NUTRITION
RESOURCES
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WHY IS EXERCICE CRITICAL?
How nutrition As with exercising, you know how nutrition is
important for your health. It promotes your
affects your body
well-being, enhances quality of life, metabolic health,
and work productivity, etc. Still, the nutrition and food
industry is much more complex and contradictory
scientific findings cause even more confusion. If you
just think about a basic food staple like eggs and how
often it is questioned if they are good for our health
or not.
However, there are some basic benefits and rules that
the majority agrees on and that we can follow easily
to boost our health, productivity and overall well
being.
Benefits
● Overall health and wellbeing: your health is
directly related to the way you eat and the foods
you consume.
● Productivity and focus: when your body is not
struggling to process food, your brain has more
capacity, providing you with sharper focus,
creativity, etc.
● Vitality: the foods you consume, how you
consume them (quantity, state of mind, etc.) will
affect your vitality, your body and your outlook
on life.
● New health benefits: scientists and health experts
are continuously exploring the effect of food on
our health, aging, metabolism, etc.
Main problems (in developed countries)
● Nutritional quality: food has become more and
more processed over the years. The labels are
becoming more and more complex and healthier
foods are more expensive.
● Choice: you are overwhelmed with different
choices and triggered to consume by what you
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see on ads, what you have in front of you, etc.
● Emotional eating: you might be eating to deal with
stress, loss, boredom, etc. Many serious eating
disorders have root causes in emotional problems,
it’s important to be aware of them and treat them
with professionals.
Basic tips
● Go natural: Choose whole, non-processed,
nutrient-dense foods; avoid so-called “empty
calories” (foods and drinks that are energy- dense
but nutrient-poor). In other words, cut down on
sugary drinks and “junk” food.
● Variety: Eat a varied diet to obtain all the essential
and important nutrients that your body requires
● Mediterranean diet: high in vegetables, fruits,
legumes, nuts, beans, cereals, grains, fish, and
unsaturated fats such as olive oil. It usually
includes a low intake of meat and dairy foods. The
Mediterranean diet has been linked with good
health, including a healthier heart.
● Macro-, micronutrients and beverages:
Understand what macro- and micronutrients are
and what is the healthy amount of nutrients your
body requires. Details in the tables below.
MACRONUTRIENTS
CARBOHYDRATE What is it?
Carbohydrate is one of the four macronutrients in our diets, next to
protein, fat, and water, as a main source of energy. Think of
veggies, fruit, whole grains, beans, legumes, etc. Carbs often get
bad press as people associate them with junk food and gaining
weight, due to many diets reducing carbohydrate intake. However,
natural carbohydrates, full of nutrients are essential to our health
and wellbeing.
Why is it so important?
● Rich in fiber: important for digestion, optimal blood cholesterol
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levels, blood sugar control, and weight control (by promoting
feelings of fullness)
● Processing of fat metabolism: carbohydrates help breaking
down and oxidizing fat in our bodies.
● Energy: They are stored as glycogen in skeletal muscle and the
liver to provide energy for exercise and daily activities
● High-intensity exercise: they help us to perform sprinting, cycling
fast, etc., because carbohydrates are metabolized faster than fat
or protein.
● Prevent muscle breakdown: carbohydrates help to ‘spare’
muscle protein during exercise
● Nutrients: Foods that are high in natural carbohydrates contain
many other nutrients – such as vitamins, minerals, and fiber –
that contribute to optimal health and well-being
DIETARY FAT What is dietary fat?
Dietary fat that we obtain from foods contains a mixture of three
fatty acids. Each fatty acid has distinct properties and health
effects based on its chemical structure.
● Saturated fatty acids: These fats are most often solid at room
temperature. Foods like butter, palm and coconut oils, cheese,
and red meat have high amounts of saturated fat. They are also
known as unhealthy fats, as they can have detrimental effects
on blood cholesterol levels and increase the risk for
atherosclerosis and cardiovascular disease. That’s why you
should limit them in your diet.
● Monounsaturated fatty acids: These are the so-called healthy
fats. Think of olive oil, avocado, nuts, etc. Eating foods that are
high in monounsaturated fats may help lower your "bad"
cholesterol.
● Polyunsaturated fatty acids (PUFAs): Fish oil, flaxseed oil, corn
oil, and soybean oil, etc. PUFA’s have some beneficial effects and
some less so. They can help reduce bad cholesterol levels in
your blood which can lower your risk of heart disease and
stroke. They also provide nutrients to help develop and maintain
your body’s cells.
An important (and somewhat confusing) point is that foods contain
a combination of all three types of fatty acids; however, one type
generally predominates and often determines food’s
categorization as a saturated, monounsaturated, or
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polyunsaturated fat.
Why is it essential?
Some fatty acids are “essential,” reflecting that they must be
consumed in the diet because the human body is unable to
synthesize them. These fatty acids are important for growth,
immune function, metabolism, proper functioning of the heart,
brain, liver, kidneys, intestines, and other organs, mood regulation,
and healthy skin and joints.
