Introducing
Your new presentation assistant.
Refine, enhance, and tailor your content, source relevant images, and edit visuals quicker than ever before.
Trending searches
Nutritional Guide
What is a Calorie?
A Calorie is a unit of energy. The human body needs energy to work. Humans acquire energy through food consumption. The amount of calories in a food can be found on nutritiondata.com, or where possible, on the food's packaging.
What is a Macronutrient (Macro)?
The energy (Calorie) content of all foods come from the macronutrients in the food. The macronutrients you need to know about are protein, fats, carbohydrates and alcohol. Macronutrients are the fuel that gives your body energy.
-One gram of protein provides 4 Calories.
-One gram of carbohydrates provides 4 Calories.
-One gram of fats provides 9 Calories.
-One gram of alcohol provides 7 Calories.
The macronutrient content of a food can be found on nutritiondata.com, or where possible, on the food's packaging.
What is a Micronutrient?
Micronutrients are required by your body to operate properly, or in a healthy manner. Micronutrients include things like vitamins and minerals. Micronutrients are like the "oil", "brake fluid", etc. that keep your body running smoothly. The micronutrient content of foods can be found on nutritiondata.com. "Whole" foods generally contain more micronutrients than "processed" foods.
Weight management depends on the energy balance equation; the amount of energy you put into your body (food calories) versus the amount of energy you expend (activity).
As athletes, you need more energy than normal people. An easy way to estimate your calorie intake is multiply your weight by 17.
ex. 190lbs x 17 = 3,230 cals/day
To gain weight, 190lbs man would need to consume more than 3,230 calories per day. To lose, he would need to consume less than 3,230 calories per day.
PROTEIN
-Protein is important for muscle gain and recovery, among other things.
-Aim for .6-1 gram per lb of body weight (ex 190lbs athlete should have between 114-190 grams of protein per day).
FATS
-Fats are NOT BAD, in fact, fats are important for satiety, hair/skin health, hormonal health, etc. Do not neglect dietary fats. Fats are TASTY!
-Aim for 0.5-1 grams per lb of body weight. Aim for the lower target if you are trying to lose weight, and the higher if you are trying to gain (same 190lbs athlete should have 95-190 grams of fat per day)
CARBS
-Carbohydrates are generally used by your body just for the energy content. But they're tasty and commonly found.
-You do not need to make a solid target for carbs, fill the rest of your diet with Complex Carbs.
ALCOHOL
-Alcohols are not necessary for your body.
-Less is better but some is fine.
Your primary goals are:
-Reach your protein and fat goals (excess is OK as long as you do not break any other goals)
-Eat a variety of "good" foods including fruits, vegetables, nuts, meats, fish, whole grains.
-Drink plenty of water!!!!!!
-Eat 5-6 meals a day. Keep the body constantly fueled.
-Take a multivitamin. Micronutrients are generally absorbed much better by the body when they have come from a whole food source.
After fulfilling these goals for the day, you can consume ANYTHING* you want in order to reach your calorie goal. Aim to hit your calorie goal as accurately as possible.
*Use common sense.
Secondary goals (which should be achieved with a good diet) include:
-Enough fiber to keep you "regular" (Lettuce/Broccoli)
-Avoid trans fats.
-Avoid excessive amounts of salty foods.
By reaching these primary goals, you should get a good range of micronutrients to keep you healthy.
-There is no scientifically PROVEN supplements (creatine, etc).
-Whey Protein is good to help reach protein goals but should not be your main source.
-Whey is also good because of natural occurring BCAA (Branched Chain Amino Acids)
-Food should be your main source of calories/ macronutrients
-Water is the most important and essential nutrient. Obtained by drinking and eating food.
-In survival state, hydration more important to survival than nutrition.
-Best things to drink other than Water: Green and Black Tea's (from the teabag, not sweetened).
-You should only drink sports drinks like Gatorade and Powerade immediately following a work out, to recharge electrolyte storage. Outside of that, you're only getting unneeded sugar and calories (soft drinks included).
