Nutrition Essentials

1. Eat more Protein
2. Eat more Fiber
3. Take Fish Oil
4. Drink Water
5. Limit Sugar

Protein Basics

• Builds and repairs muscle
• More protein equals faster muscle gains, better muscle retention, faster recovery, and increased energy
• Most people only consume about 75% of their daily protein

Note: Vegetarians and Vegans: You still need protein. Contact us for specifics about vegetarian and vegan nutrition.

Fiber Basics

From Precision Nutrition: All About Fiber – Getting enough fiber by building your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, is important for overall health and disease prevention.

From Examine.com: Dietary fiber is a collection of carbohydrates that cannot be digested in the human intestinal tract, and as such they proceed to the colon; they have mechanical properties (gel forming), probiotic effects, and may serve as a substrate for the production of short chain fatty acids.

Fish Oil Basics

• Fish oil provides Omega-3.
• This decreases fat cells and gives more nutrients to muscle cells.
• Omega-3 is important for cardiovascular function, nervous system function and brain development, and immune health. In some cases, it can relieve joint pain.
• Vegetarians/Vegan: Take Algae Oil as an alternative.
• Note: If you eat enough fatty fish, you may not need to take fish oil.

Benefits of Fish Oil

Fish oil is a supplement that I can’t conclusively say works. It won’t hurt you to not to take it, but the benefits of taking it, especially for fat loss, can be significant. Those who take it show great success with fat loss and other improvements to their health. I also rely on certain fitness and nutrition experts, including coaches and athletes at the highest levels of their profession; when all of the best I know take fish oil, recommend fish oil, and have success with fish oil, I would be neglectful in not taking it or recommending it.

Fish Oil Resources

1. More about Fish Oil from Examine.com
2. More about Fish Oil from Precision Nutrition
3. More about Algae Oil from Precision Nutrition

Drink Water

1. If your urine is clear, you’re getting enough water. If not, drink more water.

Limit Sugar

Guideline 1: Children aged 11 years and upwards, as well as adults, should have no more than 30g or 7 teaspoons of free sugar per day. Read Article

Guideline 2: According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are: Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).

If you really want to learn about sugar, I highly recommend you watch the documentary Fed Up.