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3 D’s Of Nutrition Hari Ghuman, RHN Goal: Improve Recovery Improve Performance Increase Muscle Mass Decrease Body Fat Decrease Inflammation Improve Longevity 6 Commandments of Optimal Health Eat Right Move Right Poop Right Sleep Right Love Right Drink Right What is Food? Food is about Nourishment Fuel Nutrients Pathways 3D Nutrition: Nutrients Definition of Nutrients: “a substance that provides nourishment essential for growth and the maintenance of life”. - Eat foods that high amounts of natural nutrients - Processed has the least amount of nutrients “Let food be thy medicine” Nutrients = Medicine = Better Healing 3D Nutrition: Pathway Nutrigenomics : • The study of how diet interacts with individual genetic make up and expression, specifically the effects on a person's health. • Every time ANY substance enters your body it MUST have a reaction in the body • Our 3 organs that require the most energy and nutrients are: BRAIN, KIDNEYS, LIVER 3D Nutrition: Fuel • Are you eating enough nourishing food? • Counting calories is not necessary • Diets are not necessary Essential Nutrients Protein • Essential Amino Acids • Eaten at Every Meal • Improves Detox, Immune, Muscle Mass, Recovery, Mood & Blood Sugar • Goal: 1 serving of protein for every 50/lbs Carbohydrates 4 types: • Vegetables – think green • Starch • Fruit • Processed Food Carbohydrates are dependent on your body fat and ability to utilize the carbohydrates Vegetables • Creates an alkaline system • Increases satiety • Increases nutrient density • Increases water intake Servings: 1 cup for every 50 lbs Water • Dehydration of less than 2% can effect performance by 10% • Dehydration increases: – Joint pain, headaches, constipation, injury – Water Intake: – BW/2 = ounces • Example: 250lbs = 125 ounces = 3.9L • Airplane: loss of 1L every hour Nutrient Timing Biosignature Body Fat Breakfast • Breaking the fast • Sets up blood sugar for the day • Must have high amounts of protein and fats • Red Meat is best = Yang Meat Post Workout Post Workout Meal #1 (PW#1) • 1 second after training • Shakes work best • Fast digesting Post Workout Meal #2 (PW#2) • 30-60 minutes after your PW#1 • Must Contain: Meat, Starch and Vegetables Thank You If you have any questions please email me at: [email protected]