General guidance on where to start when it comes to nutrition. Whether you are Vegan/Vegetarian, Keto, Intermittent-Fasting, or any other diet/lifestyle that you are committed to following, this is great basic knowledge about nutrition to have in your back pocket!
Beverages.
-WATER. WATER. WATER! Stay hydrated. Sometimes people mistake hunger for thirst and end up eating more than they should or would like to. Drink 2 glasses of water upon waking up to jumpstart hydration for your body.
- Stay away from SODA, Juices, and other high sugary beverages.
- Green tea is fantastic to support stimulating metabolism
- Black Coffee is a great energy source. Stay away from added sugars and creamers.
Proteins.
Stick to lean, high-quality protein sources. Protein is great for recovery post-workout. It rebuilds and repairs muscles. Higher intake of protein can also support in faster metabolism. But don’t overdo it. Excess protein intake can cause indigestion and intestinal discomfort.
It is what helps your body create new cells. Helps fight infection make enzymes, hormones, and other body chemicals. Protein does not only build muscle, but your ligaments, bones, tendons, nerves, and many others.
10%-35% of your daily caloric needs
Carbs.
Don’t be afraid of carbs. It is what FUELS your body. It just depends on what kind. Stick to low glycemic index food (Complex). Low-glycemic is slow releasing which means it does not spike your blood sugar levels. Carbs that are high-glycemic or Simple Carbohydrates (Refined sugars, white bread, white rice, white pasta, white potatoes, etc) spike your insulin levels. If your insulin spikes at a fast rate, it can also drop at a fast rate. A sudden drop in blood sugar will promote CRAVINGS. Low-glycemic food will keep your insulin levels steady and support you in making better decisions in your diet. Stick to low-glycemic index food such as Sweet potato, brown rice, quinoa. The less processed, the better.
45%-65% of your daily caloric needs
Fats.
Healthy Fat such as unsaturated fat, polyunsaturated fat, monounsaturated fat promotes healthy brain and nervous system functions. It can support you to help lower LDL or “bad” cholesterol and increase your HDL or “good” cholesterol. As well as reducing inflammation in your body. Unhealthy fat such as saturated fat and trans fat increase the risks of heart diseases. Healthy fat is not made by your body so it is important to consume them. Examples of healthy fat are avocados, nuts like almonds and peanuts, and olive oil.
20%-35% of your daily caloric needs
Important Things to Know.
Fiber.
REALLY important for digestion. Cleans gut bacteria. Reduces constipation. It can improve cholesterol and blood sugar levels.
Sugars.
Sugar causes unwanted weight gain and generally is very unhealthy. All sugars are generally the same. Some alternative sugars can sometimes be more unhealthy than regular sugar. Coconut sugar is great because it is low-glycemic!
Sodium.
Sodium gives you that Bloated/’puffy’ look. So if you want to look lean, lessen the sodium. It should be taken in moderation. Excess sodium can cause bloating, feeling lethargic, and dehydration. The daily limit is about 2100mg of sodium. Keep it lower than that. Stay away from Soy sauce, Coconut Aminos, or Tamari sauce are better alternatives.
Vitamins.
Vitamin A– Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health
Vitamin D- Needed for proper absorption of calcium; stored in bones
Vitamin E- Antioxidant; protects cell walls
Vitamin K– Needed for proper blood clotting
Vitamin C– Supports Immune system
Vitamin B-12- Part of an enzyme needed for making new cells; important to nerve function
Supplements.
Meal replacement shakes– Great for on-the-go quick meals or if you are lessening your calorie intake. Typically packed in vitamins and minerals. It essentially gives you a “complete” nutritious meal. Can also be used to gain weight if you want to consume more calories
Protein Shakes– Great for post-workout recovery. After depleting protein stores and carb stores, protein shakes are a great source to consume fast absorbing protein and carbs.
Creatine- Great for athletes. Supports muscle growth and strength. It helps increase muscle mass and increase strength.
Multivitamins – These are the Micronutrients. It essentially “fills in the gaps” of your daily nutrition. A very important part of your program is to make sure you are always striving for the RDA (Recommended Daily Allowance) of vitamins and minerals that your body needs.
Hormones.
Serotonin – The happy hormone. Improves mood. Exercise and Healthy diet can produce more serotonin in your body.
Dopamine- Pleasure hormone. Our reward center of the brain. It controls our reward-motivated behavior. Sugar is highly addictive. When we have sugar, it makes our brains want more. It makes us feel good and satisfied for a short period of time. Complex carbs support in minimizing uncontrollable cravings. Create a way to use dopamine as your advantage is to reward yourself after every small fitness goal you achieve. (i.e., 5 pounds in 1 week.)
Cortisol – The stress hormone. Caused by lack of sleep, stress from work, stress from relationships, home, the general environment. Feeling of fatigue, loss of appetite, overeating. May also eat away at muscle tissues. Get enough sleep exercise, and eat calorie-dense food to keep cortisol levels low.
Insulin – a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).
Now go and make the right choices to build a healthier YOU!
I am not a doctor or a dietician. The information I provide is based on my personal experience, studies from nutrition books, and my experience as a Certified Personal Trainer. Any recommendations I may make about weight training, nutrition, supplements or lifestyle, or information provided to you in person or on this website should be discussed between you and your doctor because working out involves risks. The information you receive in our emails, programs, services, and products do not take the place of professional medical advice. My goal is to provide science-based wellness information. The information provided on this website/blog/sheet is not intended to replace medical advice or diagnosis from a physician or other medical provider.