VEGETABLE PROTEINS - Vegetable proteins are often "incomplete" so it is wise to vary them or add dairy/meat
- Raw Nuts & Seeds: (These are also high in healthy fats and contain carbohydrate)
- Grain Protein: (Many grains eg: wheats, rices, etc contain significant amounts of proteins)
- Bean/Vegetable Protein: (Soyabeans are the main protein source here, although other beans and vegetables contain protein)
PROTEIN SUPPLEMENTS These are available in powders/bars/drinks/etc.
- Whey Protein: (A fast digesting milk protein. Available in various forms/fractions)
- Casein Protein: (A slow digesting milk protein.)
- Soy Protein: (Derived from soyabeans.)
- Egg Protein: (Primarily the protein albumin, this is a slow digesting protein)
- Vegetable Proteins: (Can be found in the form of Wheat, Pea, Spirulina Protein, etc)
- Amino Acids: (These are the building blocks of proteins. They are present in protein containing foods or available as free form powders or capsules. The essential amino acids * are amino acids that cannot be synthesized by the body from other available resources, and therefore must be supplied as part of the diet. "Complete" proteins contain all of these, whilst "incomplete" proteins do not. The amino acids are:
Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Histidine, Isoleucine*, Leucine*, Lysine, Methionine*, Phenylalanine*, Proline, Serine, Threonine*, Tryptophan*, Tyrosine, Valine*
Protein is one of the basic components of food and makes all life possible. Amino acids are the building blocks of proteins. All of the antibodies and enzymes, and many of the hormones in the body are proteins. They provide for the transport of nutrients, oxygen and waste throughout the body. They provide the structure and contracting capability of muscles. They also provide collagen to connective tissues of the body and to the tissues of the skin, hair and nails. Proteins contain 4 calories per gram.
MEATS - Meat cuts should be lean, trimmed & skinless.
- Poultry: Chicken, Turkey, Goose, Game Birds, etc. (Be sure to remove skin. If buying ground meat ensure it is lean.)
- Red Meat: Any quality lean meat from Cows, Elk, Buffalo, Kangaroo, Game. (If buying ground meat ensure it is lean.)
- Other Meats: Pork, Lamb, Lean Ham, etc. (Ensure you buy the leaner cuts as these meats can be quite fatty.)
- Fish: Fresh Cod, Snapper, Salmon, Swordfish, Canned Fish. (Most fish are lean but the fattier fish are high in healthy fats)
- Shellfish: Includes: Mussels, Oysters, Scallops, Prawns, Lobsters, etc.
DAIRY - Choose mostly low fat dairy products
- Milk, Powdered Milk (Choose mostly skim milk. Can be Cow/goat/sheep, etc)
- Low Fat Cottage Cheese & Natural Yoghurt. (These foods include the benefits of bacterial cultures to improve gut health)
- Cheeses & Other Dairy Products. (Cheeses are very high in fat, choose softer cheeses where possible)
- Eggs, Powdered Egg (Egg whites are pure protein, egg yolks contain fat and protein)
Fats / Oils: All oils ideally should be cold pressed, extra virgin and of high quality.
Fatty acids are individual isomers of what we more commonly call "fats". There are potentially hundreds of different fatty acids, but just a few dozen that are commonly found in the foods we eat. Nutritionists commonly classify dietary fat as either saturated, monounsaturated, or polyunsaturated, based on the number of double bonds that exist in the fat's molecular structure. For each of these three classes, there exists a large number of different chemical variations or "isomers". These include the EFA's or Essential Fatty Acids. Fats are required to produce and build new cells. They are a source of energy and are critical in the transmission of nerve impulses and brain function and development. They are also involved in the synthesis of other essential molecules such as hormones. Fats contain 9 calories per gram.
