Nutrition

Don’t just eat it, know why you’re eating eating it, and where to find it.

OMEGA-3
		1. Helps increase amino acid into protein synthesis.
		2. Blocks the muscle catabolic of muscle-depletion caused by cortisol.
		3. When we reduce our intake of carbs, the body releases cortisol which causes stress.
		4. Cortisol then converts protein and fats into glucose known as gluconeogenesis.
		5. This process takes the available protein from the muscle.
		6. The muscle is broken down into protein for energy.

L-CARNITINE
		1. Its job is to transport fatty acids from the cytosol (inside) of a cell to the mitochondria where fatty acids are burned to generate energy (ATP) and heat.
		2. Free fatty acids are taken from the bloodstream or released from stored fat cells into the cytosol.
		3. Without it our fatty acids would be stored as fat.

VITAMIN C
		1. It’s an antioxidant that destroy free radicals generated by stressors such as exercise.
			a. Free radicals destroy cell walls, and over time lead to disease.
		2. Supports body building gains.
		3. Helps burn body fat.
		4. Improves nitric oxide for blood flow and muscle pump during weight training.
		FOODS RICH IN VITAMIN C
		A. Acerola – Raw
		B. Orange Juice – Concentrate
		C. Guavas – Raw
		D. Sweet yellow and red peppers – Raw, Chopped
		E. Kiwi – Raw

PROTEIN
		1. High-protein breakfast reduces glucose spike.
		2. Helps in the reduction of obesity.
		3. The harder your workout, more protein will be need to promote muscle growth.
		4. After a leg workout you should consume 25g of protein.
		5. A whole-body workout should be followed by 40g of protein.

PROTEIN REQUIREMENTS
		There are factors that affect your protein requirements
		A. Carbs Intake
		1. if your carb intake is low then up your protein intake.
		2. A low-carb diet causes the body to convert protein into glycogen.
		3. When protein is stored as glycogen it affects its job of muscle recovery and growth.
		B. Hormones
		1. Your level of testosterone in the body determines recovery and growth of the muscles.
		2. A level of high natural testosterone leads to an easier muscle growth on a high-protein diet.
		C. Training Volume
		1. If your training sessions are of high volume and intensity, you must increase your protein intake.
		2. If you don’t consume enough protein for recovery, this could lead to over-training.
		3. If you’re always sore, then you should up you protein intake.
		D. Quality of Protein
		1. In order to grow muscles you must consume the protein leucine.
		2. Foods that are rich in leucine are eggs, lean poultry, oily fish, and white fish.

 

MAGNESIUM
		1. You body needs more if you sweat a lot or has a larger body weight .
		2. It helps with performance, heart health, and increase muscular strength.
		3. It may help lower cortisol and boost testosterone.
		4. Magnesium rich food: oat bran, halibut, and canned spinach.

FIBER
		1. A non-digestible carb
		2. It’s either soluble or insoluble.
		3. It can improve your heart health, longevity, and increase satiety.
		4. A man should consume 38g of fiber per day, for a woman  25g per day.
		5. This can add years to you life and decrease inches from your waist.
		6. You need to chew more, decreasing overeating by giving the body time to realize it’s full.
		A. Soluble
		1. Dissolve into a gel-like material in water.
		2. Slows down the absorption of sugar in the body, which may delay hunger, assist in weight maintenance, prevent type-2 diabetes.
		3. Foods: oatmeal, apples, blueberries, carrots, and celery.
		B. Insoluble
		1. Passes almost intact through the gastrointestinal system.
		2. It helps with the prevention of constipation by adding bulk to stool, which speeds up the rate in which food passes through your intestines.
		3. Foods: brown rice, broccoli,  and leafy vegetables.

WHEN TO EAT
		BREAKFAST
		Protein: yogurt, eggs
		Eggs will fill you up until lunch.
		Fat: Avocado, walnuts, and seeds.
		Healthy fats ensure healthy levels of serotonin, an energy boost and focus.
		Carbs: All bran cereal, whole grain bread, apples.
		No oats, the cause a use in melatonin, which induces sleep.
		Avoid: White bread, sugar, honey and puffed cereal.
		LUNCH
		Protein: Salmon, beef, lentils.
		Salmon provides healthy omega-3 fats, and beef keeps you focus with tyrosine
		Fat: Flax seeds, walnuts, and dark chocolate
		Healthy fats helps in memory and thinking tasks in the middle of the day.
		Carbs: Banana, green vegetables, raspberries keep carbs low and fibrous.
		Avoid: Pasta, white rice, bread.
		PRE-WORKOUT
		Protein: Beef
		Fat: Minimal
		Carbs: Banana and sweet potato.
		If you eat 2-3 hours before a workout. You should eat complex carbs:
		rice or pastas
		Avoid: Fats, oats, fibrous fruits and vegetables.
		DINNER
		Protein: Halibut, lentils.
		Fat: Seeds, peanuts, olive oil
		These foods wake you up and keeps you focus.
		Carbs: Wild rice, broccoli, oranges.
		These foods gives you the feel-good factor.
		Avoid: Coffee, chocolate, alcohol.
		BEDTIME
		Protein: Cottage cheese, tuna.
		Cottage cheese is loaded with casein which is known to fuel muscles.
		Fat: Pistachios, hummus.
		These foods are known to induce sleep.
		Carbs: Oats, cherries, spinach.
		These foods are known to induce sleep.
		Avoid: Coffee and chocolate.

