Ashley Conrad's Clutch Life: Nutrition And Supplement Overview

The Clutch Life nutrition plan is totally flexible. All you have to do is follow my core guidelines and fill in the blanks with whatever you want to eat!

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The Clutch nutrition and supplementation philosophy is built upon the idea that fueling your body with natural, easily digestible, nutrient-dense food brings the best physique and performance results. Put simply: What you eat has a huge impact on your health and physique. Everything you ingest, including your supps, should be processed easily by your body and help you reach your fitness goals.

The Clutch Life nutrition program is really simple. I give you the serving size, and you get to choose what you eat! I've used this method throughout my entire career as a trainer. I've found that it works so well because it's flexible. Whether you're cooking at home or you're in a restaurant, you can find something that fits within this program.

Ashley Conrad's Clutch Life Trainer Nutrition and Supplementation
Watch the video - 6:02



Shred or Build

One of the best parts of the Clutch Life nutrition program is that you get to choose your goal. I don't want to pack everyone into the same corner, and I definitely don't want people to feel like they don't have options. After all, the best diet is the one you'll actually stick to and enjoy!

If your main goal is to cut fat and get as lean as possible, choose the Shred Plan. The shred plan is obviously going to help you lose body fat, but it will also help you see more muscle definition. You'll eat four regular meals per day, plus a post-workout shake and meal.



If you want to pack on some solid muscle—and even lose a little fat while you're at it—choose the Build Plan. If you choose the build program, you'll see some excellent muscle growth and even a slight reduction in body fat. In this program, you'll have five regular meals per day, plus a post-workout meal and shake, and one optional protein shake at bedtime.

Cheat Day

One of the biggest nutrition mistakes I see people make is depriving themselves of calories for too long. Constantly depleting your body of nutrients without replenishing them can upset numerous systems within your body.

Leptin is a hormone released from fat tissue that tells the brain, "I'm full." When you diet for long periods of time, leptin levels decrease, causing that signal to misfire and work improperly. Not only will this cause you to feel hungry more often, but it can also slow down your metabolism.

One of the things I recommend to balance your hormone levels is to have one cheat meal per week, preferably after a workout. This cheat meal should be made primarily out of carbohydrates and should be between 400-700 calories. Consider this your "refeed."

Don't take this cheat meal as an opportunity to hit up the nearest drive-thru. The meal should consist of "clean" carbs that aren't deep-fried and smothered in additives. So, have a bagel, fruit salad, gluten-free pancakes, or gluten-free pasta. It's also important that you don't let this cheat meal become a cheat day.

Meal Timing

Space your meals so you have them every 2.5-3 hours. Regardless of what time you train, take your pre-workout supplements 30 minutes before your workout and drink your post-workout shake and carbs within 20 minutes after you finish. If you train at night, the "post workout meal" should be your last meal. If you train mid-day or in the morning, adjust your meal plan accordingly. I don't suggest training fasted, so if you work out in the morning, be sure to have a least one meal before you start.

Clutch Life Meal Plans

Each goal—shred and build—has a specific meal plan for men and women. Follow the meal serving sizes and fill in the blanks with Clutch-approved foods from the list below! The tables below may look intimidating, but remember that they also include your daily supplements.

Women's Shred Plan

Upon waking

Clutch detox tea

(hot water, lemon juice, cayenne pepper, ginger)

Meal 1

Or

Egg whites: 4


Oats: 1/3 cup


Flax or chia seed: 1 tsp


Honey or pure maple syrup: 1/2 tsp


Meal 2

Organic apple, medium: 1/2


Raw almonds or walnuts: 1/4 cup


Meal 3

Lean protein: 3.5 oz.


Complex carbs: 1/2 cup


Vegetables: 1-2 cups


Healthy fat: 1-2 tbsp


Meal 4

Apple or banana: 1/2


Pre-workout
Post-workout shake

Water or unsweetened almond milk: 8 oz.


