The Power of Nutrition – Luke Corey, RD, LDN | UCLA Health Sports Performance powered by EXOS

The Power of Nutrition – Luke Corey, RD, LDN | UCLA Health Sports Performance powered by EXOS

October 29, 2019 50 By William Morgan


Hello and welcome to today’s webinar.
My name is Luke Corey and I’m a registered dietician and sports nutritionist.
The topic for today is the power of nutrition and we’re going to look at how you can
use nutrition to fuel your body, to boost
your health and to power performance so
if you’re tuning in and you have a
question you can reach out to us on
Twitter using the hashtag UCLA MD chat
or you can comment on our Facebook page
and we’ll be answering those questions
at the end of today’s webinar all right
so just a brief outline of what we’re
going to discuss a day the first thing
we’re going to do is we’re going to take
a look at nutrition and give it a new
definition something that is a little
more up-to-date and then we’re going to
follow it up with talking about the
impacts that nutrition has on your day
to day performance we’re gonna look at
the difference between poor nutrition
and optimal nutrition and that will lead
into what I call the five basics of
optimal nutrition and then finally we’re
gonna finish off by putting everything
into practice you have a good
understanding of what you need to do in
order to truly maximize from this
information you’re gonna receive today
just a brief introduction as I mentioned
I am a registered dietician and sports
nutritionist I work out of the UCLA
Health Sports Performance Center that’s
located the UCLA UCLA health training
center in El Segundo which is the home
of the LA Lakers at our facility we
provide performance training and fitness
classes for youth high school and elite
athletes as well as just recreational
adults who are looking to get back into
shape from my end of things I provide
the nutrition support for all of those
members and that comes in the form of
evaluations and assessments body
composition measurements and the
creation of nutrition action plans that
they can take and start to implement
into their day-to-day routine so the
first thing I want to discuss is is
redefining what nutrition is so if you
take a look in any dictionary a typical
nutrition definition is something like
this it says it’s the process of
obtaining food the food necessary for
health and growth which is great
what they’re saying is you’re using
nutrition to keep you alive and
functioning
I’m sure that’s what we all want but
when we’re talking about optimal health
and optimal nutrition I think we need to
expand on this definition so this is how
we define optimal nutrition we see that
that it’s eating the right amount of
nutrients on a proper schedule to
achieve the best performance and longest
possible lifetime in good health so
essentially what that means is that
we’re using nutrition to not only
maximize health and happiness and
well-being but if you’re athletic to
improve your athletic performance as
well and nutrition can have a profound
impact not only on your daily health but
if you’re again if you’re an athlete on
your athletic performance as well so
taking a look here
just what day-to-day perspective what we
can see is that good optimal nutrition
habits can reduce your risk of
developing diseases and disorders like
cancer diabetes and heart disease it can
also make it easier to lose fat mass and
to gain muscle mass which is what is
optimal for good health tissue quality
so things like nails skin hair and teeth
good nutrition supports those those
particular tissues joint health is a big
one especially as we get older
good optimal nutrition can reduce your
risk of developing arthritis and other
degenerative joint disorders and lastly
if you’re an adolescent and you’re in
your growth period good nutrition can
support that growth and development so
that you can reach your full potential
so the day to day impacts of optimal
nutrition are are profound then from a
performance standpoint so this can be
athletic performance or this can just be
day to day performance even work
performance optimal nutrition can
support cognitive function so things
like focus and concentration and and
quick decision making skills though it
can all be improved and enhanced by good
nutrition your ability to exercise so
not only exercise longer and harder but
to exercise at a higher intensity
that’s all improved by simply
incorporating good nutrition practices
into your into your routine things like
energy and endurance again from an
athletic standpoint is very important
but just the energy to get through a
typical day is improved by good
nutrition strength and power from a
performance standpoint is improved your
risk of injury decreases so if your
injury prone you may want to look at the
quality of your nutrition and good
nutrition habits can reduce that risk of
injury and also help you recover from
injury if you’ve suffered one in the
past and then lastly a lot of people
suffer with poor sleep and a lot of
