Nutrition Basics to Burn, Build, Recover and Boost your Energy
What you need to know to fuel your body
Food is food and what it does is what it does. There are no secrets or tricks.
You don’t need to deprive yourself, you just need to learn when certain foods help you most and do your best to eat them at that time.
Here is what we covered:
1. All calories are not created equally
Each gram of Carbohydrates contains 4 calories, except alcohol which has 11 calories per gram
Each gram of Protein contains 4 calories, the exact same amount as carbs
Each gram of Fat contains 9 calories.
2. Protein, Carbs and Fat all serve a purpose
- Comes from anything that flew, walked or swam during it’s life cycle. This does not include plant proteins, nuts, soy, seeds, beans.
- Helps to build, repair, heal all muscle tissue and organs in the body. Keeps you full. Increases the metabolism.
- Last in your system and keeps you full for 2 to 5 hours depending on the source. (Protein shake 1-2 hours, Steak 3-5 hours)
- Best time to consume protein is breakfast, post workout and before bed. Ideally protein should be consumed with each meal and snack.
- Comes from pasta, potatoes, bread and rice. Other sources include fruit and sugar.
- Helps give you energy and make you HAPPY 🙂
- Last in your system and keeps you full 30 minutes to 2 hours depending on the source. (Fruit 30 minutes, Potato 2 hours)
- Best time to consume carbohydrates is anytime you will be active or expending energy within the next 2 hours. Chose your source based on activity. Most easily digestible sources are rice and fruit.
- Comes from nuts, seeds, oil, protein sources, olives, coconut and avocado. Unsaturated fats are liquid at room temperature, Saturated fats are solid at room temperature (bacon grease, coconut oil)
- Helps keep your cardiovascular system ‘less sticky’, improves brain function, reduces joint stiffness. Keeps you full longer. Gives you slow burning energy source.
- Last in your system and keeps you full up to 8 hours or longer depending on the source.
- Best time to consume fat is between meals with your mid morning and afternoon snack and with dinner to maintain satiety.
3. Eat for your activity
The definition of metabolism is ‘the rate at which the body breaks down energy in order to sustain life’. Protein should always be the primary base of each meal since protein helps to ‘sustain life.’
Eat fats if you are going to be less active. Eat vegetables to increase digestion and to provide more volume at meals to reduce hunger.
Add beans or fiber to your dinner to add more bulk to your meal without causing a large blood sugar spike late at night.
4. Make your own meals
Precook your chicken and rice as well as precut your fruits and vegetables. This way they are quick, easy and convenient to pack and go at any time. Plus this is super effective at avoiding snacking on the wrong things when you’re hungry in between meals and need a quick bite.
Restaurants and fast food joints add sodium, preservatives and loads of extra butter and oils to their food. What might seem like a healthy meal can be a hidden calorie grenade in your body leading to a extreme energy crash an hour or so later.
5. Quick meal ideas
- Protein shake with fruit
- Egg, cheese and Canadian bacon breakfast sandwich on Ezekiel toast
- Greek yogurt and fruit
- Chicken with beans and rice with a side of vegetables
- Steak with small potato and salad
- Chicken rollup on either romaine lettuce or fiber wrap
- Chili with rice or potato
- Steak strips with fajita vegetables
- Chicken stir fry
- Crock pot recipes- Fiesta chicken, Chicken tortilla soup, Chili, Shredded chicken tacos, Pulled pork, Sloppy Joe’s
- Almonds, nuts, seeds
- Greek yogurt
- Peanut butter balls (recipe in the video below)
- Quest protein bar
- Protein shake or smoothie recipe
- Vegetables with Greek yogurt dip
- Rice cakes and peanut butter
Indulgent Dessert Ideas
5 Healthy Food Swaps for Your Favorite Comfort Foods
6. Ask questions or you will never learn
The biggest issue I stressed to start the seminar is that you must ask questions if you want answers! That’s what I am here for; to provide you with clarity and certainty in your program, your meals and yourself.
Always send questions to firstname.lastname@example.org and I do my best to reply to all my emails each night.
If we get enough questions after reading this, I’ll attach an updated FAQ below with my answers to your questions.
If you need more help…
These monthly seminars will get you on your way to a leaner, healthier and more energized 2017.
If you’ve never been to one of my seminars before, I make things EXTREMELY simple!
This is how over 90% of my successful clients get their start. It all begins with the basics.
If you make your nutrition program complicated, complex or way off from your normal daily menu…IT’S A FAD!
Let me help. It’s what I love to do.
Committed to your fitness success,
Derek Kuryliw, Live Fit- Bootcamps, Private Training & Nutritional Coaching