Coconut water: 20 oz

(separate from shake)

Post-workout meal

Lean protein: 3.5 oz.


Complex carbs: 1/2 cup


Men's Shred Plan

Upon waking

Clutch detox tea

(hot water, lemon juice, cayenne pepper, ginger)

Meal 1

Or

Egg whites: 4


Whole egg: 1


Oats: 1/2 cup


Flax or chia seed: 1 tsp


Honey or pure maple syrup: 1/2 tsp


Meal 2

Organic apple, medium: 1


Raw almonds or walnuts: 1/4 cup


Meal 3

Lean protein: 6 oz.


Complex carbs: 3/4 cup


Vegetables: 1-2 cups


Healthy fat: 1-2 tbsp


Meal 4

Apple or banana: 1/2


Pre-workout
Post-workout shake

Water or unsweetened almond milk: 8 oz.


Coconut water: 20 oz.

(separate from shake)

Post-workout meal

Lean protein: 6 oz.


Complex carbs: 1/3 cup


Women's Build Plan

Upon waking

Clutch detox tea

(hot water, lemon juice, cayenne pepper, ginger)

Meal 1

Or

Egg whites: 4


Whole egg: 1


Oats: 1/2 cup


Honey or pure maple syrup: 1 tbsp


Meal 2

Organic apple, medium: 1


Raw almonds or walnuts: 1/4 cup


Meal 3

Lean protein: 3.5 oz.


Complex carbs: 1/2 cup


Vegetables: 1-2 cups


Healthy fat: 1-2 tbsp

Meal 4

Lean protein: 3.5 oz.


Complex carbs: 1/2 cup


Meal 5

Lean protein: 3.5 oz.


Vegetables: 1-2 cups


Healthy fat: 1-2 tbsp

Pre-workout
Post-workout shake

Water or unsweetened almond milk: 8 oz.


Sugar: 20 g


Post-workout meal

Lean protein: 4.5 oz.


Complex carbs: 3/4 cup


Men's Build Plan

Upon waking

Clutch detox tea

(hot water, lemon juice, cayenne pepper, ginger)

Meal 1

Or

Egg whites: 3


Whole eggs: 3


Oats: 1 cup


Honey or pure maple syrup: 1 tbsp


Meal 2

Organic apple, medium: 1


Raw almonds or walnuts: 1/4 cup


Meal 3

Lean protein: 6 oz.


Complex carbs: 3/4 cup


Vegetables: 1-2 cups


Healthy fat: 1-2 tbsp

Meal 4

Lean protein: 4 oz.


Complex carbs: 3/4 cup


Meal 5

Lean protein: 6 oz.


Vegetables: 1-2 cups


Healthy fat: 2 tbsp


Pre-workout
Post-workout shake

Water or unsweetened almond milk: 8 oz.


Sugar: 20 g


Post-workout meal

Lean protein: 6 oz.


Complex carbs: 1- 1 1/2 cups



Clutch-approved foods list

Carbohydrates
Guidelines: Gluten-free
  • Quinoa
  • Carrots
  • Organic yams
  • Quick-cook oats
  • Organic brown rice
  • Organic sweet potato
  • Irish (steel-cut) oatmeal
  • Basmati rice
  • Jasmine rice
  • Black rice
  • Wild rice
  • Low-sodium black beans
  • Amaranth
  • Buckwheat
  • Millet
  • Sorghum
  • Teff
  • Gluten-free bread (limit: 2 slices)
Protein
Guidelines: No red meat, pork, or deli meats.
  • Organic eggs
  • Organic turkey breast
  • Organic chicken breast
  • Wild-caught tuna
  • Wild-caught tilapia
  • Wild-caught salmon
  • Wild-caught sea bass
  • Wild-caught mahi-mahi
  • Wild-caught white fish
Vegetables
Guidelines: No non-organic "dirty dozen" vegetables.
  • Beets
  • Kale
  • Okra
  • Cabbage
  • Carrots
  • Zucchini
  • Asparagus
  • Organic celery
  • Collard greens
  • Organic spinach
  • Organic arugula
  • Organic broccoli
  • Organic bell peppers
  • Organic mixed greens
Fruit
  • Organic blueberries
  • Organic strawberries
  • Organic raspberries
  • Banana
  • Oranges
  • Mandarin oranges
  • Apple
  • Pineapple
Healthy Fats
Guidelines: Make sure all oils are virgin.
  • Chia seed
  • Flaxseed
  • Avocado
  • Virgin coconut oil
  • Virgin pumpkin oil
  • Raw almond butter
  • Canola oil cooking spray
  • Natural peanut butter
  • Extra-virgin olive oil
  • Nuts: raw, unsalted cashews, walnuts, or almonds
Seasonings and Spices
Guidelines: Unlimited serving size on all seasonings except agave and salt.
  • Dill
  • Curry
  • Ginger
  • Nutmeg
  • Jalapeno
  • Cinnamon
  • Coriander
  • Whole lemon
  • Cayenne pepper
  • Tomatoes
  • Agave (limit 1 tbsp)
  • Ground black pepper
  • Stevia (Kal brand is preferred)
  • Vanilla extract (alcohol-free)
  • Sea salt (1500-2300 mg per day, or 1 tsp)
Beverages
Guidelines: No soda, fruit juice, sports drinks, or energy drinks.
  • Water (drink 100 oz. per day)
  • Unflavored coconut water
  • Coffee (limit 2 cups per day)
  • Unsweetened herbal tea
  • Unsweetened almond milk
  • Green tea

Clutch Life Supplements

Throughout the Clutch Life program, you'll use the Clutch baking powder, protein powder, fat burner, and pre-workout. Each of these supplements is going to help your body burn fat and build muscle efficiently!

Baking mix

Featured product: Clutch Baking Mix

Baking mixes are a great addition to your kitchen cabinet. With them, you can make guilt-free treats that taste great and fit perfectly into any muscle-building or fat-loss nutrition program.

Delivers 24% Of Daily Value Of Dietary Protein With No Additives And 100% Plant-Based Protein Sources! Go Now!

Baking mixes often include protein and other powders that can be transformed into healthy food like waffles, pancakes, and cookies. I believe that good baking mixes should be free of artificial flavors, colors, and sweeteners. They should also be free of gluten, preservatives, and GMO products.

Pre-workout

Featured product: Clutch Workout Powder

Pre-workout supplements can help improve your mind and body's ability to work out hard without fatiguing.*

Designed To Increase Energy, Buffer Fatigue And Fuel Muscles With Patented Ingredients! Go Now!

Although most pre-workouts come packed with stimulants and extra ingredients that provide "fake energy," they're not always the best choice. I prefer pre-workouts that don't include caffeine, but can still boost energy and decrease fatigue.

Fat Burner

Featured product: Clutch Fat Burner

Unless you're being consistent with your nutrition, fat burners aren't going to make any difference. However, if your nutrition is sound, then fat burners can help you lean down.*

Burn Fat As Energy Rather Than Storing It! Go Now!

Fat-burner supplements often include ingredients like green tea extract and vitamin B-12. Some fat burners may include unnatural chemicals, but the Clutch fat burner is made only with vegetarian products that are 100 percent stimulant-free.

Protein Powder

Featured product: Clutch Protein Powder

Whey protein powder is a necessity in any fit person's supplement regimen, especially since protein is critical for muscle growth and repair. Protein powder is perfect for a post-workout shake or an on-the-go meal.

Recover Faster Between Workouts! Go Now!

Protein powder will help you build muscle and stay full, so you can perform and look your best.* I strongly believe that whey protein should be made with only quality ingredients from hormone-free cows.


An Advanced Stack Designed to Burn Fat, Boost Workout Performance and Build Muscle! Go Now!

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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.