times it is nutrition related so the
quality of sleep can be improved by just
making some modifications to your eating
habits so what we want to take a look at
now is looking at the difference between
poor nutrition and a poor diet and what
we consider kind of the optimal
nutrition habits so if we look at those
people who typically follow a poor diet
what we see is that the consult
consuming low nutrient foods so there’s
really no quality to the foods that
they’re consuming and then they’re also
consuming those those foods and large
portions we tend to see that these
people have irregular eating patterns so
they’re skipping meals or they’re
skipping snacks or every day looks a
little bit different in terms of their
the schedule of their meals and snacks
and then lastly what we see is that
these people are typically dehydrated or
the consuming unhealthy fluid sources so
things like sodas and energy drinks and
those sorts of things so if you’re
following a diet like this typically
your calorie consumption is is higher
than it should be and that can lead to a
lot of issues like weight gain and a lot
of those disorders and diseases that we
talked about in the previous slide so
ideally we want people to gravitate more
towards what we consider the optimal
nutrition habits this is eating
nutrient-rich foods so basically getting
the best quality and every bite that you
take consuming those foods in the
appropriate portion sizes eating at
regular times and we’ll get into this
I’m in more detail later on
and then being well hydrated and
consuming healthy fluid sources so
ultimately the goal today is to help
whether it’s you or people you know
gravitate from sort of this poor diet
into something that’s a little bit more
higher quality and will help you reach
whatever goals that you have in mind so
that leads us in to what I call the five
basics of optimal nutrition see these
are the five things that you can
implement into your day-to-day routine
that’s gonna help you reach your goal
that’s gonna help improve your health
and boost your performance those five
things we’re gonna discuss our eating
schedule the key nutrients that you want
to be focusing on when you’re building
your meals out the types of foods that
you should be selecting in order to get
those key nutrients we’re gonna look at
portion sizes and then finish off with
talking about how to stay well hydrated
throughout your day so let’s start with
eating schedule so there’s a few
different routines that people typically
follow as part of their their eating
schedule some of those common routines
include one that is considered kind of
the most common which is eating every
two to three hours so a typical day for
somebody like this would be they have
breakfast in the morning they follow
that up with a snack mid-morning then
they’re having lunch then they’re having
another snack in the evening and maybe
finishing off their day with dinner
that’s a very common practice for most
people and it’s a very healthy practice
as well but there’s other people who
might follow what we call the 3 square
meals on routine where they really
thrive off of just eating breakfast
lunch and dinner they’re not really big
snack eaters and that’s perfectly fine
as well and then lastly there’s people
who skip meals or they put themselves
into a state of intentional fasting so
what that looks like is perhaps on
purpose they’re skipping breakfast every
morning and then the first meal is lunch
and then they’re having snack and then
they’re having dinner and that’s a
perfectly healthy routine as well right
one thing to consider though is you do
go into a fasting routine it’s not
really recommended for those who are
pregnant in their growth periods having
impaired glucose regulation so if they
have issues
with diabetes or prediabetes or if
they’re athletic and they want to gain
muscle it’s just it’s just not a
suitable eating schedule for those types
of people but what the research shows is
is it’s not so much the schedule that
you follow it’s the consistency that you
can maintain right so whether you prefer
to eat you know every couple of hours or
if you like three square meals or if you
like to follow a fascinating protocol as
long as you can stick with that day to
day and that every day looks the same
that’s when your body is gonna thrive so
really picking that routine that you
know you can follow on a day to day
basis is where you’re gonna get the most
benefit from and then what we want to
figure out and determine are the key
nutrients that we want to include within
those meals so this four key nutrients
that we want to ensure our part of our
entire day and a part of every meal and
snack the first one and probably the
most important one is protein right so
protein are the building blocks of our
bodies they’re the building blocks of
muscle bone tissues organs even our
brains are all built using proteins and
our bodies regenerate and replace these
proteins on a daily basis so we want to
make sure that our diet is rich in lean
