Nutrition for Performance

Facts of Fruits  Fruit requires practically zero energy to be digested. If eaten alone, fruit bypasses the stomach because they are already naturally predigested.  All fruits, excluding bananas, dates, and dried fruit, are in the stomach for a very short duration.  In fact, they pass through the stomach in 20-30 minutes and then give their nutrients to the intestines.

Facts of Being that fruit is not meant to be in the stomach Fruits for long, it must be eaten alone. Never eat fruit with anything or immediately following consumption of any other food types. If for some reason fruit is eaten in combination with other foods, it will be forced to stay in the stomach. This causes the fruits to rot and ferment, wasting all of the nutrients and causing harm. Everything turns to acid. Regardless if the food is an acid (oranges, and pineapples), it will become alkalized once consumed.

Facts of Fruits  It is preferable to eat ripe fruits.  The longer the shelf-life, the less nutritious the fruits become.  One way to preserve most nutrients is to freeze fruit.  For the case of convenience in preserving the fruit, buy frozen fruits, or freeze upon buying.  The same principle goes for juice. It must be fresh and unpasteurized.  Do not chug juice. Juice is fragmented. Let it mix in your mouth with your saliva to assist in initiation of the digestion process.

What Is In The Gut & What Are The Functions Of The Gut?  The gut (gastrointestinal tract) is a hollow tube stretching from the oral cavity through the esophagus, stomach, small intestine, colon, and rectum to the anal sphincter.  The function of the gut is the transport, digestion, elimination of ingested material to supply nutrients, vitamins, minerals, and electrolytes together with the protection of the rest of the body from injurious or allergenic material.

Why Is The Gut Important?  About 100 trillion bacteria reside in the gut and produce metabolites that have health effects  70-80% of the body’s immune cells are concentrated in the gut  Probiotics: Pro: FOR Biotic: LIFE  Probiotics line your digestive tract and support your body’s ability to absorb nutrients and fight infection.  The role of probiotics is to aid in improving the amount of beneficial bacteria within the gut.  The human gut should be 85% good bacteria and 15% bad bacteria.  Poor gut health is linked to autoimmune conditions, inflammatory bowel disease, thyroid dysfunction, nutrient malabsorption and mental issues.

Gut Health: Probiotics: Pro: FOR Biotic: LIFE Probiotics The role of probiotics is to aid in improving the amount of beneficial bacteria within the gut. The human gut should be 85% good bacteria and 15% bad bacteria. Probiotics line your digestive tract and support your body’s ability to absorb nutrients and fight infection. Your body contains about the same number of gut bacteria molecules as it does cells for the rest of the body. 70%-80% of our immune system is located in the digestive tract. Our gut aka “second brain” is responsible for created 95% of serotonin. It has a significant impact on your brain function and mood.



Gut Health: Benefits of Probiotics  Produce vitamin  Increase the B12, butyrate and effectiveness of vitamin K2 antibiotics and increase in  Enhance the natural nutrient content antibodies. of foods and make more minerals  Improve mental more available for illness use.  Boost immunity  Provide a and decrease protective lining inflammation and shield against pathogenic  Improve skin factors health (salmonella, E.coli)  Decrease food allergies  Crowding out bad microbes  Lower blood pressure  Creating enzymes that destroy harmful bacteria

Gut Health: Probiotics  Many health issues, fatigue, joint pain, psoriasis and autism relate to gut function  Gut health decreases inflammation, which is the culprit of most diseases.  Poor gut health is linked to autoimmune conditions, inflammatory bowel disease, thyroid dysfunction, nutrient malabsorption and mental issues (including depression and autism).

Gut Health: Probiotic Rich Foods  Probiotics are found in fermented foods. The process of fermentation entails leaving the food out so the sugars the food naturally contains interacts with bacteria, yeast and microbes to change the chemical structure, creating good bacteria and making it more absorbable. This conversion transforms sugar to carbon dioxide and alcohol to an organic acid.  Foods that are rich in probiotics include: • Kefir • Tempeh • Kombucha • Natto • Sauerkraut • Kimchi • Pickles • Raw Cheese • Miso • Yogurt

Gut Health: Leaky Gut Syndrome  Leaky gut or “intestinal permeability” results when the lining of the small intestines becomes damaged. There is then a disruption in the interconnections between the cells in your intestines causing undigested food particles, toxic waste and bacteria to “leak” through the intestines and flood the blood stream.  These foreign substances create an autoimmune response causing inflammation, migraines, allergic reactions, irritable bowel, eczema, fatigue, rheumatoid arthritis and more.  Because of the leakage of the substances into the gut, your body cannot absorb essential nutrients either, which has even more negative effects on the body.



