The Diet of UFC Champion Georges St-Pierre: How He Transformed Himself

110 Comments

Georges St. Pierre, better known to fight fans worldwide as “GSP,” is currently the UFC Welterweight Champion.

His publicly stated goal is to retire as the best pound-for-pound fighter in the world and, at a record of 23-2, ESPN currently ranks him as the #3 pound-for-pound fighter in the world. I think he’ll get there.

His intellect–and consistency–is what separates him from the brawlers. He has a scientific approach to winning.

This isn’t limited to training. He considers nutrition a critical part of his fight prep, just as important as being in the cage. In this respect, 2009 marked an inflection point. That year, after successfully defending his Welterweight title in his second fight against BJ Penn, GSP hired Dr. John Berardi of Precision Nutrition to help him gain lean muscle tissue and improve his recovery abilities. Berardi, in charge of the nutrient science, recommended that GSP hire Jennifer Nickel and Rosario “Ross” Gurreri, two chefs in the Montreal area who worked at Cavalli and Bice restaurants, for his meal preparation.

In the next 8 weeks, GSP gained approximately 12 pounds of lean muscle and bulked up to 195 pounds. His upgraded speed and power helped him to dominate every subsequent opponent, posting a 5-0 record since 2009.

This post will walk you through how GSP ate during his 2009 transformation…

While he no longer has a private chef for everyday meals, GSP still consults with Berardi and still flies Jen and Ross to his hotel the week before a big fight to cook for him and his entourage.

First, we’ll look at GSP’s meal plan.
Second, we’ll look at how your design your own version using Dr. Berardi’s guidelines.

What Does GSP Eat?

Below is the 2009 meal plan designed for GSP by Dr. Berardi.

It’s based it around “anytime” (AT) and “post-workout” (PW) meals. He gave the guidelines to Jen and Ross and they prepared a menu of roughly 30-40 items that adhered to the calorie and macro-nutrient (carbohydrate, protein, and fat) requirements and ratios. Berardi explains the basic approach:

“Georges’ baseline menu is about 3200-3500kcal per day, with around 250 grams of protein, 350 grams of carbs, and 100 grams of fat. PW meals are higher in protein and carbs, while being lower in fat, and eaten right after workouts. AT meals are higher in protein and fat, while being low in carbs.”

The brands and products mentioned are those Berardi recommended for GSP. Though Berardi formulated the original Surge Recovery product while wrapping up his PhD studies in Exercise and Nutritional Biochemistry at the University of Western Ontario and Yale University, he has no financial interest in the products.

Editorial note: In the descriptions, I use both “GSP” and “you” interchangeably, assuming that you might want to duplicate this for yourself.

3 Meals Provided by Ross and Jennifer

- 1 lower carb anytime meal to be eaten whenever you like: 650 calories – 60g protein, 40g carbs, 30g fat
- 1 lower carb anytime meal to be eaten whenever you like: 650 calories – 60g protein, 40g carbs, 30g fat
- 1 high-carb post-exercise meal to be eaten immediately after training (a recipe that can be eaten cold):  700 calories – 60g protein, 100g carbs, 10g fat

You’ll find two sample recipes at the end of this post.


Credit: Wikimedia Commons

2 Daily Super Shakes

GSP made sure to drink shakes every day, to get sufficient protein between meals. Here is his plan:

1 super shake at a time, between meals, mixed with almond milk or water. This was used to wash down 4 fish oil capsules

- 1 scoop milk-based protein powder
- 1 scoop greens supplement
- 1 cup frozen mixed berries (use “mixed” to avoid developing food intolerances from eating too much of a single variety) 282 calories – 18g protein, 25g carbs, 12g fat

Berardi’s suggested products: Muscle Milk protein powder from CytoSport, greens+ from Genuine Health, Flameout fish oil capsules from Biotest.

Workout Nutrition

GSP added protein bars in addition to his two daily shakes. Here is his daily feeding schedule.

Before training: ½ protein bar . Recommended Brand: Finibar from Biotest: 125 calories – 7g protein, 20g carbs, 4g fat

During training: 1 workout drink. Recommended brand: Surge Workout Fuel from Biotest: 85 calories – 8g protein, 21g carbs, 0 fat

Immediately after training: 1 workout drink.  Recommended Brand: Surge Recovery from Biotest: 330 calories – 25g protein, 44g carbs, 1g fat. Followed by a post-workout meal 1 hour later.

