a champion, you gotta act like a champion, and my friends, that honor is set aside for the few who have the grit…. go get A-Nation!

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shot put and discus competition

Mental Preparation Before A BIG Meet: Keep Your Head In The Ring

As we approach the end of the track season, many throwers and throws coaches start to feel the pressure to perform with HUGE personal bests! I mean, this is what all that hard work in the gym and in the ring comes down to, right?

You got 2 seconds to hit it, or go home!

So how do you coach an athlete who is stressing out and under performing? How do you monitor your own stress as the coach? Is it technical issues, or adrenaline?

Check out this quick video I just did as I drive down to Mesa for the Arizona’s State Championship Prelims.

Let’s talk about the mental game!

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shot put discus training programs

How To Structure An Effective Throws Program: Get Results!


As we approach the 2016 track season, Arete Throws Nation started its Pre-season TCR Throws camp series.

If you are a shot putter or Discus thrower, the 10-12 weeks before the first meet is a critical time to get to make some big improvement technically, both in the ring and in the weight room.

All my top athletes, every season, learn technique, drills, and get a lot stronger in preparation for the season; some started in the fall, or just after the completion of a fall sport.
…. That’s basically at minimum 2.5-3 months of training before the season starts!

This small section of time can be season changing performance time, so it’s imperative to have a structured plan in order to maximize this window of time. At Arete Throws Nation, we use the Throwing Chain Reaction™ system in combination with our Arete Throws Strength program…

It’s how we get our throwers to routinely open the season with new PR’s in the shot put and the discus. The ATN season opening record in the discus is 27’ 6”, and 13 feet in the shot put (45′ to 58′- I think that one is gonna stand for a long time!)

But part of training success is having a good plan to follow.
Let me rephrase that… You must follow a structure and have a plan.

If you are reading this article, you are clearly looking to find ways to get better…
… to get better at throwing the Shot put and the Discus, You MUST have a plan to follow that is well structured.

Earlier today, I was sending out some information to our recent attendees of our Pre-season throws camps, about what we covered. At each camp, we always hear a handful of kids say, “ I learned more in the first hour than I’ve been taught in the last year!

I’m not going to lie, I love to hear this, and I think this has a lot to do with HOW the information is organized and structured – and we do provide A LOT of great information. All of the ATN throws camps are structured by breaking down the throw into parts called PILLARS (6 pillars to be exact), and this is the framework of the Arete Throwing Chain Reaction™ system.

So, for those of you that haven’t attended an ATN throws camp, or had a good solid structure to follow –

I am offering a free cheat sheet of how I plan out an ATN camp < see below>.

It is an overview of the Throwing Chain Reaction™ system and should give you a better understanding of what I am talking about.
You can copy it, use it as a guide, or you can come to a camp and see it in action…

… but whatever you do, make sure you enter into the season with a structured plan of how you are going to address your strength levels, correct your weaknesses in technique (or strength), address any injuries, and maintain a forward projection throughout the season and finish the season strong…and hopefully in a state and national meet!

shot put discus work out guide