Protein is crucial for building and maintaining lean muscle mass. 

Recommendation.

1 portion of protein = 20-30g 

Men: 1-2 portions per meal

Women: 1 portion 

Ideally you want to eat 1g of protein for every lb of body weight

About 30% of the diet should come from  Good Fats.

Examples of healthy fats:

• Eggs, Dairy

• Olive Oil 

• Flax Seeds

• Coconut Oil 

• Nuts (Raw Organic)

Carbohydrates are a quick energy source in the body.

• For Fat loss eat majority of carbs post-exercise: eat berries or low glycemic fruits.

• Only eat non-fruit and non-vegetable carbs during the 1-2 meals post-exercise

5 supplements that everyone should be taking regardless of your training goal or age. 

 

1. Multivitamins: 

A daily multivitamin can help fill in nutrient gaps in our diet which will  help you maintain your overall health.

 

2. Omega-3 fatty acids: 

Omega-3 fatty acids have been shown to improve heart health, joint health and help reduce inflammation

 

3. Vitamin D: 

Many people don't get enough vitamin D, which can help strengthen bones and improve immune function.

 

4. Probiotics:

Probiotics help restore healthy bacteria in our gut, which can improve digestion and immune function.

 

5. Magnesium: 

Magnesium is essential for many bodily functions, including nerve and muscle function