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PROPER NUTRITION

Feeling Stuck in Your Fitness Journey?

 

Ever hit a point where you’re slogging through your workouts, but the results just aren’t showing up? You’re sweating it out at the gym, pushing your limits, yet the scale seems stuck, and your energy levels feel like they’re on a permanent low. Sound familiar? You might be missing one crucial element: nutrition.

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You see, achieving your fitness goals isn’t just about lifting heavier weights or running that extra mile. It’s about fueling your body with the right nutrients and planning your meals smartly. If you’re tired of hitting plateaus and want to fast-track your progress, understanding how nutrition and meal planning work can be your game-changer.

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The Overlooked Secret to Faster Fitness Gains

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Here’s the thing: most people underestimate the role of nutrition in their fitness routines. It’s not just about eating more protein or cutting out carbs. It’s about the right balance of nutrients that work in synergy to boost your performance, recovery, and overall results.

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But Wait… Isn’t Nutrition Overrated?

You might be thinking, “I already eat healthy—what’s the big deal?” Well, it’s not just about eating healthy; it’s about eating smart. You might be consuming good foods, but if they’re not aligned with your fitness goals, you’re missing out. For instance, eating a balanced meal is great, but a meal rich in protein, carbs, and healthy fats right after a workout can significantly enhance muscle recovery and growth.

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The Magic Formula: Key Nutrients and Smart Meal Planning

So, how do you harness the power of nutrition to accelerate your fitness progress? Here’s a straightforward guide to get you on the right track:

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1. Prioritize Protein for Muscle Growth

Protein is your best friend when it comes to building muscle and repairing tissues. Aim for lean sources like chicken, fish, tofu, and legumes. Incorporate protein into each meal, especially post-workout, to maximize muscle repair and growth. But how much protein do you really need? Aim for around 1.2 to 2.0 grams per kilogram of body weight, depending on your activity level and fitness goals.

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2. Carbs Are Your Workout Fuel

Carbohydrates often get a bad rap, but they’re essential for energy. Opt for complex carbs like sweet potatoes, quinoa, and whole grains. These provide sustained energy, crucial for intense workouts and recovery. Still wary about carbs? Focus on timing: consume complex carbs before workouts for energy and simple carbs after workouts to replenish glycogen stores.

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3. Don’t Skip the Fats

Healthy fats, like those from avocados, nuts, and olive oil, are essential for hormone production and overall health. They also help in absorbing fat-soluble vitamins that aid in recovery and performance. Worried about gaining weight from fats? Balance is key. Include moderate amounts of healthy fats and watch your total calorie intake.

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4. Hydration is Key

Staying hydrated is as important as your macronutrient intake. Water regulates body temperature, aids in digestion, and prevents fatigue. Aim for at least 8 cups of water a day, and more if you’re sweating heavily during workouts.

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5. Meal Timing and Planning

Strategic meal planning can amplify your results. Plan meals around your workouts to ensure you’re getting the right nutrients at the right times. How does this work? Eat a balanced meal with protein and carbs about 1-2 hours before your workout and another protein-rich meal or snack within 30 minutes after exercising.

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Creating Your Smart Meal Plan

To put it all together, create a meal plan that aligns with your fitness goals. Here’s a quick example:

  • Breakfast: Greek yogurt with berries and a sprinkle of granola.

  • Pre-Workout Snack: A banana with a small handful of almonds.

  • Lunch: Grilled chicken salad with mixed greens, avocado, and quinoa.

  • Post-Workout Meal: A protein smoothie with spinach, banana, and protein powder.

  • Dinner: Baked salmon with sweet potato and steamed broccoli.

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Overcoming Common Nutrition Myths

 

You might still have some reservations or misconceptions about nutrition. Let’s address a few:

  • Myth: “I don’t need to worry about nutrition if I’m working out hard.” Reality: Nutrition fuels your workouts and aids recovery. Without proper nutrition, you’re not maximizing your efforts.

