Nutrition Program
Body Type: MesomorphÂ
Goal: Maintaining Performance Training with Nutrition
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Nutrition Overview
Nutrition comprises three areas for success: body composition (body type), performance (physical recovery), and health (gut health). You already have learned your body type, so let’s dive into the other two areas of success.
Success Area 2: Daily Nutritional Stages for Optimal Performance and Recovery
Stage 1 - Alkaline Stage
This should always be the first stage of nutrition for your day, it is important you wake and immediately reduces Inflammation from last nightâs feeding. By setting this as a priority in the morning you will alkaline the body prepare yourself for efficient digestion of nutrients all day!!!
Meals should include but not be limited to: increase of alkaline nutrients such as spinach, avocados, fish oil, flaxâs seed oil, Salmon, and low acidic fruit, nuts, seeds.
Meals should exclude pro-inflammatory things processed meats and decrease trans fats (Omega 6,9), like vegetable oils! Always remember to eat the rainbow of vegetables, fruits and less acidic Foods.
Stage 2 - Energy Stage
This stage is typically around the most nutrient dense meals. Therefore, a balance of nutrient dense carbohydrates (yams, brown rice, quinoa) will supply you with adequate energy throughout the day when you need it the most!
Meals should include but not be limited to: balanced dietary fat for constant sustained energy throughout the day âĤexample: 1/3 Mono-saturated fat (avocados), 1/3 Poly-saturated fat (salmon), 1/3 Saturated fats (coconut oil). One of the best sources for natural energy is unprocessed whole grains and carbohydrates (quinoa and yams). Always remember to eat the rainbow of vegetables, fruits and less acidic Foods.
Stage 3 - Recovery Stage
Stronger, more permanent tissue replaces temporary tissue
Meals should include but not be limited to: increase of alkaline nutrients such as spinach, avocados, fish oil, flaxâs seed oil, Salmon, and low acidic fruit, nuts, seeds.
Pro Tip!!!!!!!!!
Dietary Herbs (turmeric, garlic, bromelain, flavonoids etc.) are a great way to manage inflammation, induce recovery from daily stress, increase sleep hygiene!
Success Area 3: Cellular Nutrition (Gut Health) - 7 most important things to improve the Immune system!!!
Eliminate Processed Sugars
Ok you may not be eating cakes or drinking bottle of Fanta, but that doesn’t mean procced sugars are absent from your diet; you’re likely eating sugar throughout the day without even realizing it. Sugar is added to foods that don’t even taste all that sweet, like breads, condiments, and sauces. And it adds up: although the American Heart Association recommends women consume no more than six teaspoons of added sugar per day (or about 100 calories), most of us take in double that. (One note: we’re talking about added sugar, not the naturally occurring sugars found in dairy and fruit). A high-sugar diet boosts your odds of tooth decay, heart disease, and diabetes, not to mention weight gain.
Phyto-chemical
Phyto-chemical is a natural chemical substances obtained from plants that is biologically active. In less scientific terms, they are everything your grandma told you to eat when you were young, like vegetables, fruits, nuts, seeds, grains, beans. Essentially all of these nutrients contain phyto – chemicals/micro-nutrients which are anti-oxidants that are needed for healthy cell performance!
Alkaline Nutrition/Plant based
Alkaline Nutrition/Plant based is nutrition that includes primarily foods of plant origin, basically vegetarian nutrition. I donât mean plants only, just mostly. In less scientific terms, they are everything your grandma told you to eat when you were young, like vegetables, fruits, nuts, seeds, grains, beans. Essentially all of these nutrients contain phyto – chemicals/micro-nutrients which are anti-oxidants that are needed for healthy cell performance!
How much do we need and what kinds? â A sedentary person needs up to 7-13 servings a dayâĤand that just a person that works 30 hours a week with no exersice. A very active individual that exercises moderately will need a range of 13 to 18 servings a day. Even more importantly is the variety of the anti-oxidants consumed daily is the key for vitalityâĤif we add all of the colors in the food spectrum that equals success!!!
Pre-biotics/Probiotics/Digestive Enzymes
Pre-biotics/Probiotics/Digestive Enzymes – Foundation of proper nutrition is extracting nutrients from foods and converting it into energy for the body, itâs not what you eat itâs how you eat it. Remember when food enters your mouth, it doesnât mean your body automatically absorbed vital nutrition. Therefore, the cleaner you eat the less supplementing is needed, until then your body may need help from these three things to insure optimal gut health!!!
Pre-biotics â prebiotic is a specialized plant fiber that beneficially nourishes the good bacteria already in the large bowel or colon. While Probiotics – introduce good bacteria into the gut, prebiotics act as a fertilizer for the good bacteria that’s already there.
Digestive enzymes â on the other hand are produced, in the pancreas and small intestine. Their primary function is break down our food into nutrients so that our bodies can absorb them. The pancreas produces protease, amylase, and lipase. Protease breaks down proteins, amylase breaks down sugars/starches, lipase breaks down fats.
Functional Diagnostic test (Food Allergy test/DNA test/Adrenal gland test)
Functional Diagnostic test is a fundamental way of looking at health, almost like detective work that seeks to identify and correct the underlying causes and conditions that lead to the clients health complaints.
Food Allergy test â this test if a person is truly allergic to certain foods or has an intolerance to certain foods.
DNA test â this test the genes, remember if you know more about our own unique risk factors, we might be more likely to make healthier choices â choices that could improve our genetic expression.
Adrenal test â this tests for adrenal fatigue, first you have the standard hormone tests, which include testing for cortisol and various thyroid hormones, these are the tests that your medical doctor will likely give you. Then you have the tests more frequently used by integrative doctors or naturopaths â these tend to look at the ratios of various hormones and neurotransmitters, in order to get a better idea of how a patient is feeling. Last but not least you have a set of more subjective physical tests, which were mostly developed in the early days of Adrenal Fatigue diagnosis.
Eliminate major pro-Inflammatory and or high acidic foods
Youâre in for a treat, visit unit 2 for a full explanation and tips on eliminate pro-inflammatory foods!
Emotional overeating/Stress eating
If youâve ever made room for dessert even though youâre already full or dove into a pint of ice cream when youâre feeling down, youâve experienced emotional eating. Emotional eating is using food to make yourself feel better eating to fill emotional needs, rather than to fill your stomach. Using food from time to time as a pick me up, a reward, or to celebrate isnât necessarily a bad thing. But when eating is your primary emotional coping mechanismâwhen your first impulse is to open the refrigerator whenever youâre upset, angry, lonely, stressed, exhausted, or boredâyou get stuck in an unhealthy cycle where the real feeling or problem is never addressed.
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