3 D’s Of Nutrition Hari Ghuman, RHN. Goal: Improve Recovery Improve Performance Increase Muscle Mass Decrease Body Fat Decrease Inflammation Improve Longevity.

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Presentation transcript:

3 D’s Of Nutrition Hari Ghuman, RHN

Goal: Improve Recovery Improve Performance Increase Muscle Mass Decrease Body Fat Decrease Inflammation Improve Longevity

6 Commandments of Optimal Health Eat Right Move Right Poop Right Sleep Right Love Right Drink Right

What is Food? Food is about Nourishment FuelNutrientsPathways

3D Nutrition: Nutrients Definition of Nutrients: “a substance that provides nourishment essential for growth and the maintenance of life”. - Eat foods that high amounts of natural nutrients - Processed has the least amount of nutrients “Let food be thy medicine” Nutrients = Medicine = Better Healing

3D Nutrition: Pathway Nutrigenomics : The study of how diet interacts with individual genetic make up and expression, specifically the effects on a person's health. Every time ANY substance enters your body it MUST have a reaction in the body Our 3 organs that require the most energy and nutrients are: BRAIN, KIDNEYS, LIVER

3D Nutrition: Fuel Are you eating enough nourishing food? Counting calories is not necessary Diets are not necessary

Essential Nutrients

Protein Essential Amino Acids Eaten at Every Meal Improves Detox, Immune, Muscle Mass, Recovery, Mood & Blood Sugar Goal: 1 serving of protein for every 50/lbs

Carbohydrates 4 types: Vegetables – think green Starch Fruit Processed Food Carbohydrates are dependent on your body fat and ability to utilize the carbohydrates

Vegetables Creates an alkaline system Increases satiety Increases nutrient density Increases water intake Servings: 1 cup for every 50 lbs

Water Dehydration of less than 2% can effect performance by 10% Dehydration increases: –Joint pain, headaches, constipation, injury –Water Intake: –BW/2 = ounces Example: 250lbs = 125 ounces = 3.9L Airplane: loss of 1L every hour

Nutrient Timing

Biosignature Body Fat

Breakfast Breaking the fast Sets up blood sugar for the day Must have high amounts of protein and fats Red Meat is best = Yang Meat

Post Workout Post Workout Meal #1 (PW#1) 1 second after training Shakes work best Fast digesting Post Workout Meal #2 (PW#2) minutes after your PW#1 Must Contain: Meat, Starch and Vegetables

Thank You If you have any questions please me at: