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Protein intake is crucial for muscle growth and maintenance. Consuming around 0.7 grams of protein per pound of body weight is recommended. Beyond this threshold, there is diminishing returns in terms of muscle gains. Timing of protein intake throughout the day and having periods of lower amino acid levels can optimize muscle building.
Carbohydrate intake should be adjusted based on an individual's activity level, especially for athletes involved in glycolytic sports like CrossFit. Slowly increasing carbohydrate intake until body composition and performance plateau is recommended. Fat intake should include essential fatty acids and generally be around 50-70 grams per day, but can vary depending on individual preferences.
Micronutrients play a crucial role in overall health and performance. Analyzing an individual's dietary log can help identify deficiencies. Variety in food groups and colors of fruits and vegetables is important to ensure a wide range of micronutrient intake. Insufficient micronutrient consumption can affect energy levels, recovery, and overall health.
For individuals whose macronutrient intake seems balanced, but something still feels off, monitoring micronutrient intake can be beneficial. Ensuring a diverse and colorful diet, including a wide range of fruits and vegetables, along with proper supplementation if necessary, can help optimize performance and overall well-being.
Eating a variety of fruits and vegetables of different colors is important for nutritional balance and health. The pigment in these foods, called polyphenols, contribute to their colors and also offer health benefits. For example, green foods like leafy vegetables provide different nutrients than yellow and orange foods like bell peppers and berries. Including a range of colors in your diet ensures a diverse intake of polyphenols, which can support overall health.
While supplements can be useful to address specific deficiencies, they are not a substitute for a varied and balanced diet. Whole foods contain a complex combination of nutrients and phytonutrients that work synergistically to promote health. While specific compounds like turmeric and astaxanthin have shown benefits in studies, it is important to consider the whole food sources of these compounds rather than relying solely on supplements. Consuming a diverse range of foods is key to obtaining the wide array of micronutrients necessary for optimal health.
The human body is highly adaptable and can function within a wide range of dietary patterns. While certain conditions or pathologies may require specific dietary interventions, such as high-fat ketogenic diets for epilepsy, it is not necessary for the general population to adhere to extreme dietary practices. Each individual may have different optimal dietary needs, and finding the most suitable approach may involve personal experimentation and consideration of factors like genetics and overall health. Optimal nutrition can be achieved by consuming a variety of nutrient-dense foods and prioritizing individual needs.
Enzymes play a crucial role in metabolism, but their supplementation is not common due to challenges in absorption and availability. Oral consumption of enzymes typically results in poor absorption through the gut wall, making it ineffective as a dietary intervention. Intravenous or injectable enzyme therapies may hold more promise, but their use and effectiveness requires further research. While enzymes are important in metabolism, the body's natural metabolic processes and the availability of nutrients from whole foods typically provide sufficient enzyme activity for normal functioning.
Mushrooms, particularly medicinal mushrooms like Rishi and Chaga, have significant systemic effects on the body. They contain beneficial compounds such as beta-glucans that have been shown to have positive health effects. Adding more mushrooms to one's diet can be beneficial, and there is potential for different types of mushrooms to have different effects.
More research is needed to understand the wide range of compounds present in food and their effects on the body. Instead of focusing on isolated compounds, a more holistic approach, combining multiple nutrients and analyzing their collective effects, may provide better insights into the benefits of food. The challenge is also to make people eat more of those beneficial foods and find ways to upregulate basic physiological functions rather than relying on isolated supplements.
Dr. Mike T. Nelson has spent 18 years of his life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. He’s has a PhD in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. He’s an adjunct professor and a member of the American College of Sports Medicine.
Dr. Nelson has been called in to share his techniques with top government agencies. The techniques he’s developed, and the results he gets for his clients have been featured in international magazines, in scientific publications, and on websites across the globe.
In this episode, we talk about heart rate variability, metabolic flexibility, mastering micronutrients, holistic approaches to vitamins and minerals, supplementation needs for health and performance, and more.
Enjoy!
- Doug and Anders
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Show notes at:
http://www.shruggedcollective.com/bbs_nelson
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Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals. Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
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