Sports Nutrition Class

NUTRITION FOR ATHLETIC PERFORMANCE AND RECOVERY.

The athlete’s body is stressed over and over again. Oftentimes the athletes I work with are the most deficient in minerals, vitamins, and electrolytes. Without the proper nutrients the body will not function optimally and be prone to premature aging, injury, aged skin, and inability to recover. Proper nutrition is critical in replenishing deficient bodies, balancing hormones, and maintaining motivation. Sure signs of nutritional deficiencies are sugar and caffeine cravings, fatigue, depression, and muscle cramping. In this class we will go over nutrients needed, electrolyte replenishment, protein needs, and the danger of processed and synthetic foods.

More and more athletes these days are suffering from fatigue, muscle soreness, low energy, constant hunger, and a feeling of not being nutritionally satisfied. Many athletes nowadays are making news and seeing better results than ever by changing their diet to one of whole foods, plant-based, gluten free, high in vitamins, minerals, essential fatty acids, and fiber. High quality, alkalinizing, and easily digestible food is the best way to rebuild the body and streamline recovery. A common result of a plant based vegan diet is quicker recovery time, less inflammation and lactic acid, a lighter body, increased energy and strength to weight ratio, and endurance.

In the book Thrive, by Brendan Brazier, he describes the term nutritional stress as used to describe the body’s stress response to food that is void of nutrition and/or foods that require a large amount of energy to digest and assimilate – processed and refined foods, meat and dairy. His Thrive diet aims to: reduce biological age, increase life expectancy, help reduce body fat and maintain lean muscle, increase energy without coffee or sugar, increase strength and endurance, improve productivity, improve mental clarity, improve sleep quality, quicken recovery from exercise, and reduce or eliminate sugar cravings.

CRITICAL NUTRIENTS OFTEN LACKING ANTIOXIDANTS
Antioxidants oxygenate the cells and protect them from free radical damage and promote healing and regeneration. Our food sources, due to soil depletion, contain 50% less antioxidants than they did 50 years ago. This is partly why cancer rates are skyrocketing. Best sources of antioxidants in food are brightly colored fruits and veggies such as blueberries, goji berries, berries, green veggies, and supplements – Antioxidant Extreme, Vitamin C,

HYDRATION AND ELECTROLYTES
Electrolytes are salts and minerals with electrically conductive properties such as calcium chloride, magnesium, sodium, and potassium. Drinking water without electrolytes does not hydrate the body. Athletes deplete electrolytes by sweating and heavy exercise. It is essential to replenish electrolytes so that our muscles contract, the heart beats, for fluid regulation, and general nerve function. Electrolyte depletion can lead to muscle cramps, heart failure, and fatigue. Diarrhea, vomiting, exercise will deplete the body in electrolytes. The best way to replenish electrolytes is by liberally salting food with an air dried sea salt such as our Pink Salt, ½ tsp. Polar Mins in water, and sea vegetables. Drinking too much water without electrolyte sources will further deplete the body. Sufficient salt intake regulates ph, intestinal health, supports adrenals and digestion.

PROTEIN (MEAT VS. VEGETABLE PROTEIN SOURCES)
Plant based proteins are more easily assimilated by the body, high in fiber, vitamins, minerals and essential fatty acids. Animal sourced proteins have no fiber, no vitamins, no fiber, and are high in saturated fat, as well as difficult to digest for the body, demanding increased energy and slower digestion.

VITAMINS AND MINERALS: VITAMINERAL GREEN, GREENS, GREENS MIX

VITAMINS B,C,D

STRESS
Stress on the body is a result of elevated cortisol levels which are secreted by the adrenals. This can be stress related to intense exercise levels and can result in retaining weight, fatigue, mental fog, sleep disturbances, digestive problems, wrinkled skin, and depression. Stress also causes hormone imbalance, and the inability of the body to stay hydrated which compromised delivery of nutrients to its cells. Stress exhausts the adrenal glands and creates hormone imbalance.

“Physical stress in the form of overexercising can cause fat to accumulate, so it’s no wonder that stress from other sources is a catalyst for obesity. The body perceives not eating enough nutrient-rich foods as stressful. So yes, there are situations when eating more will reduce your body-fat percentage.

LIVE FOODS
Live foods have not been heated above 118 degrees. High temp. cooking and processing of food destroys enzymes and nutrients that allow the food to be efficiently digested. The body needs to supply enzymes to aid digestion of cooked foods therefore drawing on energy from the body. Plant foods have the advantage of being easy to digest and highly bioavailable.

Inflammation. Food cooked at a high temperature can also cause inflammation in the body. High temperature cooking creates endproducts that the body perceives as invaders and so the immune cells break these down by secreting inflammatory agents: arthritis, joint pain, and heart conditions.
PH balance.

An acidic body negatively affects health creating muscle cramping, soreness, irritability and paving the way towards disease and cancer. Raw foods give your body the nourishment it needs, through bioavailable vitamins, minerals, essential fatty acids, fats, and fiber. A diet high in meat and dairy create a heavy digestive load, which requires a great amount of energy from the body, as well as heavy toxicity and autointoxication of the bowel. High quality food can reconstruct cellular tissue. Gain and maintain strength and lean muscle while eating fewer calories. “In today’s hectic, fast-paced world, we are inundated with nutrient-deficient foods. Consumed mostly for convenience sake, processed and refined foods have led us to a decline in health and to elevated medical costs. Because of their absence of usable nutrients, we find we have to consume more and more of these foods to fill ourselves up. Thanks to the high refined sugar and calorie counts, we have become an obese, energy-depleted society”.

RECOVERY
Amino acids are our body’s prime construction food. Regular consumption of nutrient-dense whole foods supports cellular regeneration which rebuilds new body tissue.. Not eating enough natural, unprocessed foods rich in vitamins, minerals, enzymes, high quality protein, fiber, essential fatty acids, antioxidants, and probiotics is a major source of stress on our body. Without these building blocks, the body lacks the components it needs to regenrate completely and effectively. This lowers the immunity, weakens the body and makes it less resilient and less likely to recover. To recover and rebuild tissue, we need fresh fruit and vegetables, unrefined hemp, flax, quinoa, sprouted nuts, seeds, seaweeds, algae, and grains.

Regular consumption of processed food is linked to the development of food sensitivies and food allergies. Many processed foods wear down the body’s endocrine system, the glandular system that secretes hormones into the bloodstream to regulate bodily functions and in turn our organs’ ability to function efficiently. Nutrient deficiencies develop and premature signs of aging reveal themselves. General muscle stiffness and lethargy are sure to follow, and sickness. People write it off as aging – but it is possible to “youth” every year, feel more intelligent, better, etc. Nutritional stress precipitates biological aging.

ADRENAL AND THYROID SUPPORT
The adrenals are constantly taxed in our society. Coffee and caffeine, lack of B vitamins, lack of sleep, and stress all deplete the adrenals which help us have sustained energy throughout the day, proper fluid balance, and proper hormone balance.

TOP SUGGESTIONS TO ADD FOODS AND SUPERFOODS TO YOUR DIET
Morning smoothie: Bee pollen, goji berries, maca, greens mix or vitamineral green, Sun Warrior protein powder

ADRENAL SUPPORT:
B6
MAGNESIUM
VITAMIN C
PINK SALT

ANTIOXIDANTS:
Antioxidant extreme

ELECTROLYTES:
Pink salt – liberally salt food
Polar Mins
Coconut water