Gut Health: Leaky Gut Syndrome

Gut Health: Leaky Gut Syndrome

Gut Health: Leaky Gut Syndrome  What causes Leaky Gut Syndrome?  Unsprouted grains  Added sugar  Gluten  GMOs  Refined oils  Synthetic food additives  Conventional dairy products  Pesticides  NSAIDS  Antibiotics

Gut Health: Leaky Gut Syndrome  What to eat to prevent Leaky Gut Syndrome  Vegetables  Fermented foods & drinks  Probiotic supplementation  Fruit  Sprouted seeds  Gluten-free grains  Healthy fats  Fish  Grass-fed, free-range meat & eggs  Bone broth  Nuts  Intermittent fasting

Immune System  The immune system acts via an adaptive or innate response.  The innate is the most rapid, non-specialized response.  The adaptive response has the capability to store information of previous invaders and answer in the incidence of further exposure.  T-cells act as the coordinator of a response following an immune challenge while B- cells are the producers of the antibodies.

Nutrition & Immunity  To achieve optimal bodily function, its imperative to intake adequate nutrients through your diet.  A nutrient dense diet supports immune cells in creating effective and accelerated responses to pathogens and inflammation.  Each cell contains exosomes, which act as “SOS signals\" that bring in your body's immune cells, hormones and nutrients to fix the problem.  Specific nutrients derived from food sources assist in tasks related to immune function.

Zinc  Zinc (commonly found in meat, cheese and seafood) regulates cell division and proliferation, is responsible for over 300 enzymes and greater than 1,000 gene transcription factors.  Aged individuals are significantly more susceptible to zinc deficiency, which increases their likelihood of acquiring viral infections. Data indicates that zinc deficiency is associated with greater disease activity in viral infection.  Zinc possesses antiviral properties and is critical in generating both innate and adaptive antiviral responses. Zinc is an integral component of many viral enzymes, proteases, and polymerases, which is important in regulating cellular and systemic zinc distribution to inhibit viral replication and dissemination.  Zinc supplementation can improve the antiviral response and inhibit viral replication or infection-related symptoms.

Vitamin C  Vitamin C has a variety of beneficial effects on cellular functions for the innate and adaptive immune system.  It prevents and treats respiratory and systemic infections by enhancing various immune cell functions and stimulating neutrophil migration to the site of infection.  Studies have indicated that the intake of vitamin C promotes cellular proliferation and maturation of T-cells, resulting in enhanced antibody generation, and provides resistance to various cell death stimuli.  A meta-analysis concludes that vitamin C supplementation with doses of 200mg - 500mg daily is effective in improving the severity and duration of the common cold.  Plants are a great source of vitamin C that are highly bioavailable.

Vitamin D  Vitamin D has important function other than calcium and bone homeostasis. Studies have documented the link between Vitamin D insufficiency and various human diseases which include autoimmune, infectious, cardiovascular, neurologic, immune deficiency and even cancer.  Vitamin D can control the innate and adaptive immune responses influencing several cell processes such as growth, apoptosis, adhesion, immune function and signaling pathways.  Vitamin D can be acquired exogenously (from food) and endogenously from (sunlight exposure).

Colostrum  Colostrum, which is the first secretion from the mammary glands after birth, is a potent immunological agent and has a rapid response against infections.  Colostrum provides high amounts of nutrient factors that promote the immune system and intestinal maturation of t he calf.  Studies show that the highest concentration of biologically active components in colostrum is collected in cows at the first milking after calving.  Colostrum use dates to the 18th century and was widely used in the fight against bacterial diseases until the development of penicillin.