Optional: 1 Additional Meal

If you’re hungry, eat 1 additional meal per day. It can be whatever you like, as long as it’s lower in carbs and higher in protein and fat. Given GSP’s leanness, he was given more latitude, as Berardi explains:

“The rule was to eat everything on the menu and then, if he wanted anything else, he could have it.  Some days that meant Subway, other days McDonald’s.  It didn’t matter.  As long as he got his required food in each day, he could eat whatever discretionary calories he wanted. He ended up reporting that he had a few extra meals a week.  But he was pretty satisfied from his normal menu, so he didn’t need to use too many discretionary calories.”

Approximate Total Baseline Intake: 3104 calories – 256g protein (30%), 315 carbs (40%), 99g fat (30%)

Q&A With Dr. Berardi–How to Mimic GSP’s Results

What guidelines should someone use if trying to replicate the above?

“When determining a client’s macronutrient split, at Precision Nutrition we use body-type specific guidelines. In essence, we plan someone’s nutrition according to their somatotype, as follows:

Ectomorphs — around 25% p (protein), 55%c (carbs), 20%f (fat)

Mesomorphs — around 30%p, 40%c, 30%f

Endomorphs — around 35%p, 25%c, 40%f”

Definitions:

Ectomorph – Thin build, challenging to put on weight (muscle or fat); Example: long-distance runner.

Mesomorph – Muscular build, can lose or gain muscle easily (fat gain minimal); Example: sprinter or gymnast.

Endomorph – Large build, easy to put on weight (both good and bad); Example: shotputter or football lineman.

“Since GSP is a clear mesomorph, that’s why his split looked like it did. As far as calories, for most people wanting to gain weight, we’d multiply body weight in pounds x 20-22 to determine the total.  This would have put GSP at 3400 to 3700kcal to start with.  However, he was chronically underfed leading up to us working together, so jumping all the way up to 20 or 22 would have probably led to fat gain.  So we chose a multiplier of 18 to start with.  This ended up being perfect for him, based on the outcomes described above.”

How much did GSP weigh when consuming the above?

“We started this plan about 2 months before a training camp when he weighed around 183 lbs.  In the 2 months leading up to camp, the plan took him to about 195 lbs.  At that point his weight stabilized, which was perfect going into camp. We didn’t want him much heavier because it then might be too hard to cut to 170.

In the next 3 months, the diet stayed the same, but the high volume of camp helped him come down to about 188 the week before the fight.  That made the cut to 170 pretty easy.  We did the cut from 188 to 170 in 5 days (from M-F).  Then in 24 hours (from F-Sa), he rehydrated to about 188 lbs for the fight.”

How is the Food Prepared?

In 2009, when the GSP experiment began, Jen had the entire professional kitchen of Bice to herself in the morning and prepared 3 meals for Georges during that time: a post-workout meal (that could be eaten cold, so he could have it directly after his workout), a dinner meal, and a breakfast meal for the next morning. Meal prep took between 2-4 hours.

Jen shopped for 100% organic foods, cooked the meals, and had someone else deliver the meals to Georges’ gym once a day. Georges, having eaten breakfast and workout shakes, would eat the post-workout meal directly after training in the early afternoon. These below answers and suggestions are from Jennifer, who has been a chef for 12 years and now runs a private catering business in Toronto.

Equipment and Methods

First, Jen has the right gear for the job. In Jen’s tool kit are:

- Microplane zester/grater
- 7-9” chefs knives (
MAC MTH-80 8″ Chef’s Knife, which “stays sharp longer than any knife I have ever used”)
- Peugeot peppermill
Kuhn Rikon vegetable peelers

For cooking methods, Jen explains the basics: “It’s important to have access to a stove-top grill (she uses a Le Creuset cast-iron “griddle”) and a bamboo steamer. Having this equipment makes it easy to cook fast meals because they are stationary and easy to clean, so you don’t have to mess around with pots and pans.” These cooking vessels stay on the stovetop and are quickly cleaned on the stovetop so there’s no sink involved.