high-quality proteins in order to
support these to this tissue quality
while also keeping the body healthy and
strong and for those who are in their
growth phase making sure that they have
the building blocks to grow to their
full potential so every time we make a
meal there always should be a source of
protein with that meal whether it’s
animal-based or plant-based and we’ll
get into those foods in a second here
but the second key nutrient that we want
to include in our daily diets are
carbohydrates
now carbs have kind of developed a bad
reputation over the last few years a lot
of people are associating carbs with fat
gain and unfortunately there’s not a lot
of research to actually back that up
so carbohydrates are a beneficial part
of our diets we just want to make sure
we’re consuming in the right portions
which we’re going to be talking about
in a few slides from now what we need to
know though is that carbs are the main
source of fuel for our bodies and for
our brain so we want to make sure that
we are including carbs as part of our as
part of our meals and snacks if you’re
active
carbs are your main source of energy
during exercise and then a lot of foods
that provide carbohydrates also provide
those soluble and insoluble fibers that
support got health and cardiovascular
health as well right so we want to make
sure that we do include carbohydrates
within our diets keep in mind though
that the amount that we consume can be
adjusted based on the goals that we have
so typically what we see is for people
who do you want to lose a little bit of
weight you know we’ll cut back on their
carb intakes but if you’re athletic and
you train at a high level we want to
make sure that your carb intake is
sufficient enough to support all of
those activities so proteins are a big
part of our diet carbs are a big part of
our diet we also want to make sure that
we are including fat in our diet as well
so again fat had that bad reputation a
few years ago as well everything we ate
was low-fat or no fat but what we found
in the research is that we actually need
fat in our diets right but we need the
right types of fat the reason why is
that some healthy fats support joint
health right a lot of these fats have an
anti-inflammatory property to them so if
we’re talking about reducing our risk of
our thright as’ or other chronic joint
issues we want to may want to look at
incorporating some more healthy fats
into our diet those healthy fats also
support cognitive function as well so
making sure that we are keeping our
brain healthy using these healthy fats
and then lastly there’s a lot of
essential vitamins that can only be
absorbed by incorporating some of these
fats in our diets so things like vitamin
A D and K which are all vital to just
the daily functioning of our bodies we
want to make sure that our body is able
to absorb these and the only way to do
that is to ensure that we have enough
for those healthy fats in our diets
and then lastly we want to make sure
that we are getting enough vitamins and
minerals and we’re we’re consuming the
full spectrum of vitamins and minerals
with the foods that we eat vitamins
minerals are like the you know the key
and the ignition of our car what keeps
our bought it’s what keeps our body
functioning day to day right it
essentially keeps you alive
all right vitamins and mirrors also keep
your immune system strong and healthy
and protect your body from disease so
overall when we’re building out our
meals we want to make sure that we
include all four of those key nutrients
throughout our meals throughout our
snack so by the end of the day our body
gets everything it needs to support
health performance and just day-to-day
functioning so we’ve established our
eating schedule that’s the first thing
we talked about we have identified those
key nutrients that we want to include in
our meals and snacks now it’s time to
focus on those foods that are going to
provide us with those key nutrients so
this is just a quick snapshot the
thousands of different types of foods
that can provide those key nutrients
that we’re looking for so for example we
talked about protein being a vital
nutrient in terms of maintaining good
lean tissue and and strong bones and so
on well we can get protein from a number
of sources not only lean meats things
like fish and seafood and chicken and
beef no sorts of things we can also get
it from different dairy products as well
right milk cheese Greek yogurt those all
are very good sources of protein we have
to keep in mind though that we also want
to get some of those plant-based
proteins in our diet as well so things
like beans and lentils tofu tempeh and
different nuts and seeds provide us with
those essential proteins that our body
requires right so making sure that we
get a variety of those foods as part of
our daily diet to make sure that our
body gets all the different proteins
that it requires what
– carbohydrates there’s really two
categories the first one are grain
