1. Pre and Post Workout Nutrition

3. If God made it, eat it. If man made it, avoid it.

4. A good rule to follow is 80-90% natural

5. Ideally 100% of our diet would be natural foods:

6. Grass fed meats, free range chicken, wild caught fish, game animals

7. Fruits

8. Veggies

10. Disease is just a name for a state of 'lack' in the body. A lack of health is the only way a disease can manifest, treating the disease only deals with the result of the problem, not the problem itself.

11. 54% of our society is on 2 or more prescription drugs and 90%+ take over the counter medications

12. The average American takes 11 prescriptions per year.

14. Nourishment First It’s the nourishment aspect of your meal that contains the vitamins and minerals needed for the thousands of metabolic reactions occurring in the body. But, you also need the “energy” portion of this equation so that your cells have the fuel to drive these metabolic reactions.

16. This can be a combo of 1 fruit and 1 vegetable or 2 vegetables.

17. You can choose more vegetables for the meal if you like but your biggest meals need to include at least 2 servings from the fruit/vegetable category.

18. Try to mix it up! Don’t eat the same fruits and vegetables all the time.

20. Protein, fat, b-vitamins

21. Raw veggies

22. Fiber, complex carbs, vits and mins, antioxidants

23. Slices of whole grain bread

24. use fresh, quality olive oil (add salt, pepper, garlic or garlic powder and other spices for a great bread dip!

25. Fibers, b-vits, minerals, good fats

26. Fruit

27. Fiber, vits and mins, antioxidants

29. However, individual foods are typically known for the largest % of energy or nourishment that it provides.

30. For example, when we say “nuts are a great source of quality fats”, we are communicating that they contain a large % of fat per volume.

31. However, nuts are a good source of protein as well.

33. Pre-Game/ Event meal Eat a little bit of fruit, such as an apple, plum, pear, citrus fruit (not juice) or berries. They're great right before a game or workout, as they give you a small glucose spike without the massive plummet

35. After a short period of time, particularly at slower paces, your body is burning fats.

37. Recovery, cont Re-hydrate: depending on duration of event and sweat expenditure consider electrolyte replacement: water, glucose, sodium, fruit (remember the homemade sports drink?). Check out the Hammer Nutrition line. You need to be properly hydrated to build muscle. Protein- Once our carb stores have been depleted by exercise, our body breaks down protein in muscles for energy. A quality protein like lean meats: chicken, turkey, egg, whey products (especially if you are considering protein drinks)

38. Recovery Reduce the acidity level of body fluids During exercise body fluids shift toward an acidic state. As we age, our blood and body fluids become increasingly acidic To decrease acidity in our body, the body will rob nutrients (calcium, magnesium, nitrogen) from bones, joints, muscles and hormones (common cause of osteoporosis, arthritis, hormonal imbalances and more) Eating plenty of fruits and veggies (preferably raw) are natural acid reducers

41. 25-35% of the meal needs to be of a protein source.

42. Plant based sources: beans, seeds, nut, sprouts, and quinoa

43. Animal based sources: fish, eggs, chicken, turkey and possibly small amounts of red meat if OK’d by your nutritionist.

46. You need more protein for active endurance sports and strength sports!!!!

47. CURRENT RDA 0.4 gm/lbof body wt

48. RECREATION ATH 0.5-0.75

49. COMPETITIVE ATH 0.6-0.9

50. GROWING TEENAGE ATH 0.8-0.9

51. ADULT BUILDING MUSCLE 0.7-0.9

53. Consuming more protein than is needed can ↑ risk for dehydration.

56. 6 oz of chicken = 22gm

57. 2 oz almonds = 12gm

58. ½ cup Hummus = 10gm

59. 6 oz sirloin = 45gm

60. Egg Protein drink = 26 gm

62. Depending on your activity level and diabetic status, we recommend 40-60%.

63. Carbohydrates come from many food sources but when thinking in terms of a side dish of carbohydrates, we are implying mashed potatoes, sweet potato, pasta, brown rice, whole grain bread, or couscous.

65. Or you are consuming too many high glycemic foods before workout

66. Needless to say, skipping breakfast is a big “no, no”.

67. Most desirable carbohydrates sources: whole grain breads, whole grain pastas (including egg noodles), and brown rice, whole vegetables, whole fruits

68. Least desirable carbohydrates: anything made with white sugar and/or white flour, fruit juice, high fructose corn syrup, chips, french fries, pop

69. Just gotta have pizza every once in awhile? Try ordering a simple cheese pizza or veggie pizza.

71. there should always be some source of fat in your meal.