SELENIUM
		1. A mineral that plays a role in metabolism and DNA repairs.
		2. Helps to maintain testosterone levels.
		3. Low levels of selenium can lead to liver cancer.
		4. You can find selenium in Brazil nuts, tuna, ham, liver, eggs, brown rice and shrimp.

GUT FIBER

Your gut needs fiber to thrive. When gut bacteria doesn’t get its required amount of fiber, which is found in fibrous material that makes up plants, they breakdown the mucus lining that coats the inside of the guts. This can cause leakage of bad bacteria, which can lead to infections in the colon that may lead to illness.

How to Improve Your Gut Health

Leaky gut syndrome is not an official medical diagnosis and there is not yet a recommended course of treatment.

Nevertheless, there are steps you can take to improve your gut health. One of the keys to a healthier gut is increasing the number of beneficial bacteria in it.

Here are a few strategies to support a healthy gut:

1. Limit your refined carb intake: Harmful bacteria thrive on sugar, and excessive sugar intake can harm gut barrier function

2. Take a probiotic supplement: Probiotics are beneficial bacteria that can improve your gut health. Probiotic supplements have been shown to be beneficial for gastrointestinal diseases

3. Eat fermented foods: Fermented foods, such as plain yogurt, kimchi, sauerkraut, kefir and kombucha, contain probiotics that can improve gut health

4. Eat plenty of high-fiber foods: Soluble fiber, which is found in fruits, vegetables and legumes, feed the beneficial bacteria in your gut

5. Limit the use of NSAIDs: The long-term use of NSAIDs like ibuprofen contributes to leaky gut syndrome

NUTRIENT TIMING

I get this question all the time. When would be the best time to eat? Basically, when would be the best time to eat to reach my goals? There is no data on the effect of meal timing towards body composition, body weight, or performance. Don’t worry about when you eat, but how much calories you are eating throughout the day. If you goal is to lose weight and improve your muscle-to-fat ratio. As long as you eat the right amount of protein, carbs, and fats in the right meal portion. you will hit your goal.

There are situations where nutrient timing can beneficial. Nutrient timing in advanced weightlifters and endurance events
lasting more than two hours our two-a-day workouts.

Follow these guidelines:

1. Eat your carb-based meals immediately before, during, and within three hours after your workout.

2. At all other meals, eat protein, fat, and nonstarchy vegetables, with less than 25% of the meal being starchy carbs. Keep track of your portion control servings.

3. If you goal is to loss fat, then you carbs intake should be within three hours post-workout.

4. Take in protein at 15-25g and carbs at 0.8-1g to stimulate insulin within two hours post-workout.

Nutrient timing is useless if your diet is low-quality and inconsistent food intake. make sure your diet is up to par before you implement nutrient timing for optimal gains and fat loss.

 

THE PROTEIN FIX

It has been proven that protein reduces blood pressure, cholesterol levels, rish of heart disease, and helps in weight loss. I’m going to tell you where to get protein, how much need, and when to eat it. So, you can reap its benefits.

1. HOW IT WORKS

Our muscles are made of fibers that are broken down by daily movements. These fibers are made of protein which need to be replenish through food.

2. WEIGHT LOSS

The body takes longer to process protein, because it’s harder for the body to digest it. This causes you to burn more calories, keeps you fuller longer, and the reason is because protein takes longer to leave the stomach.

3. WHAT TO EAT

We need nine amino acids that the body doesn’t produce. These amino acids (protein) helps to build muscles. We get these proteins from foods. The best sources comes from animal products, including skinless turkey and chicken, seafood, eggs, lean beef, and pork tenderloin. If you are a vegan, opt for complete proteins such as tufu or henp seeds.

4. HOW MUCH TO EAT

We need protein for many health reasons, but as people we focus on two thing pertaining to protein. We either want to build muscle or lose weight. We need to eat between 0.8g to 1.1g per pound of body weight. If you’re a very active person, and likes to run or lift. Then go for the high end, but if you just want to drop some pounds. Then take the low end. After fasting all night the body starts drawing protein from muscle tissue for fuel. Your breakfast should contain at least 30g of protein to help preventing this from happening.