Diet and Supplements

Diet

 

The British Journal of Sports Medicine says, "Food is composed of six basic substance: carbohydrates, proteins, fats, vitamins, minerals and water. Each one of these has specific function in providing nourishment for the body. For the sportsman, it is of critical importance to recognise what each does to his body under the physical, mental and emotional strains of competition." (Emphasis is ours) Source

 

The internet and book stores are filled with books and articles suggesting everything from Vegan to the Mediterranean to the Paleo diet (and this article). Most "experts" agree on several things:

 

  • Food and proper hydration are critical to athletic performance.

  • Eating nutrient dense foods, preferably organic, provides you with the best sources of macro and micro nutrients. That means as little processed food as possible! Buying foods from local farmers who use organic farming practices (eventhough they may not say organic - it is expensive to have that label). Eating from a small box is likely to put you in a bigger box sooner than later (think about it!). Look at EWG's Dirty Dozen and Clean 15.

  • Vegetables (and we don't mean ketchup and french fries) are good! Wash them thoroughly and eat them!

  • Fruits are good! Eat them in moderation.

  •  additives, preservatives, dyes, MSG, and artificial sweeteners.Chemicals are bad. That means anything you cannot pronounce that is on a label like

  • It is up to the athlete to experiment and have a full understanding of which foods and liquids work (i.e. help performance) and which do not.

  • Trying a new food or drink or supplement on game day is always a bad idea!

  • Avoid GMO (Genetically Modified Organisms) foods. See this list!

 

Of course, we have our take on proper nutrition and supplementation. We agree with the above-mentioned points and add:

  • Carbohydrates: Most athletes will not be able to get enough "carbs" from fruit and veggies alone. The best sources are sweet potatoes, squash, brown rice, quinoa and other non-wheat based grains and beans. Please learn how to soak your grains and beans if you choose to eat them. Eat only what you really need to continue to train. In other words, eat as much as you need to feel energized and no more. Like we said, you must experiment.

  • Protein: This is a loaded topic! Once again, you need enough to recover and rebuild the muscle you have torn down. Excess is not better. There are many formulas used to determine protein needs, but we will go simple .... one gram of protein per pound of lean body mass (not total weight) as a general guide. low mercury (low toxin) such as sardines, herring and anchovies. Unfortunately, tuna, swordfish and Chilean sea bass can be high toxin fish.What type of protein? Well, there are plenty of plant based protein only advocates out there, but our take is that grass fed (organic) meats (sustainably raised) are good as well. Here's some recent evidence. Fish is great, but should be 

  • Fats: No trans fats! And saturated fat is not bad! It is good when it comes from an organic source!

    Best cooking oils:

    No soybean and canola oil.

    Low heat: Sunflower, grassfed butter, Pumpkin

    Medium heat: Olive, Hazelnut, Sesame, Macadamia

    High heat: Coconut, Palm, Ghee, Avocado; medium heat

  •       Good fats: grassfed meats, organic butter, raw nuts, pastured eggs (eat the yolk!)

  •       Dairy: you must experiment. Remove dairy for at least a week or two and see how you feel. Then add back what you miss eating. Grass fed butter, raw and fermented cheese, raw milk (unpasteurized), organic, full fat goat's yogurt, organic Greek yogurt, and kefir are great choices. Introduce one at a time for several days each and see how you feel. Regular grocery bought milks and cheeses (any type) are very poor choices.

  4. Micronutrients: Another minefield! Our bottom line is that even if you eat all organic, the soils in which these foods are grown are most probably nutrient deficient or insufficient. Most vegans and vegetarians are micronutrient deficient in B12, Iron, Omega 3s, Iodine, Vitamin D, Calcium, Zinc - click here to learn how to prevent these deficiencies if you are vegan or vegetarian. 

  5. Salt: The conventional wisdom that salt is bad has been challenged and refuted by recent studies. The current research supports an intake between 3000 and 7000 milligrams of sodium (1.5 to 3.5 teaspoons of salt) per day. Regular table salt is heavily processed, full of additivess and devoid of minerals. Look for sea salt and check the label.

Supplements

 

Read the labels of all supplements. The ingredient list is critical. Look at all the “Other Ingredients.” Are there binders, fillers, emulsifiers, artificial sugars?

 

Below is my starter list of recommended supplements. The Functional Blood Chemistry Analysis will help tailor these recommendations for the individual. Below are what I personally use.

 

  • Omega 3s (Fish Oil): IsaOmega - 2 gel caps per day (split dose: 1 morning, 1 evening)

    • 600 mg EPA and 480 mg DHA per 2 gel caps

      • NOTE: Fish oil labels are typically labeled with the total number of Omega 3s on the front of the label. This number is EPA + DHA + "other." Look on the back label and add the EPA + DHA. This number should be approximately 1000 mg per dose (usually two gel caps). How much you take is dependent on your specific needs which can be determined by your blood work.

 

  • Magnesium: Ancient Minerals Magnesium - 8 sprays per thigh, twice per day

    Oral magnesium is not as well absorbed as the spray magnesium.

 

 

 

Additional Supplements:

  • Vitamin B12 (sublingual, methylcobalamin): 1000 mcg/day

    • The cyanocobalamin form may not be as well absorbed in certain people. There are blood tests for both amount of B12 in your blood as well as whether or not will have trouble absorbing cyanocobalamin.

  • Folate (5-methyltetrahydrofolic-acid): 400 - 800 mcg/day

    • Folic acid is no longer recommended. The methylated form called folate is better absorbed.

  • Turmeric: 1000 - 2000 mg/day

    • ​Turmeric is a phenomenal natural anti-inflammatory with no known downside risk.

 

Sports/Fitness Performance Supplements

  • Protein: IsaPro

    • I have used protein supplements for over 30 years and this is the one that works best for me. In this video, Michael Colgan, PhD explains the importance of high quality protein to health and performance.

  • Pre Workout: e shot

    • I have never used a pre (during) workout "energy" drink before due to the massive amount of synthetic caffeine in most of them. e shot has 85 mg caffeine ALL from Yerba Mate and Green Tea, no synthetic caffeine. In addition, the potential "negative" effects of caffeine are mitigated by the adaptogens in e shot. I feel great when I use e shot. No jittery feeling, no increased heart rate.

  • Pre Workout: AMPED Power

  • Hydration: Replenish

    • I have found this suprisingly effective!

 

Coffee

  • Organic Isagenix Coffee

    • This is the only coffee I have been able to find that is independently certified as organic, mold-free, and heavy metal free. If you have any health issues and want to drink coffee, this is the coffee I would drink!

 

 

 

 

Next: Environmental Toxins

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