Nutrition
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