Bee Products  Bee products include many biochemical components that can be found on almost all functional foods. Proteins, saccharides, fatty acids, prebiotics, probiotics, fiber, phytochemicals, bioactive peptides, mineral matters, vitamins and organic acids.  Phenolic acids, flavonoids and carotenoids that are found in the structure of bee products affect diseases such as cancer, arteriosclerosis, cardiovascular diseases, weakening of the immune system.

Bee Products  Honey  Honey mainly consists of water and sugar that is formed from fructose and glucose. It includes ascorbic acid, pantothenic acid, niacin, vitamins and mineral substances such as manganese, phosphor, potassium and zinc. Honey is a prebiotic which stimulates our immune system and prevents bacterial growth.  Propolis  Bees produce propolis using a combination of beeswax and saliva, where it acts as the defense mechanism for the hive. Being that the function of propolis is to support the sterility and health of the beehive, the protective properties found in propolis can provide significant benefits for human health. Propolis inhibits bacterial activity and growth while having a powerful effect on pathogens.

Bee Products  Bee Pollen  Bee pollen, also called “the life-giving dust,\" is a natural product formed by flower pollen and secretions of bees. Pollen is accepted as a dense nutraceutical substance based on its phenolic compounds and high antioxidant activity. Bee pollen contains all the essential amino acids necessary for human body and contains flavonoids, vitamins, carotenoids and phenolic contents. Bee pollen is celebrated for it’s anti-microbial, anti- mutagenic, anti-oxidant and anti- inflammatory activities.  Royal Jelly  Royal jelly is a milky secretion produced by worker honey-bees to feed the queen bees and larvae. Royal jelly stimulates cell renewal, production and metabolism and due to these effects, it creates liveliness, health, energy and high immunity and vigor in all the tissues of the organism. Its content is rich in natural hormones, vitamins, essential fatty acids, amino acids, sterols, phosphor compounds and acetylcholine.

Elderberry  Elderberry is known to have a powerful effect on the immune system. Elderberry has the highest level of anthocyanins of any fruit and it has been shown that colds and flu symptoms can be relieved by an average of 4 days faster while supplementing.  The most common use of the plant is for the treatment of colds and influenza, and some clinical randomized controlled trials of extracts of the plant tentatively support its use as an anti-viral.

Bone Broth  Bone broth has a profound effect on the innate immune system because of the amino acid profile and high mineral content, including calcium, magnesium and iron that support the immune system.  Bone broth contains several important amino acids:  glutamine (heals gut lining, improving digestion and nutrient absorption)  arginine (role in liver and immune system function)  glutamate (assists in cellular metabolism)  glycine (enhances sleep and glutathione production).  Marrow from bone broth contains alkylglycerols which are critical in the production of white blood cells.  The collagen (converts to gelatin when cooked) and chondroitin in bone broth is helpful with immune function.

Echinacea  Echinacea is derived from a group of herbaceous flower plants of the daisy family with nine species, commonly named purple coneflowers.  It has been used as a supportive treatment for influenza and recurrent infections of the respiratory tract, lower urinary tract and for poor healing of superficial wounds.  It enhances immune stimulant activity through three mechanisms: activation of phagocytosis, stimulation of fibroblasts, and the enhancement of respiratory activity.

Good fats (ex: fish, nuts, avocados, oils, etc.) have anti-inflammatory properties that help the body run smoothly. Fuel With Fat By eating anti-inflammatory foods that fight inflammation and restore health at a cellular level, you can begin to repair the body without any drastic changes. Once you find foods that heal your body, you can remove the inflammation-causing offenders without feeling deprived. The body stores glycogen (carbohydrates) in the liver and the muscle. At 2,000 calories, the body can no longer store the excess carbohydrates. On the contrary, the body can store 40,000 calories of fat! Carbohydrate loading prior to an endurance event is not the best route to take for sustained energy.

Fat Is Fuel  Fat is our primary source of energy up to 85% of our max power demands. Therefore, sugar is not being expended nearly as much as fat is. This explains why a high fat, low carbohydrate diet is so effective.