VEGETABLE FAT SOURCES - These are mostly high in mono and polyunsaturated fats and contain EFA's
- Flaxseed, Hempseed, Evening Primrose, Almond, Canola, Olive and Most Other Plant Oils.
- Whole Raw Nuts & Seeds (Some whole seeds need to be cracked or ground to be digested)
- MCT Oils (These are medium chain saturated fats derived from coconut oil, available as a supplement)
ANIMAL FAT SOURCES - These can be high in mono and polyunsaturated and saturated fats and contain EFA's
- Salmon, Cod, Halibut, Shellfish & Other Fatty Fish/Fish Oils (Fish are high in unsaturated fats and EFA's)
- Dairy Products (Can vary in fat content wildly and can contain high levels of saturated fat)
- Lean Meat & Poultry (Even when trimmed and skinless, these provide fat. Can be high in saturated fat)
- Eggs (Only the yolk contains the mainly saturated fat)
You should get between 7-8 hours of sleep a night!
Sleep is the time that your body makes the most gains and gets the most restorative rest.
NAPS ARE NOT GOOD ENOUGH! They may make you feel better but you will not be getting the REMS sleep that your body needs for substantial physical gains.
Carbohydrates: Complex carbs also contain fiber.
Carbohydrates are the chief source of energy for all bodily functions and muscular exertion. They are necessary for the digestion and assimilation of other foods. They help regulate protein and fat metabolism, and fats require carbohydrates to be broken down in the liver. They also provide some of the structural components necessary for the growth and repair of tissues. All carbohydrates contain 4 calories per gram.
SIMPLE CARBOHYDRATES - These are the small molecule carbohydrates or sugars
- Sugar Cane & Sugar Beets (The main commercial sources of sugar)
- Fresh Fruit & Berries (These contain mainly fructose, a low GI sugar)
- Honey (Honey contains a mix of glucose and fructose)
- Milk (Milk and milk products contain the sugar lactose)
- Prepared Sugars (Glucose/Fructose/Lactose/Maltose, etc. Found in drinks or free form)
COMPLEX CARBOHYDRATES - These are long chains of simple carbohydrates, that breakdown to release sugars
- Potatoes, Sweet Potatoes, Pumpkin & Squash
- Yams, Parsnips & Other Root Vegetables
- Corn, Oats Wheat & Other Grains.
- Wholegrain Flours, Breads & Pastas.
- Brans, Weet Bix & Shredded Wheat Cereals.
- Ancient Grains (Amaranth, Millet, Teth, etc).
- Basmati, Brown & Wild Rice.
- Raw Nuts, Seeds, Beans, Lentils, Couscous & Other Pulses, etc.
- Vegetables such as Carrots and Peas.
For Athletes...
- 5% decrease in strength due to inflammation of muscle tissue.
- Reduction of endurance
- Increase in Post Exercise Soreness
- Longer recovery time between training sessions.
-Great incidence of injury
In addition, alcohol damages every organ in the body and contributes to every major health problem from heart disease to digestive trouble, liver malfunction, malnutrition, and cancer. Alcohol is #1 cause of 70% of drownings, 70% of choking, 65% of assaults, and 50% of fatal falls.
-Take multivitamin.
-Drink WATER!!!!
-SLEEP!!!!!
-Eat clean and fill your macro's.
-Educate yourself on the calorie and nutritional content of the food your eating.
-What you put in you'll get out... MAKE GOOD DECISIONS!!!!!!!
Other Tips:
-Eat when you wake up and continuously throughout the day. This will keep your metabolism running and make your body more efficient when expending energy.
-Eat more chicken: chicken and eggs are a super food, packed with lean protein and essential omega-3 fats.
-Eat more whole grains and oats: These are complex carbs that take longer to digest, will make you feel full longer.
-Stay away from white bread and sugary cereals (bleach and simple sugars will cause unwanted insulin spikes).
-Use condiments sparingly, mayo/ketchup/ranch/etc all pack loads of unwanted calories and too much sugar.