​Overview

Basic nutrition fundamentals of:

• Hydration

• Proteins

• Carbohydrates

• Fats

• Vitamins and Minerals

• Digest our food better

• Helps aid in muscle recovery

• Maintain a healthy immune system

​Protein helps us:

• Strength and endurance during performance

• Optimal brain function during physical activity

Hydration helps us maintain:

Hydration and Proteins

Carbohyrdrates

​Quality carbs help us:

• Keep our thyroid functioning well

• Regulate our mood and emotions

• Sleep better

• Help provide us energy

​Healthy Fats help:

• Burn body fat and build muscle

• Your cells work properly

• Build a strong immune system

• Absorb important nutrients like vitamins A, D, E and K

Vitamins, Minerals, & Phytonutrients

Without enough of these micronutrients:

• You’ll get sick more often

• Your brain function and coordination will decrease

• Your muscle (and heart) contractions will be less powerful

• Your endurance will suffer

• Often times you will suffer muscle cramps

• Increase your risk of heart disease, cancer, diabetes, and more

How Much to Cosume?

Instead of counting every single calorie, this is an effective way to measure how much we need.
We will calculate our caloric intake numbers from each category next week based on our weight.

Hand Portions for Consuming Calories