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| The Power of Nutrition - Nutrition Fuels your Body for Optimal Body Performance - Times Falcon |
When we're talking about optimal health and optimal nutrition I think we need to expand on this definition so this is how we define optimal nutrition we see that it's eating the right amount of nutrients on a proper schedule to achieve the best performance and longest possible lifetime in good health.
Essentially what that means is that we're using nutrition to not only maximize health and happiness and well-being but if you're athletic to improve your athletic performance as well and nutrition can have a profound impact not only on your daily health but if you're again if you're an athlete on your athletic performance as well so taking a look here just what day-to-day perspective what we can see is that good optimal nutrition.
Habits can reduce your risk of developing diseases and disorders like cancer diabetes and heart disease it can also make it easier to lose fat mass and to gain muscle mass which is what is optimal for good health tissue quality.
So things like nails skin hair and teeth good nutrition supports those those particular tissues joint health is a big one especially as we get older. Good optimal nutrition can reduce your risk of developing arthritis and other degenerative joint disorders and lastly if you're an adolescent and you're in your growth period good nutrition can support that growth and development.
You can reach your full potential so the day to day impacts of optimal nutrition are are profound then from a performance standpoint so this can be athletic performance or this can just be day to day performance even work performance optimal nutrition can support cognitive function so things like focus and concentration and and quick decision making skills though it can all be improved and enhanced by good nutrition your ability to exercise.
Not only exercise longer and harder but to exercise at a higher intensity that's all improved by simply incorporating good nutrition practices into your into your routine things like energy and endurance again from an athletic standpoint is very important but just the energy to get through a typical day is improved by good nutrition strength and power from a performance standpoint is improved your risk of injury decreases.
If your injury prone you may want to look at the quality of your nutrition and good nutrition habits can reduce that risk of injury and also help you recover from injury if you've suffered one in the past and then lastly a lot of people suffer with poor sleep and a lot of times it is nutrition related so the quality of sleep can be improved by just making some modifications to your eating habits.
What we want to take a look at now is looking at the difference between poor nutrition and a poor diet and what we consider kind of the optimal nutrition habits so if we look at those people who typically follow a poor diet what we see is that the consult consuming low nutrient foods so there's really no quality to the foods that they're consuming and then they're also consuming those those foods and large portions.
We tend to see that these people have irregular eating patterns so they're skipping meals or they're skipping snacks or every day looks a little bit different in terms of their the schedule of their meals and snacks and then lastly what we see is that these people are typically dehydrated or the consuming unhealthy fluid sources so things like sodas and energy drinks and those sorts of things.
So if you're following a diet like this typically your calorie consumption is higher than it should be and that can lead to a lot of issues like weight gain and a lot of those disorders and diseases that we talked about in the previous slide so ideally we want people to gravitate more towards what we consider the optimal nutrition habits this is eating nutrient-rich foods so basically getting the best quality and every bite that you take consuming those foods in the appropriate portion sizes eating at regular times.
There's a few different routines that people typically follow as part of their their eating schedule some of those common routines include one that is considered kind of the most common which is eating every two to three hours.
A typical day for somebody like this would be they have breakfast in the morning they follow that up with a snack mid-morning then they're having lunch then they're having another snack in the evening and maybe finishing off their day with dinner that's a very common practice for most people and it's a very healthy practice as well but there's other people who might follow what we call the 3 square meals on routine where they really thrive off of just eating breakfast lunch and dinner they're not really big snack eaters and that's perfectly fine as well.
There're people who skip meals or they put themselves into a state of intentional fasting so what that looks like is perhaps on purpose they're skipping breakfast every morning and then the first meal is lunch and then they're having snack and then they're having dinner and that's a perfectly healthy routine as well right one thing to consider though is you do go into a fasting routine it's not really recommended for those who are pregnant in their growth periods having impaired glucose regulation.
If they have issues with diabetes or prediabetes or if they're athletic and they want to gain muscle it's just it's just not a suitable eating schedule for those types of people but what the research shows is is it's not so much the schedule that you follow it's the consistency that you can maintain right so whether you prefer to eat you know every couple of hours.
If you like three square meals or if you like to follow a fascinating protocol as long as you can stick with that day to day and that every day looks the same that's when your body is gonna thrive so really picking that routine that you know you can follow on a day to day basis is where you're gonna get the most benefit from and then what we want to figure out and determine are the key nutrients that we want to include within those meals so this four key nutrients that we want to ensure our part of our entire day and a part of every meal and snack the first one and probably the most important one is protein right.
Protein are the building blocks of our bodies they're the building blocks of muscle bone tissues organs even our brains are all built using proteins and our bodies regenerate and replace these proteins on a daily basis so we want to make sure that our diet is rich in lean high-quality proteins in order to support these to this tissue quality while also keeping the body healthy and strong and for those who are in their growth phase making sure that they have the building blocks to grow to their full potential.
Every time we make a meal there always should be a source of protein with that meal whether it's animal-based or plant-based and we'll get into those foods in a second here but the second key nutrient that we want to include in our daily diets are carbohydrates now carbs have kind of developed a bad reputation over the last few years a lot of people are associating carbs with fat gain and unfortunately there's not a lot of research to actually back that up
Carbohydrates are a beneficial part of our diets we just want to make sure we're consuming in the right portions which we're going to be talking about in a few slides from now what we need to know though is that carbs are the main source of fuel for our bodies and for our brain so we want to make sure thatwe are including carbs as part of our as part of our meals and snacks if you're
Active carbs are your main source of energy during exercise and then a lot of foods that provide carbohydrates also provide those soluble and insoluble fibers that support got health and cardiovascular health as well right so we want to make sure that we do include carbohydrates within our diets keep in mind though that the amount that we consume can be adjusted based on the goals that we have.
If you're athletic and you train at a high level we want to make sure that your carb intake is sufficient enough to support all of the activities.
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