products so these are kind of the more
nutrient-dense carb sources things like
oats wheat bread wheat pasta brown rice
quinoa barley couscous those sorts of
foods provide us with a lot of those
complex carbohydrates that give us the
fuel source to keep our bodies
functioning throughout the day but then
we also want to make sure that we’re
getting fruits and vegetables in our
diet they provide carbohydrates as well
things like apples and different types
of berries and bananas and then
vegetables like sweet potatoes squash
carrots those sorts of things those are
all carb rich nutrient-dense options
that we want to include in our diets as
well and then lastly those healthy fats
that we talked about those come from
things like nuts and seeds and different
oils things like almonds and flax seed
and chia seeds olive oil is a great safe
source of those healthy fats even some
foods like salmon which is also a
protein source provides those healthy
fats as well so getting those foods as
part of our diet is essential to making
sure that we get those healthy fats our
body requires so we’re getting a variety
of protein we’re getting a variety of
carbohydrates whether it’s through
grains or fruits and vegetables and if
we get a variety of those fat sources
that’s going to provide us with all of
those vitamins and minerals that we
talked about is that fourth key nutrient
so the key here is making sure we get
variety throughout our diets people
people typically tend to eat a lot of
the same things every day so we wanted
to expand that palatal load there we
want to start to really explore some of
these different foods that we might not
consume on a daily basis and ultimately
when you’re building out a meal getting
something from each one of these
categories ensures that by the end of
the day you’re hitting all your key
nutrient targets so visually what that
looks like is something like this what
we see here is we see a lot of color a
lot of variety just different foods that
we can be including in our diet on
daily basis so our lean proteins some of
our whole grains fruits and vegetables
even dairy products are healthy options
as well so ultimately what you need to
start thinking about is ways that you
can upgrade your current meals to
something that’s a little bit more
balanced and something that includes all
four of those key nutrients that we
talked about so here’s an example here
right a lot of people for dinner or for
lunch have something like this maybe
it’s some chicken strips with some
french fries
right yes this meal here provides
protein and carbohydrates but
unfortunately because it’s typically
deep-fried you’re gonna get unhealthy
fats as part of that meal right and then
you’re missing out a lot of key vitamins
and minerals that your body requires
right instead what we want to try to do
we want to try to upgrade from that meal
and get something that includes all four
of those key nutrients that we talked
about so something like this we’ve got
chicken we’ve got rice we’ve got
vegetables fruit even a couple pieces of
cheese what that’s gonna do is that’s
gonna give us those lean proteins that
our body requires good sources of
carbohydrate in the rice and the fruits
the vegetables healthy fat which could
be a dressing on the vegetables and the
the key vitamins and minerals from just
that variety of food that again supports
day to day functioning so if you’re kind
of following along what we’ve done so
far again is develop that eating
schedule we have identified the key
nutrients that we want to include
proteins carbs healthy fats vitamins and
minerals we’ve we’ve identified the
foods that provide those nutrients now
what we want to do is we want to focus
on consuming those foods and the right
portions so portion sizes have increased
over the last few decades and I think we
see a correlation with the increase in
you know rates of obesity and being
overweight and a lot of that is is
attributed to two portion sizes kind of
going out of control a little bit so we
want to do is we want to
use some perspective on the the sizes of
the portions of food that you’re
consuming on a daily basis and I’ll also
give you some perspective on you know
how many portions you should be
consuming over the course of a day so
the easiest way to understand portion
size is to use your hand so for example
if you have a protein source one serving
fits in the palm of your hand so it’s
about 3 ounces of something like chicken
or fish or even like beans or lentils
it’s whatever can fit in the palm of
your hand that’s one serving for
carbohydrates it’s one copped hand so
it’s about a half a cup overall so that
would be grains you know things like
oats or cereal something like that rice
it’s whatever you can fit in a cupped
hand that’s one serving those healthy
fats that we talked about it’s about a
thumb size so about one ounce or a
tablespoon right so if it’s oil if it’s
not it’s about the size of one thumb and
then fruits and vegetables a fistful
would be considered one serving so