  • Myth: “Eating more protein will always lead to more muscle.” Reality: Balance is crucial. Too much protein can lead to imbalances, so make sure to include a variety of nutrients in your diet.

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Start Supercharging Your Fitness Today!

Ready to give your fitness journey the boost it needs? Embrace smart nutrition and meal planning, and watch how quickly your progress accelerates. It’s not just about working harder; it’s about working smarter. With the right nutrients and a well-thought-out meal plan, you’re on your way to reaching your fitness goals faster than ever.

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So, don’t wait—start today, and see how powerful the right nutrition can be for transforming your fitness routine!

 

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What is a diet?

   A diet is the food and drink that a person or animal consumes on a regular basis.  This may change throughout the lifetime.

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What is nutrition?

   Nutrition is the process by which living organisms obtain food and use it for growth, metabolism, and repair. The stages of nutrition include ingestion, digestion, absorption, transport, assimilation, and excretion.

 

Together, we will improve your overall health and it will be based on your type of diet, lifestyle, fitness goals, health needs, and income.  There may be items added, eliminated, and/or modified to accommodate your lifestyle.  I do encourage supplementation due to the lack of nutrients in our soil, food, and dietary choices.  We all require at least 90 essential nutrients everyday.  Together, we can accomplish your goal of a happier and healthier you and I look forward helping you with your goal of feeling and looking better with nutrition!!!

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What's your "Biggest Struggle" when it comes to improving your health with nutrition?

 

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Fruits & Vegetables

Consuming organic and non-GMO fruits and vegetables are the best way for your body to receive your vitamins and minerals. The body will not be able to function properly without.

 

Consume a wide range of different color fruit and vegetables. They also have added benefits such as antioxidants and nitric acid.   

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Variety is important because different vegetables have different phytonutrients.  There are Too many good things to say about so many vegetables! 

 

Cooking is preferable to raw for some vegetables as cooking can boost the absorption of certain phytonutrients.

 

Steam for 8-10 minutes for cruciferous vegetables when eaten with a meal.

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Whole Grains

The best grains are whole, organic, non-GMO, and gluten free. Whole grains are minimally processed and thus more nutritious than refined grains. Many contain vitamins, minerals, fiber and antioxidants.

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Three servings of whole grains a day is best.  

 

Avoid any grain products that contain high fructose corn syrup (HFCS), added sugars, and hydrogenated. Also avoid as much as possible wheat, barley, rye, and oats as they contain gluten. The body cannot totally break down nor absorb the gluten protein.

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Fortunately, there are plenty of healthy whole-grain options to choose from such as millet, buckwheat, and quinoa.

Healthy Fats

Choose the best fats that have a better ratio of omega 3 fatty acids to omega 6 fatty acids (3:1).

 

Some healthy fats include:

   Eggs (as a healthy source of protein as well)
   Nuts: (unless allergic)
   Avocados and avocado oil
   Olive oil (not heated)

 

Healthy fat consumption should never fall below 15% of total calories. Hormones are constructed from cholesterol and fat molecules. Consuming inadequate amounts of healthy fats can suppress normal hormone levels. Hormones are responsible for bodily functions such as growth and development. 

    

The FDA actually reported the recommended daily allowance of trans fat is 0%! Look for and avoid anything the words shortening, hydrogenated, or pasteurized in the ingredients list.

Amino Acids & Protein

Proteins are made up of amino acids.

 

Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are dietarily essential.

 

The other amino acids are alanine, arginine, asparagine, aspartic acid, cysteine, glutamine, glutamic acid, glycine, proline, serine, and tyrosine. 

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When on a plant-based, vegetarian, or vegan diet, ensure you are combining the right combinations of organic and non-GMO foods for adequate amino acids and proteins. These proteins are more absorbable.

 

Meats and poultry must be organic, non-GMO, fed their natural food, and cooked properly for maximum benefits.     

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Protein is found in all real types of unprocessed food.

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Note* (When people are allergic to a certain food, they are allergic to the protein found in that food). 

 

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