# Nutrition & Fueling Strategic nutrition approach focused on sustained energy, optimal health, and supporting active lifestyle goals through whole foods and balanced eating. ## Current Nutrition Philosophy ### Core Principles - **Whole Foods Focus**: Prioritize minimally processed, nutrient-dense foods - **Balanced Macros**: Appropriate protein, healthy fats, complex carbohydrates - **Timing Matters**: Fuel performance and recovery with strategic timing - **Hydration First**: Adequate water intake as foundation - **80/20 Approach**: Consistent healthy choices with flexibility for life ### Daily Structure - **Breakfast**: Protein-rich start with complex carbs - **Lunch**: Balanced meal with vegetables, protein, healthy fats - **Dinner**: Lighter dinner with focus on recovery nutrients - **Snacks**: Planned, nutrient-dense options when needed ## Macronutrient Strategy ### Protein Goals - **Target**: 0.8-1g per pound of body weight - **Sources**: Lean meats, fish, eggs, dairy, legumes, quinoa - **Timing**: 20-30g per meal, post-workout emphasis - **Quality**: Complete amino acid profiles when possible ### Carbohydrate Approach - **Focus**: Complex carbs for sustained energy - **Sources**: Oats, quinoa, sweet potatoes, fruits, vegetables - **Timing**: Higher intake around workouts - **Fiber**: 25-35g daily for digestive health ### Healthy Fats - **Target**: 20-30% of total calories - **Sources**: Avocados, nuts, seeds, olive oil, fatty fish - **Benefits**: Hormone production, nutrient absorption, satiety - **Balance**: Omega-3 to omega-6 ratio consideration ## Food Quality & Sources ### Prioritize - **Vegetables**: Variety of colors and types, aim for 5-7 servings - **Lean Proteins**: Fish, poultry, legumes, quality plant proteins - **Whole Grains**: Quinoa, brown rice, oats, sprouted grains - **Healthy Fats**: Nuts, seeds, avocados, olive oil - **Fresh Fruits**: Seasonal, local when possible ### Minimize - **Processed Foods**: Packaged items with long ingredient lists - **Added Sugars**: Sodas, candy, processed snacks - **Trans Fats**: Partially hydrogenated oils - **Excessive Alcohol**: Impacts sleep, recovery, and nutrition absorption ## Meal Planning & Application ### Diet Planning - **Meal Preparation**: Weekly batch cooking and planning - **Nutrient Tracking**: Occasional monitoring for balance - **Dietary Adjustments**: Based on energy, performance, health goals ### Health Goals - **Weight Management**: Caloric balance with nutrient density - **Energy Levels**: Stable blood sugar through balanced meals - **Disease Prevention**: Anti-inflammatory foods and antioxidants - **Performance Support**: Fuel training and recovery needs ## Best Practices ### Daily Habits - Focus on whole foods over processed options - Limit processed foods and added sugars - Stay adequately hydrated throughout the day - Plan meals and snacks to avoid poor choices - Listen to hunger and fullness cues ### Performance Integration - **Pre-Workout**: Light, easily digestible fuel - **Post-Workout**: Protein and carbs for recovery - **Daily**: Support training adaptations and energy needs - **Hydration**: Critical for performance and recovery ## Related Notes - [[Health Map]] - [[Exercise]] - [[Sleep]]