that’s about one cup as well right so
again if you’re preparing your meal take
a look at the portion sizes you’re
consuming and just make sure they fit
with the recommendations here so to put
this in perspective let’s get an
understanding of what a typical day
looks like for your average person so
the average male consumes around 2,000
calories everyday if we were to break
that down into portions and this is kind
of the ideal breakdown we’re talking
about eight servings of protein so
there’d be about eight of those palm
falls throughout the day of protein
we’re looking at 13 servings of
carbohydrates so that’s a combination of
those grains and fruits and vegetables
typically we try to do half or more of
those servings as fruits or vegetables
and then lastly we’re talking about nine
servings or nine thumb sizes of fat as
well for that
typical male 2000 calorie diet females
typically it’s about 1600 calories a day
so you’re looking at about six servings
or six palm fulls of protein ten
servings of carbohydrates with at least
half of those being fruits and
vegetables and then seven servings of
fat or seven unfolds so if you’re
looking for a breakdown of how that’s
distributed throughout the day if we
take a look at that male 2000 calories
again eight servings of protein 13
servings of carbs nine servings of fat
if we were to break that down with this
eating schedule here it looks something
like this two of those palm folds so two
of those servings of protein will come
at breakfast maybe you add one serving
of grain two servings of fruits and
vegetables and maybe two servings of fat
what that could look like in real life
would be something like a cup of Greek
yogurt a little sprinkle of granola
maybe throw on some blueberries some
strawberries and add some chopped
almonds right that would hit that full
nutrient profile in the right portions
and then you just continue to spread out
those servings throughout the day until
you get kind of an even distribution
between your meals and snacks and you
reach your daily totals all right so the
key theme here is is know your numbers
and try to reach those numbers on a
consistent basis day in and day out same
thing with our females again some fewer
portions overall but but still
distributed throughout the day similar
to on the male example there so lastly
what we’re going to talk about is
hydration and how you ensure that you
are well hydrated throughout your day so
the human body is approximately 75%
water so small changes in hydration can
really impact the body and you may have
suffered from some of these symptoms of
dehydration things like headaches
constipation fatigue joint and muscle
pain reduced athletic performance
impaired cognitive function if you’ve
ever had any of these symptoms you may
want to take a closer look at your
hydration you might be in a dehydrated
state
so in order to avoid dehydration to stay
well hydrated it’s good to know how much
water we actually need to drink every
single day and an easy way to figure
that out is to take your weight in
pounds and divide it by two that’s the
number of ounces of calorie-free fluid
that you should be consuming every
single day so for example if you weigh a
hundred and fifty pounds you need to
drink about 75 ounces or about two and a
half liters of water every single day
all right and I keep mentioning water
because that’s your best fluid source
but you can get that hydration from
things like coffee and tea trying to
avoid putting too much sugar or cream
into those into those drinks unsweetened
iced tea so low sugar calorie free lemon
water so basically water with a slice of
lemon in it just to give us some
flavoring or again if you don’t like the
flavor just plain water using a
flavoring agent can help boost your
hydration so trying to hit that number
on a daily basis will ensure that your
body is getting all the hydration it
needs to function as and it’s best one
way to track hydration is to look at
urine color so we want something
typically in this yellow to pale yellow
that is that ensures that you’re in a
hydrated state the darker your urine
gets the more dehydrated you are the
more you’re going to need to focus on
your hydration intake in the future so
again up to this point and in terms of
our five basics we’ve talked about
establishing that eating schedule
identifying those key nutrients that you
want to include throughout your day
choosing the right foods that are going
to provide you with those key nutrients
even those foods and the right portions
and then making sure you’re well
hydrated alright to complement
everything you’ve been doing up to that
point so now it comes to putting this
all into practice and there’s some
simple things you can do in order to
achieve that what I encourage people to
do is to sit down and make a plan right
just write things out you can start by
writing out just your fuelling schedule
so take a look
you know your typical day look at your
work schedule look at your exercise
schedule your social activities and fit