“For example, if I were making grilled tuna with Asian greens and sweet potato, I would station a steamer and a cast-iron grill on the back burners of my stove, steam the potato first and then use the same steamer to cook the greens. Using equipment like this guarantees that you won’t be slopping extra cooking fat in your frying pan or killing your green vegetables in boiling water. It’s fast and easy.”

Shopping Tips

“In terms of buying fruit, always buy what appears to be heavy for it’s size. And for vegetables, look for bright colors and perky leaves. Fish should have glossy flesh, bright eyes and have the slight aroma of sea water. Meat should be freshly butchered whenever possible and should be devoid of any sulfur-type smell or brownish, greenish tinges.”

Above all, according to Jen, try to incorporate more fresh herbs, spices and vinegars into your shopping list. “It’s amazing how much flavor (not to mention health benefits) you can get from these ingredients without having to add calories.”

Shortcuts

Prepare certain things in bulk so that you have them for the week, something like braised lima beans or lentils, which can be used later in many recipes. “If you store them in their own cooking liquid in an airtight container in the fridge, they have a surprisingly long shelf-life.

“This is an important step for having access to nutritious carbohydrates, especially if you don’t have time to cook them throughout the week. The same beans and legumes can be used for so many different recipes, so that’s a huge time saver.”

How Much does it Cost?

Having a private chef may seem like it would cost a fortune—and a single, full-time person definitely can. Rates (by hour and year) vary widely depending on location, but a good starting point is $50,000 per year. If that’s your preference, you can search here by state for chefs.

But there are other options–you can search on Craigslist or use meal delivery, which is what Phil Caravaggio, CEO of Precision Nutrition, does. He stopped cooking years ago to focus on business and other priorities.

Phil uses Essential Meal Delivery out of Toronto: “The meals cost $13-$17 each. Every week, I call them and tell them my goals (intermittent fasting, Paleo, etc.) and they make a menu based on my food likes and dislikes. Then they’re delivered to my apartment every morning, and I get a bill at the end of the week. I only have them delivered Monday – Friday. I save the weekends for going out and cooking with family and friends.”

Depending on where you live, there are a variety of options: check out Home Cooking for You and Dine In 2Nite, for instance.

For those who want to get a private chef for as little at $5 a meal, there is a real-world Craigslist template in The 4-Hour Workweek. I’ll expand on this in future posts.

Sample GSP Recipes

Grilled Tuna with “Recovery Salad and Soy-Ginger Vinaigrette” – Post-Workout (PW) Meal

Calories: 758 / protein: 60g / carbs: 100 g / fat: 10g

- 160 grams fresh sushi grade yellowfin tuna
- 100 grams cooked lentils
- 190 grams cooked quinoa
- 28 grams shelled edamame beans
- 28 grams shaved red cabbage
- 30 grams dried apricots or prunes, chopped
- 50 grams cherry tomatoes, cut in half
- 28 grams sliced red onion
- 1 teaspooon extra virgin olive oil
- 1 tablespoon light soy sauce
- 1 tablespoon cider vinegar
- 1 teaspoon grated ginger
- 1 tablespoon chopped coriander/cilantro
- 1 tablespoon chopped green onion/scallion
- 1 handful baby spinach

Directions: Set your grill pan to medium heat. Grill the sliced red onion, dry, until it starts to char and wilt. Remove from the pan and chop. Turn your grill pan to high. Prepare the salad: In a large bowl mix together the lentils, quinoa, edamame, cabbage, cherry tomatoes, and chopped red onion. Cover and set aside. Prepare the vinaigrette: in a small bowl mix together the olive oil, soy, vinegar, ginger, coriander, apricots, and green onion.

Grill the tuna evenly on all sides, seasoning with sea salt as you go, until rare or medium rare. Remove from heat immediately and slice into 4-6 thin slices. Mix half of the vinaigrette into the salad. Spoon the salad onto a plate of raw spinach. Plate the sliced tuna on top of the salad and garnish with the remaining vinaigrette.

