Nutrition: Keeping it Real
Keeping it real in the kitchen is the most important thing with nutrition. If your great-great grandparents did not eat it, you probably shouldn’t either. If you cannot pronounce the name on the ingredient list, avoid it.
Protein should be the core of every meal. Protein can come from multiple sources with chicken and eggs being top tier. Second tier would be fish, pork and lean beef. Third tier would be beans and lentils. These third tier proteins do have amino acids and proteins, however the profile is not complete. For vegetarians and vegans, we would highly recommend a soy free protein supplement. Aim to consume 2-2.5 grams protein per kilogram of bodyweight per day. There is no harm in over consuming protein in a day. Protein should be around 20-25g per meal. The body simply cannot digest more than this amount. A good serving size tool is the palm of your hand.
Carbs are the next most important thing. When preforming high intensity exercise (Think shorter than two hours) the body primarily consumes glycogen. This glycogen can come from carbohydrate breakdown or muscle breakdown. Obviously, we prefer carbohydrate breakdown. Good sources of carbs include brown rice and sweet potatoes. A serving is about the size of one cupped hand.
Fats are important in the diet for curbing appetite. A good fat should be included in every meal, good fats are rich in omega 3’s and are liquid at room temperature such as avocados, almonds, and olive oil. A good serving is about a thumb size.
Avoid soy at all cost. Soy can wreak havoc with the small intestine, digestive system and spike estrogen levels. Avoid anything with soy in it such as tofu, soybeans, soy milk, and anything else with the word “soy.”