72. Fat contains many nutrients such as A, D, E, and K and is required to absorb certain nutrients like CoQ10.

73. Your meal should contain anywhere from 15-25% fat.

74. If your meal contains animal proteins, then there will be some fat consumed from the meat.

76. Most desirable fat sources: nuts, seeds, avocados, coconut oil, fish, nut butters (peanut butter, almond butter, etc)

77. Least desirable fat sources: anything with trans fat (AKA: hydrogenated fat), interesterified fat or Olestra. Bacon, sausage, etc.

78. These will put undesirable body weight on faster than anything.

80. Food with Good Fats Fish Avocados / Guacomole Dip Nuts: Cashews, Almonds, Pecans, Walnuts, Brazil Nuts (raw and unsalted are preferred) Don’t forget about nut butters: Cashew, Almond, and Peanut. Oils: Grape Seed, Olive Oil, Coconut Oil Reduce vegetables oils like canola oil, cottonseed oil They promote heart disease, inflammation and also increase the production of bad cholesterols. Too many Omega 6’s…not enough Omega 3’s

82. Interfere with metabolic absorption efficiencies and tend to congregate (collect) at adipose (fat) tissue sites.

83. ↑ C-Reactive Protein and muscle breakdown

84. They are difficult to excrete from the body and are a low quality energy source.

85. It takes 1 month to break down half of the normal fats consumed.

88. Stretch!

89. Pre- and Post- activity (Warm-ups and Cool-Downs are ESSENTIAL!!!)

90. Supplement

91. Protein

92. Carb/Protein recovery meal/drink within 45 min of event

93. Adequate total protein

94. Eat whole foods

95. Nourishment

96. Avoid sugar and junk foods

97. Chiropractic

99. Eliminate low, nutrient dense foods containing refined or processed ingredients, artificial preservatives, colors and sweeteners.

100. Eat foods in their most natural state.

101. Increase consumption of raw, whole fruits and vegetables.

102. Make sure 25% of your meal is from a protein source.

103. Do not cut your fat consumption below 20%.

105. Follow a grazing pattern menu plan.

106. Stay hydrated.

107. If you struggle with undesirable weight gain, eliminate sports drinks, soda and juice. Drink only water.

108. Supplement your diet

109. Get your status assessed to determine need.

111. Interferes w/ the absorption of Vitamin D

112. Where is caffeine?

114. Iron levels have dropped 37%

115. Vitamin A levels dropped 21%

116. Vitamin C levels dropped 30%British nutrient data from 1930 and 1980 Average calcium content declined 19% Iron, 22% Potassium 14% in the 20 vegetables compared

117. B-Complex The body uses certain b-vitamins to make CoQ10. naturally occurring substance required by all the cells of the body with particularly high concentrations in the heart and liver.

118. What about Creatine? Creatine is an amino acid of which 50% (in our bodies) is made from other amino acids in the liver, kidney and pancreas, while the other 50% is ingested through the foods we eat. Wild game is considered to be the richest source of creatine, but lean red meat and fish (particularly herring, salmon, and tuna) are also good sources.

120. The weight gain is thought to be due primarily to water retention.

121. Creatine should not be used by anyone who already has problems with kidney function, high blood pressure, or liver disease.

122. Taking creatine supplements may prevent the body from making its own natural stores.

124. Liver enzymes (SGOT/AST, SGPT/ALT)

125. Inflammatory markers

126. CRP: c-reactive protein

127. ESR: erythrocyte sed rate

128. CK (creatine kinase) values indicate muscle tissue breakdown.

129. These values will be elevated with regular exercise routines but not nearly to the degree as seen with Creatine use.

130. Can the body become stronger without added Creatine?

131. Without a doubt, many top level athletes reach their pinnacle by optimizing their nutritional foundation from a broad and thorough standpoint.

133. Because one-per-day formulas typically do not contain even the minimum recommended amounts of some of the nutrients listed here, multiples requiring several capsules or tablets per day are preferable.

134. Simple biochemistry explains you can only absorb a limited amount of certain vitamins and minerals at one sitting.

137. Vitamin E minimum 200-400IU/day

138. d-alpha tocopherol (not dl-alpha tocopherol)

139. OR mixed tocopherols and tocotrienols

140. Exercise causes tissue injury which leads to free radical formation.

141. Poor recovery from this tissue injury results in more traumatic sports injuries.

143. Between 60-65% of Mg in the human body is found in bone.

144. Mg that does not exist as part of bone, is mainly found within muscle

145. This mineral is involved in over 300 enzymatic reactions

146. ↑ loss of Mg from the body is seen during and after exercise.

147. Basically , the more anaerobic the exercise the ↑ the movement of Mg from the plasma into the erythrocytes.

149. Journal of Clinical Endocrinology & Metabolism, February 2009