LCI Fitness Nutrition

LCI Fitness Nutrition Basics
Here at LCI Fitness, we realize that high quality, intense training is only a piece of the puzzle for optimal health & wellness; another HUGE piece is nutrition.  Mike Kesthely, owner of nutritional consulting and supplement company Nova 3 Labs has put together some basic information to help you get started, and also may make you question what you may have heard. This is only the tip of the iceberg, so to speak---grab a coach for more information!

Quality vs. Quantity

Both matter.  Period.  While food quality should come first, under or over eating a high quality diet will not yield optimal results.  Eat a whole food diet as described below, but if you want a greater degree of accuracy, track your food with one of many free and easy food-tracking apps.

What Should I Eat?
In plain language, base your diet on vegetables, especially greens, lean meats, nuts and seeds, whole food starch, and little sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Ancestral Nutrition Meets Modern Society
Modern diets based on nutrient devoid foods are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed foods. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. Take the basic premise from the Paleolithic diet (REAL food!) and couple that with well-time intake of carbohydrates to support athletic performance and recovery, and you have the perfect diet.

What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High-glycemic carbohydrates are those that raise blood sugar too rapidly. They include processed carbohydrates---think candy, baked goods, and potato chips. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar, as well as removes micronutrients (vitamins and minerals)

General Guidelines: 
80% of body composition success is determined by diet. Limit processed carbohydrate intake, and obtain sufficient protein and fat to fuel and rebuild.

Protein: Average .7 – 1 gram per pound of lean body mass/day – depending on activity levels (more at times is fine).
Carbs: Our bodies preferred and most efficient fuel source. Intense training dictates need for can increased carb intake.  Numbers vary individually from 100g/day to 400g/day
Fat: 30%of total calories is a numerical guideline; if not tracking, use sparingly, and ALWAYS from high quality sources (coconut oil, real butter, olive oil, fish)
Eliminate: Sugary foods and beverages, inflammatory grains if intolerant, trans and partially hydrogenated fats, and excess PUFA’s (corn oil, canola oil, soybean oil).
Moderation: Certain high glycemic fruit, coffee, high-fat dairy products, and very limited or well-timed sugar.

Supplements: Multivitamin/mineral formula, probiotics, omega-3 fish oil, vitamin D, and protein powder.