Spreading your meals out evenly through the day allows for better digestion meaning a much higher absorption rate of nutrients, lending credence to the term “Feed to fuel your workouts” & “eat to recover.”
Some of the core nutrition principles are the little sayings your grandmother always told you as a kid.
The test group of 90 inmates who meditated 20min daily for 3 months, showed significantly lower levels of depression, anxiety and insomnia compared to the control group of 91 inmates who did not meditate.
How to fuel your workout🥙💪🏼
Step1) How long do I plan to workout?🧘🏼♂️
1) Less than 60minute workout;
-Low intensity workout;🚶🏼♂️
*starts in <1hour= fruit. 🍊
*Starts in >1hr= Carbs/protein.🥪
Let’s Clear up some popular nutrition myths..
Athletes require supplements?
FALSE; supplements are only required to supplement nutrition intake when the diet does not meet daily recommendations.
80-90% of serotonin is manufactured in the gut & around 70% of our immune system is located in the GI tract. So iron deficiency, GI distress, & immune activation could be an underlying cause of depression”. Eat your red meat, people.
Did you know, 1 in 6 Americans have diagnosed depression & there are more prescriptions written for SSRIs in the US than people to take them.
Take away msg➖
Meats are the single most nutritionally dense source of protein/ followed by some seeds, nuts and algae.
Salmon, egg yolk, chicken thigh, Avocado, coconut, seeds/nuts
Fruit & Vegetables.
berries, fruits, veg & herbs
xenobiotics are any foreign molecule not synthesised by the natural organism.
In chemistry any nutrient not made by our body is considered a drug (Xenobiotics) and may cause immunological responses. •
Piperine (a molecule found in black pepper) inhibits glucuronids, The enzymes produced in the liver responsible for breaking down xenobiotics (foreign nutrients/drugs).
Spirulina is known as one of the most nutrient dense superfoods available today.
Spirulina is a Blue/Green Algae dense in vitamins, minerals and other phytonutrients, currently best sourced from Hawaii.
Spirulina is also a probiotic source that is great to aid digestion and increasing other strains of good bacteria in the GIT.
Caffeine, Alcohol & Nicotine are the most widely used, legal psychotropic drugs around the world with processed sugars one of the most common food ingredients.
They feel good at the time right but what goes up must come down.
Xenoestrogens & the 3P’s⚠️ Plastics, Pesticides & Parabens⚠️ .
Xenoestrogens are chemical compounds found in nature that imitate the hormone oestrogen. .
The 3 major sources of xenoestrogens are Plastics, Pesticides & Parabens