Simple Nutrition Advance Performance Lab You are unique! • Individuality means that everyone responds and adapts differently, therefore, your training at the Advance Lab is built specifically for you to aid in long-term sporting development. • Individuality also relates to your nutrition. Just because ‘low carb’, ‘keto’, ‘low fat’ etc. work for some people, doesn’t mean it will for you. Don't force yourself to eat in a particular way, just because you think you should. Learn to Listen to Your Body.. Endocrine system Hormonal It’s all connected... And your nutrition is the foundation of health. Your training effects the structural parts of your body, which will also drive chemical reactions and hormonal releases. Your food choices and diet will directly Chemical Structural drive chemical reactions which drive Nutrients, reactions Bones, muscles, tissues hormonal releases and structural changes. Eat actual food. The less processed and the less ingredients named on the packet, the better. Support your community, shop locally. Now the big question... What to eat Ensure your food is nutrient dense. Don’t count calories, count the grams of sugar. The larger the variety of colours on your plate, the larger variety of antioxidants, vitamins and minerals you’ll be consuming. Intermittent fasting is effective for some but be conscious that you are eating enough for your body to perform at its highest potential. Leaving Fasting 12 hours between your last and first meal is an effective method. Your body is not healing when it is digesting- your digestive system needs rest too! Eating late at night disturbs your body clock and melatonin levels. It When to eat also means your body is digesting during your sleep, rather than Night-time repairing, so your muscles are more likely to be sore the next day after a hard training session. It can be hard to avoid eating late due to training times, more on this later in this section. Eat before training for fuel, and afterwards for repair! The question of Training what to eat before and after will again be discussed later, but the most important message is to EAT. Food Quality Buy Fresh When you go shopping, see if you can avoid using any of the central isles of the supermarket. You may find that often the fresh produce, refrigerated items such as meat and dairy are on the outside, whilst processed foods such as cereals and confectionary are in the middle. If you can’t pronounce the names in the ingredients list, avoid it! Buy Local Try to buy locally! Less food miles guarantees fresher produce and it’s better for the environment. Forming good relationships with local sellers could benefit you economically by getting better deals… don’t hold us to that! Best Before ‘Use By’ dates are important. The longer fruit and veg are left, the more depleted their micronutrients become; they essentially devalue. Don’t be afraid to freeze food to preserve its nutritional content! Origin Whilst it may verge on the expensive side, ‘organic’ meat is the best way to go. If your cow has never seen the light of day and is fed with GMO crops, the quality won’t even compare to a happy free-range grass-fed cow. This doesn’t mean you have to buy all the top-of-the-range, highest quality cuts. Mackerel, for example, is one of the cheapest fish to buy but also one of the healthiest, as it contains high amounts of both Omega 3 and 6 essential fatty acids. How You should eat As mentioned, there is no ‘correct’ diet that fits everyone. If you learn how to monitor these factors and listen to your body, you should be able to learn what your body needs and eat intuitively: Energy Levels If your energy levels are low, you either aren’t resting enough, aren’t feeding your body with the optimal nutrients. If you’re struggling to sleep, it may be that you need to consider Sleep what you eat before bed e.g. foods higher in glycine. Recovery Time If your recovery time is slower than usual, then your body is trying to adapt. Think! Rest, sleep, hydration and nutrients. Muscle Soreness Sore muscles? Speak with you coach. Consider training volume and recovery + fresh food.