● Important source of energy (kcal) in our diets
● Provide important fatty acids for growth and development
● Help to transport the fat-soluble vitamins A, D, E, and K
● (Once metabolized) can be stored as energy in adipose
tissue for later use; this energy source is relied upon during
‘fasting’ (overnight or longer-term) and helps to fuel daily
activities and exercise
● (Once metabolized) can be stored in muscle cells as
intramuscular triglycerides, providing an important fuel
source for exercise
● Contributes to satiety, making us feel full during a meal and
for a period of time after a meal (more so than
carbohydrate alone). This effect on satiety is the basis for
some low-carbohydrate, high-fat weight loss diets
PROTEINS What is protein?
Protein is composed of amino acids linked together. There are 20
different amino acids, some of which are considered “essential,”
meaning that we must consume them in our diets because our
bodies cannot synthesize (produce) them. Other amino acids can
be synthesized from other substrates in our bodies and therefore
are termed “non-essential.”
Why is it essential?
● Structure and function of cells: Cells throughout our bodies are
comprised of protein
● Muscles: important for building, repairing, and maintaining
muscle cells and numerous other tissues and cells, including
bone, cartilage, skin, hair, and blood
● Hormones and enzymes: these are important for the production
and function of hormones and enzymes involved in metabolism
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What are the recommendations for dietary protein intake each
day?
The daily protein requirement for adults is based primarily on body
weight and, to some extent, the amount of exercise one engages in
each day, the type of exercise (i.e., endurance exercise vs. strength
training), age, and special situations (e.g., pregnancy, lactation).
● Healthy adults: ~0.83g of protein per kg of body weight per day
● Physically active adults (the ones who engage in frequent
endurance exercise training) : ~1.2-1.4g of protein/kg body
weight/day
● Strength-trained athletes: up to ~1.7g/kg body weight daily due
to greater muscle breakdown, normal muscle repair processes
after exercise, and building new muscle tissue.
MICRONUTRIENTS: VITAMINS, MINERALS, AND PHYTONUTRIENTS
What are they? Micronutrients include vitamins and minerals that serve as “magic
wands” to facilitate metabolic processes throughout our bodies.
These processes include the breakdown of carbohydrates for the
production of energy for muscle activity and movement, the
metabolism of some amino acids, and the metabolism of fatty
acids. Micronutrients are essential for the heart, brain, kidneys, and
all other organs to function properly.
Vitamins Vitamins are organic (i.e., carbon-containing) compounds that have
very important roles as “cofactors” in various metabolic pathways.
Vitamins include vitamin A (retinol), several B vitamins, vitamin C
(ascorbic acid), vitamin D, vitamin E, vitamin K, biotin, and folic acid
(folate).
There are two general classes of vitamins: water-soluble and
fat-soluble. Generally, water-soluble vitamins are not stored in our
bodies in big amounts; excesses are flushed out through urine.
Fat-soluble vitamins are stored in the body long-term, which can be
advantageous (e.g., for avoiding deficiency during periods of low
intake) or potentially dangerous (e.g., toxicity may result from
excess consumption through foods or supplements).
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The fat-soluble vitamins: A, D, E, and K; the B vitamins and all
others are categorized as water- soluble.
To highlight a few of the important roles that vitamins play:
maternal folate intake is essential for optimal brain and spinal cord
development in the fetus; thiamin for appropriate functioning of the
nervous system; vitamin A for eyesight; vitamin C for immunity;
vitamin D for bone health; and vitamin K for blood clotting.
Minerals Minerals are single elements and therefore are much smaller than
vitamins, but are equally important in many metabolic reactions
throughout our bodies.
E.g.: calcium, chromium, copper, fluoride, iodine, iron, magnesium,
manganese, molybdenum, phosphorus, potassium, selenium,
sodium, and zinc.
Important mineral roles include calcium for building and
maintaining bone structure, fluoride for optimal dental health, iron
for vigor and productivity, potassium and sodium for optimal fluid
balance and kidney function, and zinc for immunity. These are but
a few selected examples of the necessity of minerals for health.
Phytonutrients Phytonutrients are chemicals produced by plants. Foods with
phytonutrients have antioxidant and anti-inflammatory benefits.
Phytonutrients, also called phytochemicals, are chemicals
produced by plants. Plants use phytonutrients to stay healthy.
Many phytonutrients have been shown to be beneficial to humans
when consumed as part of the plants in which they exist naturally.
There are thousands of phytonutrients found in plants and related
foods. Some of the most common phytonutrients are:
● Carotenoids: beneficial for eye health and immune health. Foods
rich in beta-carotene and other carotenoids include: Apricots,
asparagus, beef liver, beets, broccoli, cantaloupe, carrots, etc.
● Ellagic acid: antioxidant properties, found in most fruits and
veggies
● Resveratrol: protecting the heart and circulatory system,
lowering cholesterol, and protecting against clots which can
cause heart attacks and stroke. The top food sources include red
wine, grapes, some berries and peanuts.
