Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t
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By James Walker CCS, STM, BioSig, Master Trainer
Nutrition Con’t
d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.
· Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)
· Dietary fats are essential to the body and help to carry the fat-soluble vitamins.
· Fats provide energy.
· Fats surround and protect certain organs (heart, kidney, and liver).
· Essential fatty acids help the liver to transport and breakdown fat and cholesterol.
· Essential fatty acid help fat loss.
· Essential fatty acid such as DHA help cognitive or brain function.
· Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.
· Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.
· See vitamin function of A, D, E, and K.
e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.
· Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.
· Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.
· Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.
· Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.
· Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.
· Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.
f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.
· Minerals are necessary for many mental and physical abilities.
· Minerals are in bone, teeth, tissue, muscle, blood, and nerves.
· Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.
· Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.
· Minerals help maintain water balance throughout the body and blood and tissue ph balance.
Nutritional Summary-Recommendations:
1. Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.
2. Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.
3. Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.
4. Take a daily multi-vitamin/mineral supplement.
5. Take a daily multi-mineral.
6. Take a omega-3 fatty acid supplement and vitamin D3 supplement.
7. Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.
8. Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.
9. Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.
REFERENCES–
- Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
- Charlie Francis – “Training for Speed”.
- Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
- Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
- Richard Magill – “Motor Learning Concepts and Applications”.
- Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight Loss”; “Winning the Arms Race”.
- Mark Guthrie - “Coaching Track & Field Successfully”.
- Jonny Bowden - “living the Low Carb Life”.
- Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.
- Harvey Newton - “Explosive Lifting for Sports”.
- Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”
- Bill Phillips - “Sports Supplement Review”.
‘Train Safe, Smart, & Results Driven’
