Wednesday, June 24, 2015

Some basic rules for good nutrition

Shola and Khaled have different proportions but both maintain a consistent back angle, raise hips and shoulders at the same rate, and keep knees straight before the hips open.
Nutrition Basics

Everyone is an expert on nutrition, and the internet abounds with detailed and conflicting information. Instead of quibbling over details, we'd like to start by introducing some good rules of thumb for fueling yourself:

  1. Eat real foods. If it comes in a box or bag and has a bunch of ingredients, there's a good chance it's not real food.
  2. Cook your own food most of the time. That way you know what goes into it. If you don't know how to cook, learn! It's an important life skill. If you're busy, make the time to prepare something simple.
  3. Make sure you're getting enough protein (there's a good chance you need more than you're eating now). 
  4. Choose quality fats: avocado, olive, coconut, and fat from grass-fed beef, pastured/free-range pork and poultry, and wild-caught seafood. Avoid industrial seed oils like soybean and canola oil.
  5. Choose nutrient-dense carbohydrates: vegetables (particularly leafy greens), sweet potatoes, and whole fruits (particularly berries and citrus).
  6. Drink plenty of water and don't drink your calories (e.g., soda, juice, beer, and shakes).

Workout
5 rounds with full recovery:
5 cleans
farmer’s walk