Nutrition is an important part to life as well as to your movement practice. These are simply my thoughts on how to approach nutrition. Please note that there is no one size fits all method. You should take into account allergies, budget, lifestyle, surroundings, seasons, freshness and more. I hope this can steer you in the right direction.
I am a big fan of the evolutionary diet, your digestive tract and what you can digest is under the same evolution as our species. It has been and is developing for thousands of years. That being said evolutionary development is slow, so what we had around ourselves 500years ago is most likely what we can absorb, digest and thrive on now. A lot of individual experimentation needs to be done but here is a basic outlook.
- Breakfast: some fruit and some protein (relatively light meal) this can also be skipped if you are fasting.
- Lunch: protein, carbohydrates (in the form of rice or some sweet potatoes) and veggies. This should be your biggest meal.
- Dinner: protein and veggies. You can put some carbohydrates in here but I’d advice against it unless you are particularly fatigued. This should be your second biggest meal.
- Post Workout Nutrition: Blend fruits together to make 250-500ml of fruit juice. Your total amount of fruit juice will depend upon the demands of the session. A more demanding session should result in a higher quantity of fruit and vice versa.
- Avoiding: added sugar, processed grains
- Allowing for: REAL FOOD
Another thing that should be said is on food quantity. As a society we tend to indulge too much. So avoid snacking and when eating, eat to about 80% full. If you go beyond this you have over indulged and if you go below you will be hungry much sooner.
If it runs, flies, swims, grows in the ground or on a tree, you can eat it.
Eat from a variety of sources. The chicken, broccoli and rice diet will only take you so far. For protein be adventurous eat; chicken, beef, duck, rabbit, pigeon, fish, clam, heart, liver, intestines, stomach, head, etc. etc. For Veggies try more: asparagus, bok choy, cabbage, lettuce, spinach, kale, etc. etc. Eating from a variety of sources not only brings different quantities of nutrients to our body but also can steer us away from developing allegories in food later in life.
In my opinion, fasting can be a great thing for your mind and body. I’d recommend trying to eat your last meal 3 or more hours before bed and not eating again until lunch the next day. This takes a lot of will power and will be hard in the beginning. Always remember to experiment. This works well for some and not so well for others.
There are a lot of good (and bad) books out there on Nutrition. It can often be difficult to find where to start. I am going to recommend just one book (one of my favorite books on the subject) for you to start your journey toward understanding nutrition a little better. This book is called: Nutrition and Physical Degeneration by Weston A. Price.
This book is not only simple in its language but takes you through a different perspective than you may be used to for what to look for in ‘healthy’ individuals. Enjoy!
Before supplementing anything you should talk to your physician, get blood work and other tests (such as a Hair Mineral Analysis, if you can find a good practitioner, Mag RBC, Zinc RBC. ) done and have your nutrition from food at optimal levels. Supplementation should only be experimented with once you have covered all the above basis. The below supplements may or may not be for you.
- Magnesium (Chelated Form such as; Glycinate, Malate, Threonate, Orotate)- 200mg post workout every session and then 400mg in each meal of the day. Topical magnesium works well for some as well and can be experimented with and used pre-sleep.
- Zinc in chelated form (Opti-zinc(tm), Zinc Picolinate) – 50mg with breakfast, 100mg with evening meal, but first test for RBC Zinc levels. Some will need up to 200mg three times a day to get their testosterone into optimal values.
- Make sure to purchase and have on hold the supplement Meriva-SR by Thorne Research for inflammations, small injuries, etc. In case of such occurrence, use 3 caps X three times a day for the first few days until inflammation response have been controlled.
- PWO – protein which should be from Raw Protein Powder like Sun-Warrior brown rice protein. (no pea protein in it) plus a table spoon of hydrolysed collagen from grass fed sources. This should be mixed with fruit juice at 200-500ml depending on demands of the session prior.
- I would advise the use of Hydrolysed Collagen in small amounts at every meal that does not contain collagen as it is. (If you are drinking bone broth for lunch then don’t bother supplementing that meal) Good source in Europe: Primal Collagen from Primal State, in North America: Vital Proteins Collagen Peptides
Quality Supplement Companies
Unfortunately, the supplement industry is not as closely monitored as the food industry and finding a company that is trustworthy is just as important as finding the right supplements for you. Below are three companies that I have used for many years and trust.
- Throne Research
- Vital Proteins
- Pure Encapsulation
Remember to do your own research here.