Food Facts: Misconceptions

Recommended Foods

Hydration Credit: EXOS XPS

Hydration  In adult men, over 70% of their bodies are composed of water alone.  This exemplifies the importance of proper hydration.  Endurance and power output drops drastically with dehydration.  As little as 5% dehydration can diminish energy levels by as much as 25% Functions of water:  Helps regulate body temperature  Transports nutrients  Excretion of waste products  Does not provide energy

Hydration Credit: EXOS XPS

Recovery Credit: EXOS XPS

Recovery Credit: EXOS XPS

Recovery  Make a post workout shake part of the routine. Post workout is the best time to provide high amounts of carbohydrates to the body. This is because the body does not need insulin to take the sugar into the cell. The muscles do it! Crazy!  The muscles have a transporter called GLUT4 transporter. This pathway allows sugar to enter the muscle and fat cells and be stored as glycogen for future usable energy, while completely avoiding the need to provide the cell with insulin.

Recovery  A meal is a fine substitute as long as it has a sufficient amount of carbohydrates and protein within it.  Without protein and carbohydrates, the body has difficulty transporting the protein to the sites which need repair. Think of carbohydrates as the taxi which drives the protein to the damaged muscles.  “The response of muscle protein synthesis following whole‐body resistance exercise is greater following 40 g than 20 g of ingested whey protein.” This has been derived from a study which concluded that protein synthesis was 20% greater with the subjects who ingested more protein following resistance training. Credit: Grain Brain

Protein Synthesis To the right, there is a chart which shows the degree of protein synthesis based on the intake of certain types of shakes. It is clear that when one mixes protein and carbohydrates, they yield the highest return of protein synthesis.

Sample Smoothie (1/2)

Sample Smoothie (2/2)

Weight & Body Composition Weight Gain  If all the extra calories consumed are used for muscle growth during resistance training, then about 2,500 extra kilocalories are required for each 1-pound (0.45 kg) increase in lean tissue. Weight Loss  If all the expended or dietary-restricted kilocalories apply to body fat loss, then a deficit of 3,500 kcal will result in a 1- pound (0.45 kg) fat loss.  The maximal rate of fat loss appears to be approximately 1% of body mass per week.  This is an average of 1.1 to 2.2 pounds (0.5-1.0 kg) per week and represents a daily caloric deficit of approximately 500 to 1,000 kcal.

Weight & Body Gains in body mass and strength occur when Composition the athlete consumes adequate calories and dietary protein and engages in a progressive resistance training program. The most important goal for weight loss is to achieve a negative calorie balance. Therefore, the types of foods the individual consumes are less important than the portions of those foods. The focus is on calories. Eating “clean” automatically creates a caloric deficit in comparison to most diets. You will likely be restricting calories, and still be increasing micronutrients.

How to Shed Unnecessary Fat: 15 Scientifically Supported Methods

1. Inflammation  Most powerful source of inflammation: rancid/oxidized oils. (vegetable, canola, and heating past the smoking point)  Through the elimination of inflammatory foods you can kill existing fat cells and turn them into active tissues such as brown fat or stem cells and making the body more resistant to weight gain.

1. Inflammation • Inflammation promotes insulin resistance which causes your body to decrease the metabolism of stored fat and increase the amount of fat storage. • Brown and beige adipocytes house mitochondria with the distinct capacity to rapidly oxidize fatty acids at extraordinary rates. • Their highly active cellular metabolism is the result of unique protein machinery that allows thermogenic adipocytes to engage in futile cycling of metabolites that would typically be stored.

2. Glycemic Variability This means having too big of fluctuations in your blood sugar levels. This happens by eating too much carbohydrates within a meal or mixing too many other macronutrients in a meal. A few ways to decrease the sensitivity to changes in blood sugar are strength training, pre-breakfast fasted cardio, post-meal cardio, adding plants herbs, spices and fiber to your diet. Carbohydrates require insulin to enter the cell. Consuming a meal high in both carbohydrates and fat prevents fat from being used and is therefore stored.

3. Cortisol & Stress  When you are stressed, your body releases hormones such as cortisol that turn on survival functions such as high blood pressure and rapid decision making.  Simultaneously, cortisol inhibits functions for the immune system digestion and protein synthesis.  Cortisol also acts by suppressing insulin secretion therefore decreasing glucose uptake into your cells and muscle tissue.