your nutrition into that plan and make
sure you’re able to repeat that on a day
to day basis – to maintain that
consistency right so establish that
eating schedule so write that down then
you want to write out just how you want
your meals to be built all right always
making sure that some protein is part of
those meals and snacks making sure
you’ve got some good carb sources
whether it’s grains fruits vegetables
those sort of things and then including
those healthy fats as well once you have
that template in place it becomes easy
to start to fill out the foods that you
want to consume right so what you can do
is you have your template and then you
can build out you know Monday Tuesday
Wednesday Thursday and so on right just
using that template there so what that
looks like is now you start to pick the
foods that you want to consume so if you
go back to your your template you’re
gonna have breakfast first thing in the
morning you know you want to include a
protein source
maybe that protein source is Greek
yogurt you want to pair that with some
carbs a little bit of granola some
blueberries and then as I mentioned
earlier add that healthy fat in the form
of chopped almonds or something like
that and you repeat that throughout the
day so that you’re hitting on all those
key nutrients as you build out your meal
plan from there you can even take it one
step further and establish your portion
sizes right so your Greek yogurt one one
palm full or three-quarters of a cup
your granola is one cup handful or about
a quarter cup or half a cup and so on
and continue to do that throughout your
day because then from there what all you
need to do is build your grocery list
all right so now you have all the foods
that you need you know the amounts that
you need you just create your grocery
lists from there go to the store do your
shopping come home and if you have time
start to prepare those meals so maybe
you’re preparing you know bulk meals for
the whole week or if you’re just
preparing for the for the next day all
right that’s going to help ensure that
you’re getting all
the proper nutrition you’re getting that
optimal nutrition that we’re talking
about every single day of the week
essentially the more you do that the
more it becomes a habit right so again
kind of following this routine here you
know establishing that evening eating
schedule being consistent day in and day
out hitting those key nutrients
throughout your day choosing the best
quality foods choosing those foods and
consuming those foods and the right
portions for you making sure you’re well
hydrated throughout the day and then
just repeating that day in and day out
and again you can accomplish that with a
little bit of meal planning grocery
shopping and meal preparation so in
summary I’ve given you some some pretty
basic information but free for you to
truly be able to implement it and to
benefit from it the best thing to do is
to set a goal for a lot of people they
want to lose weight and those basics
that I just talked about there that can
help you do that right so set a goal
whether it’s weight loss maybe it’s
improving athletic performance maybe
it’s just improving markers of Health
have that goal in mind and then create
your plan so take this information that
we talked about it you may need to
modify a few things but overall those
are the typical recommendations that you
want to follow that’s gonna be the plan
that’s going to be the the roadmap for
you to reach that goal something that
can be really beneficial for a lot of
people is to recruit people who are
supportive so maybe it’s family members
or friends people have similar goals who
you can follow and take this journey
along with it just makes it easier for
you to reach your goal it provides you
with that accountability that you’re
looking for so recruit a team track your
progress whether that’s just checking in
with yourself every single day if you’ve
set say you know a hydration goal at the
end of the day check off whether you
accomplished that or not the other way
to track your progress is to meet with
somebody like myself a dietician who can
track that progress along with you and
then lastly a lot of this can be
challenging making changes to your
routine especially if it’s a routine
default for such a long time
can be difficult so celebrate those
victories if your hydration is
drastically improved right you know
celebrate that posted on social media
you know go out for dinner with your
family your friends and just celebrate
that accomplishment overall if you can
implement that routine that we just
talked about if you can track your
progress celebrate your victories this
is just gonna go a long way towards
moving you down a more ideal and
healthier path towards that optimal
health and optimal nutrition so if
you’re looking for more information you
can reach us through our website UCLA
health org slash sports performance if
you’re looking for a one-on-one
consultation you can reach out to us
there as well but overall I just want to