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● Flavonoids: can protect against cancer and cardiovascular
disease. These phytochemicals contribute to healthy cell
communication. This can trigger detoxification, decrease
inflammation, and reduce the risk of tumors spreading. Found in
almost all fruits and vegetables
● Phytoestrogens: They have been found to be beneficial in
combating symptoms and conditions caused by estrogen
deficiency. This may be of particular benefit to premenopausal
and post-menopausal women. Can be found in soybeans, tofu,
tempeh, soy beverages, linseed (flax), sesame seeds, wheat,
berries, oats
● Glucosinolates: also help to prevent cancer. Found
predominantly in cruciferous vegetables — such as broccoli, bok
choy, cauliflower, and brussel sprouts — they help to eliminate
toxins in the body.
Bottom line Deficiency: A vitamin or mineral deficiency due to a poor diet can
impair health and vitality.
Excess: An excess quantity of vitamins or minerals that are added
to foods or taken as supplements can be dangerous to our health.
Therefore, avoid megadoses of vitamin & mineral supplements
Nuance: The bioavailability of micronutrients (i.e., the proportion of
the vitamin or mineral that is metabolically active in your body) is
influenced by many factors. Therefore, the amount specified on the
package label may not be the amount that your body can use
Supplements: Micronutrient supplements have not been proven to
be beneficial in healthy adults who consume a wholesome and
varied diet. However, individuals at certain life stages and those
with sub-optimal dietary patterns may benefit substantially from
specific vitamin or mineral supplements
Translation to diet: Eat more natural, minimally-processed foods
(e.g., vegetables, fruits, nuts, seeds, whole grains) and spend some
time in the sun (for vitamin D synthesis) to obtain the required
micronutrients that you need for peak performance and to avoid
deficiency.
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BEVERAGE TIPS
● Appropriate hydration is important for performance and overall
health
● Dehydration will impair athletic performance, while
overhydration can have serious health consequences
● Water (unsweetened) should be the primary beverage
consumed throughout the day
● Drinking water before and during a meal is an effective strategy
to promote satiety and avoid overeating
● Sugar-sweetened beverages, such as soda & fruit drinks, should
be avoided or minimized
● Artificially-sweetened beverages may have adverse metabolic
effects, depending on the type of sweetener and artificial flavors
and colors that may be added
● Smoothies can be super healthful or dietary disasters, depending
on the ingredients and the serving size
● Alcohol, if consumed, should be consumed in moderation
● Coffee and tea appear to be healthful choices
FINAL TIPS
● Reduce temptations by saying “no thank you” to the packaged
snacks offered on the plane, dessert offered at meals, and office
treats that will thwart your nutrition goals
● Set realistic goals (e.g., avoid late-night snacks) and record them
to enhance the likelihood of success
● Plan in advance what and how much you will eat (e.g., a salad
for dinner)
● Allow yourself a treat occasionally and enjoy it without feeling
guilty
● Start your day with a healthful breakfast to avoid the starvation
feeling that hinders willpower later in the day. Studies indicate
that we have a limited amount of willpower to exert each day, so
it’s better to save it for the unexpected
(https://www.apa.org/helpcenter/willpower-limited-resource.pdf
)
● Focus: strive for an undistracted eating environment. When
dining alone, focus on the taste and texture of the food, rather
than working on your computer or watching TV
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● When dining with others, focus on the social aspects of the
dining experience, rather than rushing through the meal
● Practice mindfulness: be aware of (and record, if you choose)
how you feel when you eat nutritious foods vs. when you eat less
nutritious, highly processed foods or meals
● Reward yourself: when you meet your goals, reward your
successes (e.g., a massage for increasing your daily vegetable
intake for a few weeks, a new outfit for losing weight)
At the office Forego vending machine items that are highly-processed
Choose minimally processed items in the cafeteria or canteen (or
vending machine, if real food choices are available)
Pack a lunch or healthful snack in advance (when feasible)
Go for a morning walk or run in the neighborhood of your hotel (if
safe) and pick up some fresh fruit or other portable, healthful items
Assign a Chief Snack Officer (rotate on a weekly basis) who is
responsible for providing tasty and healthy snacks for the whole
team
Eating out When dining in a restaurant, request a large salad with extra
vegetables, legumes, and/or other high-quality protein sources
(such as salmon or chicken breast), even if it’s not on the menu.
The menu is merely a suggestion; many chefs will be happy to
accommodate your special request.
If you prefer to dine in your hotel room, consider taking a walk to a
local supermarket for a take-away salad or other nutritious items
Adapt your schedule for eating, sleeping, and exercise to the local
time zone
Airport and Pack nutritious, portable snacks – such as raw vegetables,
travel single-serving packets of hummus, fruit, and single-serving packets
of unsalted nuts or seeds – to eat at the airport or on the plane
Request special meals with the airline in advance of your departure
date. Various options exist, including vegan, vegetarian, gluten-free,
Kosher, etc.
Have water handy to maintain hydration and minimize the
temptation of sugary beverages
Eat light when traveling; skipping dinner is fine (and often
advantageous) when arriving at your destination late in the
evening
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