Nutrition for Performance

Most of us can agree that in regards to taking care of the one body we've been given, our main focuses are maintaining health, optimizing performance, energy production and sustenance, and tissue recovery and repair. Many of us do that by prioritizing Pilates, foam rolling, stretching, or generally having a consistent exercise and/or athletic daily routine.

However, at one time or another, or some, more often than not, have fallen victim to

fatigue, muscle damage, lack of muscle strength and impaired immune function; all of which can have detrimental effects on maintain health, optimizing performance, energy production, and tissue recovery.

But did you ever think about why?

Here's the thing: most of us know that macronutrients are the building blocks of nutrition: protein, fats and carbohydrates. Each are so important to your fitness and recovery.

Proteins, the body’s building blocks, are used to build and repair tissues. Your body uses extra protein for energy.

Fats store and supply energy and help the body to absorb necessary vitamins and minerals. And carbohydrates are the body's main source of energy.

That bit of information is probably no surprise to most of you reading. But what may be a surprise is that micronutrition is just as important and often overlooked when it comes to energy, performance, and overall health.

Have you ever been so worn down that you get sick or get an infection?

Let me introduce you to free radicals and oxidative stress.

Free radicals are oxygen filled molecules that easily attract other molecules. They want to be attached to other molecules.

Oxidative stress is the imbalance of free radicals and ANTIoxidants in your body. Think of an apple: once it's cut and exposed to oxygen, it turns brown. But what can prevent that? The ANTIoxidant found in a lemon! The antioxidants protect and combat the apple from enzymatic oxidation.

In a study that looked at anti-oxidants in exercise, the most beneficial prescription – a daily diet containing 7-10 servings of fruits and vegetables for most, but 13-17 for athletes, those recovering from injury, or with a chronic or autoimmune condition. Certain nutrients such as vitamin A, vitamin C, vitamin E and minerals such as magnesium and potassium found in fruits and vegetables have a role in maintaining the integrity of the immune system and muscle contraction and strength. These nutrients act as free radical scavengers and reduce free radical damage which can increase the destruction of healthy muscle cells and tissues thus reducing performance, endurance and strength. Intensive exercise, injury and chronic autoimmune conditions will deplete these vital nutrients.

Therefore, having a nutrient rich diet supports energy production, muscle contraction, relaxation and strength, healthy nerve function, stamina, healthy immune system, quicker recovery, reduced infection risk, stabilized metabolism, mental & physical performance... the list goes on.

The food you eat has the power to fight or fuel disease. The study of epigenetics is showing us we have more control than we previously thought in controlling the genes we've been dealt. So, this isn't just your mama's "eat your vegetables" pitch (or maybe it is?!) but just like with fitness, I so want to equip you with the knowledge you need to be in as much control of your health as possible. There are things that we cannot control as easily, such as environmental toxins increasing (air and water quality) and food quality decreasing (how many ingredients can you not even pronounce on the back of cardboard box of snacks?!), but we can control what we feed our bodies. Make it nutritional!

So I'll leave you with this to chew on: If you can’t afford health, have you thought about how you will afford illness? Disease? How you’ll “enjoy” retirement if you have financial independence but poor health?

Healthy living is an investment in your future-your LIFE!

I'm so curious, how many fruits and vegetables did you eat today?

Have you ever been so worn down that you get sick or get an infection? Let me introduce you to free radicals and oxidative stress.

Free radicals are oxygen filled molecules that easily attract other molecules. They want to be attached to other molecules. Oxidative stress is the imbalance of free radicals and ANTIoxidants in your body. Think of an apple: once it's cut and exposed to oxygen, it turns brown. But what can prevent that? Type in chat box! The ANTIoxidant found in a lemon! The antioxidants protect and combat the apple from enzymatic oxidation.

In a study that looked at anti-oxidants in exercise, the most beneficial prescription – a daily diet containing 7-10 servings of fruits and vegetables for most, but 13-17 for athletes, those recovering from injury, or with a chronic or autoimmune condition. Certain nutrients such as vitamin A, vitamin C, vitamin E and minerals

such as magnesium and potassium found in fruits and vegetables have a role in

maintaining the integrity of the immune system and muscle contraction and strength. These nutrients act as free radical scavengers and reduce free radical damage which can increase the destruction of healthy muscle cells and tissues thus reducing performance, endurance and strength. Intensive exercise, injury and chronic autoimmune conditions will deplete these vital nutrients.

Having a nutrient rich diet supports energy production, muscle contraction, relaxation and strength, healthy nerve function, stamina, healthy immune system, quicker recovery, reduced infection risk, stabilized metabolism, mental & physical performance... the list goes on.

If you can’t afford health, have you thought about how you will afford illness? Disease? How you’ll “enjoy” retirement if you have financial independence but poor health?

Healthy living is an investment in your future-your LIFE!