Steak and Eggs Anytime Meal

Calories: 700 / protein: 60g / carbs: 40g / fat: 30g

- 150 grams mashed steamed sweet potato or squash
- 200 grams of veal tenderloin

The crust/rub for the veal:

- 3 chestnuts, dry roasted, peeled and chopped
- 1 teaspoon old fashioned or dijon mustard
- 1 tablespoon honey
- Salt and fresh cracked pepper

Sauteed topping:

- 1 teaspoon extra virgin olive oil
- 50 grams wild mushrooms like chanterelle or matsutake, brushed not rinsed
- 1 teaspoon cider or red wine vinegar
- Fresh herbs like basil, parsley and/or tarragon, roughly chopped

Sides:

- 1 egg or 3 quail eggs
- 5 spears steamed asparagus or broccoli

###

For full meal plans of competitive bodybuilders aiming for sub-6% bodyfat, see “The Last Mile” chapter of 4HB.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Comment Rules: Remember what Fonzie was like? Cool. That’s how we’re gonna be — cool. Critical is fine, but if you’re rude, we’ll delete your stuff. Please do not put your URL in the comment text and please use your PERSONAL name or initials and not your business name, as the latter comes off like spam. Have fun and thanks for adding to the conversation! (Thanks to Brian Oberkirch for the inspiration)

110 comments on “The Diet of UFC Champion Georges St-Pierre: How He Transformed Himself

  1. Tim,

    I recently tried the Bio Trust Low Carb protein shake you recommended in earlier blog posts. It tastes great. But here’s what really concerns me:

    This morning I found a warning label attached to the receipt. It cites that that “this product contains chemicals known to the state of California to cause cancer and birth defects or other reproductive harm”.

    Since I’m not much of an expert on this stuff, I thought I’d reach out to you for your (presumably) unbiased analysis. Who am I to believe – the state of California, or this company? Is the government overreacting or is Bio “Trust” no longer trustworthy?

    Your comments will put my mind at ease.

  2. Thanks for the information, this is going to be rather useful for me. I’ve been cramming down 5 boiled eggs and a can of tuna every morning for breakfast to help put on weight, and though it’s working wonders… I’m absolutely sick of it.

  3. Hi Tim,

    Not related to this post, but..
    Assuming that you do all those 30 minute+ interviews for promoting purposes, would those interviews be effective enough using the 80/20 principle?

    Thanks!

  4. Tim, I am on day 30 of the “Four Hour Body” diet. I have been very strict in adhering to the list of items (Proteins, Legumes, Vegetables), and have followed the “eat as much as you like of the above items, but keep it simple.” I lost 5 pounds the first week, but have stalled ever since. I work out 4 times a week, am 50 years old, and I don’t know what I’m doing wrong. Advice?

  5. Can you share the success stories of an endomorph and an ectomorph. Often, I see case studies of success physical transformation who claimed they were a mesmorph.

    It is cookie cutter template the fitness industry use to pump their sales. This is probably why the reason average physical enthusiastic and weight loss people struggled due to flawed plan.

  6. “GSP gained approximately 12 pounds of lean muscle”

    Haha, no he didn’t, what a lot of nonsense. Unless he’s not natural. If he’s natural then not a chance.

    When you read blatant untruths like this it just harms everything else being said.

      • “GSP was an underfed ecto-mesomorph. Giving him the calories he needed – and having him comfortable with the weight gain – allowed us to achieve speedy results. Not everyone can achieve this. Especially if they’re chronically trying to gain weight. For GSP he was chronically trying to keep it down. And yes, GSP is tested multiple times each year. So it was done drug-free.” (JB: PN)

      • That all sounds very nice but physiologically it’s simply not possible. So one of two things have happened. My guess is that his lean body mass wasn’t measured properly.

        But to reiterate, the stats just fly in the face of biochemistry and physiology.

        Oh and as for being clean and being tested, I’m sure he is but testing means nothing. Speak to Conte!

  7. I am a former NFL Player who discovered true health AFTER I retired from the game. This approach can help men and women alike. I agree that Pierre is an animal when it comes to training but I would like to consult with him on his nutritional program because I see some gaping holes.

    To Health and Happiness!

  8. Anyone else find the post-workout carbs “old-fashioned”, if not just counter-productive to HGH production? Sugar within 2 hours of a workout kills our natural HGH production method.

    And:
    - can’t GSP get real greens into his shakes? Green supplements are dead.
    - whole eggs anyone?

  9. As a proud Canadian I’ve followed St-Pierre for a while now. I’ve always wondered what he went through to get to where he is. I should have known it was Yellow fined Tuna all along. ;)

    Great post!