say thank you guys for tuning in and
we’re happy to answer some questions so
again if you have a question you can
reach out to us on twitter using hashtag
UCLA md chat so I think we’ve got some
questions now all right
okay so first question is what do you
think about diet trends like keto diets
and intermittent fasting so these are
two of the more popular nutrition trends
that we’re seeing these days both of
yous typically in a weight loss you know
capacity so people using keto diet or
interim fascinating as a way to lose
weight and there’s actually a lot of
research to back that up
the thing about keto diet intermittent
fasting is that there they can be
challenging diets to maintain and you
really have to you know follow it as
specified right so you can’t just do
like a half a keto diet some days and
then other day is just a regular diet
it’s one of those things you really got
to follow and stick to on a day to day
basis I also recommend if people are
looking to do something like keto diet
or intermittent fasting to reach out to
somebody like myself who has
lot of experience and knowledge in those
areas and can help just help you
establish the proper guidelines that you
need to follow in order to really
maximize you know these these diet
protocols all right any recommendation
for eating during sports a volleyball
tournament I have one to two hour breaks
what are items that are promoted to be
good but really or not so things like
sports tournaments can be challenging
because you’re on the road there’s not
usually a lot of good healthy options in
the area so what I typically recommend
people do is one take a look at the
schedule ahead of time understand where
your breaks are and how long those
breaks are and then plan accordingly I
really encourage people to pack their
own snacks and meals get yourself a
little cooler that you can take with you
to the tournament that’s got healthy
options so you don’t have to rely on you
know buying something from the from the
cafeteria from the canteen or from you
know a local fast food place and
something that’s typically promote
promoted as as being good but really
isn’t especially for youth sports it’s
gonna be things like sports drinks like
Gatorade or Powerade those are really
useful for people who train or perform
in a really high level but for your day
to day youth athletes those are just
really high sugar high calorie foods you
probably don’t need at that point you’re
better off suited with something like
fruits and vegetables just plain water
packing snacks like trail mix or protein
bars you know even like a peanut butter
and jam sandwich is just gonna be a
better option for you at a tournaments
and different sporting events let’s see
here if my goal is to lose weight how do
I modify these recommendations you
provided so as I mentioned the those
recommendations are pretty universal to
most people no matter you know what your
goal is whether you’re trying to lose
weight or perform at your best in your
sport establishing an eating schedule
that’s consistent will help with that
the only place you want to modify is
probably with
your your portion sizes alright so in
the end if your goal is to lose weight
you just need to be consuming fewer
calories typically the easiest place to
reduce from is gonna be your your
carbohydrate intake so if you remember
for the mail and a 2,000 calorie diet it
was about 13 servings for a female it
was about 10 so even just cutting back
in those areas maybe dropping from 13 to
210 or 9 for the male and from 10 to 6
or 7 for the female that’s going to
reduce that overall calorie intake and
that’s what’s gonna help lose that
weight the other part of the equation is
just exercising more right so we want to
be able to burn more calories than we
take in and that comes in the form of
exercise all right last one here so is
plant-based diet the best solution for
health and fitness I’ve seen many
documentaries on Netflix supporting that
I’ll just say that Netflix is in the
business of making money so a lot of
those documentaries that you see on
there they can be very deceiving and
they can really skew a lot of what the
research actually says so plant-based
eating is not necessarily healthier than
just a regular diet that includes
animal-based proteins what it comes down
to like I mentioned is are you getting
all those key nutrients that we talked
about really when it comes down to
health it’s making sure that we’re not
at risk of a nutrient deficiency that
our body is getting everything it needs
in terms of carbs proteins healthy fats
and all the vitamins and minerals that’s
gonna be a better solution for good
health than just going and starting a
plant-based diet there’s nothing wrong
with the plant days based diet you can
certainly be just as healthy that way
but it’s not you know the best diet out
there all right so so thank you for your
questions and I appreciate you guys 2
minute tuning in and I hope you have a
great rest of your day thank you very
much
you