    Ash

  10. coming to the end of first week on slow-carb diet & I’m already enjoying finding new tasty ways to eat the right things (a big fan of bean mash) and getting good hints from my body that it enjoys the new regime

    I’ve just discovered the wonder of Chicken Saag (no rice) with Tarka Dahl, or a chicken cooked with garlic and spinach with green lentils.. it’s great to know I can add Indian dishes I can have whilst eating out and stick to the regime.. in fact I want to try cook it myself since I have the ingredients at home

    just thought I’d share this so people know you can still eat great tasting meals whilst sticking to the slow-carb diet :)

  11. Always interesting to see what GSP has been doing, I’ve always thought about how he ate during training getting ready for a fight.

    I’m surprised at some of the supplement suggestions though as he was eating all organic foods then consuming greens and cheap protein powders?

    Spending that kind of money and attention to his food to have the best I would have assumed he would be given organic hormone free whey no artificial sweeteners or soy etc.

    Amazing changes, not a true believer in somatotyping, but his calorie intake with a focus on nutrient timing was definitely what fueled his progressive training.

    Either way, great end result. GSP is true inspiration to anyone wanting to better their fitness. Determination of that guy is incredible!

  12. I’m a 47 year old male and I’m having trouble with muscle recovery. Whenever I do anything physical it puts me out of commission for the next day or two. By physical I mean moderate dumbbell workout, or 2 or 3 laps of freestyle swim, or If I were to walk for a half mile, the next day I would be sore to the point of almost cramping.

    I do stretch & it does help, but not much. Last week I was painting interior trim for 3 days straight then it took me 3 or 4 days to recover. I eat well, I eat veggies, I eat meat proteins and drink 1/2 gal of water a day. I also take “Country Life Liquid Multi” vitamins daily (which helps me get a deep sleep and eliminates those night time leg cramps).

    It doesn’t seem I would need to supplement (as if I were a performance athlete). I’ve always had trouble with recovery, but it seems to be getting worse lately. I really want to increase my physical activity as I age, not slow down. Should I get a blood test? Should I try increasing my protein with a protein shake? Any suggestions would be appreciated. Thx

    • Brian, a blood test is a good idea, to check for deficiencies. Also, you mention that you take supplements, although I’m not sure of the contents in your supplements. For natural energy (without highs and lows) make sure to take a B vitamins complex (B1, B2, B3, B6, B12, folic acid) in isotonic form for best absorption and bioavailability. Magnesium and potassium also help. I hope you find this information useful.

    • Hi Brian. I am a 49 year old male, who struggled with the same problem 2-3 years ago. Additional symptoms included low grade, intermittent depression, fatigue and brain fog. With the help of an excellent local physician, was diagnosed with low testosterone. I have been taking a pharmaceutical replacement for approximately 18 months and it has worked beautifully. Exercise tolerance and recovery is back, and other symptoms have all but disappeared as well. I think it’s important to note that I had no sexual dysfunction whatsoever–no libido issues, no ED, nada–even when my serum testosterone was in the low 160′s.

      This may not be what is going on in your case, but it is worth checking. Simple blood test. It seems that the incidence of low-T is increasing in our society. I don’t know if it is due to increased awareness of the disorder, or some other factor causing endocrine issues in men.

      Anyway, good luck!

  13. Great post came at the right time for me , you never know how many people you can affect with a article .This came at a time in my life when I need to get back to the healthy routine that I followed for many years and loved the results ..a little side tracked over the last few years with the economic struggles of business life and personal balance — time to get back thanks Tim

  14. First of all, let me say that I am a huge GSP and he is one of my favourite athletes of all time. However, the training techniques that he demonstrates in this video are almost criminal in their assault on common sense and science based exercise!!! Why on earth would a person jump up and down from a squat with a heavy barbell on their back unless they lost a bet or wanted to intentionally injure themselves!?
    Why on earth would they do gymnastics rings to improve their MMA abilities?
    It is an ineffective and unsafe way to build strength AND the skills developed have nothing to do with what happens in MMA!
    Why not play golf to improve his MMA?
    That’s different.
    That’s unique, right?
    Yeah, but it’s also stupid.
    But, not as stupid as what my beloved GSP is being told to do by these unscientic, uninformed half wits he has coaching him now!!!!!
    Clearly, his ACL injury was a result of these mental midgets telling him to do plyometrics and other such nonsense.
    I only hope that he can overcome his ridiculous training and get by Diaz.
    He might have a chance because I’m pretty sure Diaz doesn’t know the first thing about training either.
    Then, after that, GSP fires his camp and has the intelligence and good fortune learn how to train effectively and safely!!!

  15. Hey Tim,
    I am doing your diet quit successfully and want to know if I can use cottage cheese only as an addition but also as a full meal?
    And if so: What about all other whey-products like botter-melk? Love to hear from you.
    Best ragards from Germany,
    Juli

  16. I recently read your 4 Hour Body book, Tim. Loved it.

    As a guy who spends most of his time traveling around the world, and in the process always having to hunt down some local gym, some of your insights were serious revelations.

    The only thing I found missing in the book, as far as amazing ‘body hacks’ go, is eyesight. Myself having gone from being legally blind with a -4D eyeglass prescription, and now seeing REALLY well without glasses, that should have been worth a chapter.

    Google Alex Frauenfeld, or the Frauenfeld Clinic. The guy is a wizard, a shaman, a monk on the mountain top of eyesight health. He’s basically retired now, but still does a lot of the get-rid-of-your-glasses stuff via the Interwebz.

    Cheers, Tim. Keep it up, always digging your ideas.

  17. I’m about 5’6 and weigh about 132 lbs. I’ve been going for kickboxing and Brazilian jiu jitsu classes for the past 4 months. I train 4-5 times a week for 1 and half or 2 hours. We also do metabolism conditioning 2-3 times a week. I want to gain more muscle as I believe I’ll have more power and strength. I’m in a dilemma as to which protein supplement I should buy. Many suggest whey protein to build up muscle but I read that the muscle goes once you stop working out a bit. So is soy protein a better opiton? Will it help build up muscle and a bit of mass? I am considering either Nutrilite soy protein powder or Optimum nutrition whey protein. Please help me out.

  18. I have the books! The 4HB one says “No fruit”. Does that mean I should NOT eat, for example, blueberries (or, for that matter, other black or deep-red berries)? The reason I ask is that I have just purchased (last week) a really good blender, my purpose being to make smoothies of the green vegetables I hate eating – and I had hoped to throw in blueberries when trying the 4HB programme. THIS blog throws a confusing signal, as it seems to indicate that I COULD include berries. Please clarify. Thank you.

    • Tim,
      As always your posts are informative, inspirational, and above all not a waist of time. In fact, your posts usually turn out to be great time savers.

      As a serial entrepreneur and an RN, I really appreciate your posts.

      As far as the diet goes, I think we have to keep in mind that GSP is a full-time athlete. So the calories needed for someone sitting at a desk all day maybe as little as your weight x 12 for men. For women it may be even lower.

      Take care my friend,
      Michael Irvin

  19. I am currently around 35 pounds over weight and have started traing in my local mma gym to lose this weight. While I’m working out hard around an hour a day i havnt seen much results in 10 weeks. (I have gained 2 pounds) could you help me with a diet plan (not anything special just some basics i should be eating)

  20. I’ve tried a few different greens powders but the only ones I’ve been able to continuously take were FD Greens over at FighterDietApproved. A friend suggested them after finding their FB page. I’m relatively new to supplement shakes/drinks and with other greens I HAD to help mask the taste. I keep a tub at my office and if I miss my mix at home, I can take these with water with no problem or complaint. Like a watered down tea almost.

  21. Read The Way of the Fight by GSP and he’s definitely the smartest fighter in the game. I had no idea that he had such a smart and scientific approach to everything he does. Definitely worth reading.

  22. This just shows you how effective the paleo diet is, because this is basically following paleo except for cheat food considered as “discretionary calories”. And a bonus is that is it simple to follow, no wheat, low simple sugars, and no foods with preservatives and artificial sweeteners. This type of diet has been so effective for so many top athletics, Djokovic in tennis is another great example. He has been vocal about how this diet has improved his body and performance.

    I follow a similar diet but for supplements, I prefer Vitamineral Greens by Life Force as it is more potent than Greens+ (I believe) and has prebiotics and probiotics, and it comes in a glass jar. For protein, I wonder why he didn’t use an organic New Zealand whey instead of Cytosport (which is loaded with artificial sweeteners, Sucralose and Acesulfame-K). I also wonder why he used fish oil instead of krill oil.