Low-quality protein powders

Post-workout recovery from liquid food in the form of a protein shake can be useful and effective, but beware low-quality or powders with too many additives. Seek out a grass-fed whey source or egg white protein if you tolerate them. Monitor your digestion and signs of chronic inflammation carefully and eliminate powders at any sign of intolerance.

DISCLAIMER:

The information in this book is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. It consists solely of nutritional and lifestyle recommendations to support a healthier body.

nutritional supplements & herbs to consider

These recommendations are made as a starting point. Do your own research and determine which supplements may serve you best. It’s best to get as many of your nutrients from food as possible.

VITAMIN A (retinol) helps to maintain the integrity of the mucosal lining of the gut. It is also helpful in maintaining immunity when balanced with vitamin D, and it is necessary for the assimilation of dietary minerals. Vitamin A is depleted by stress and strenuous physical exercise.

FERMENTED COD LIVER OIL/BUTTER OIL BLEND for fat-soluble vitamins A, D, E, and K2 as well as some omega 3 fats. I only recommend Green Pasture brand.

B VITAMINS (especially B1, B7, B12) are critical in assisting neurotransmitters for improved brain health, as well as nerve and muscular activities.

VITAMIN B1 (thiamin) is beneficial in nerve and muscular activity. Magnesium is required to activate thiamin.

VITAMIN B7 (biotin) is a coenzyme required for the metabolism of glucose, amino acids, and lipids.

VITAMIN B12 (cobalamin)
supports homocysteine metabolism, energy metabolism, and immune and nerve function.

VITAMIN C is a potent antioxidant with anti-inflammatory properties; promotes collagen production and supports carnitine synthesis. It is a potent antioxidant with anti-inflammatory properties that helps to regenerate vitamin E and improves iron absorption.

CARNITINE / L-CARNITINE can help to improve insulin sensitivity and glucose storage, and it optimizes fat and carbohydrate metabolism. It may also improve the utilization of fat as an energy source. Cofactors include iron, vitamin C, vitamin B3 (niacin), and vitamin B6.

COENZYME Q10 (CoQ10) enhances mitochondrial (cellular) energy production and can help alleviate fatigue.

VITAMIN E is an antioxidant that benefits neurological function, smooth muscle growth, and cellular communication.

L-GLUTAMINE aids in the healing of the epithelial cells that line the small intestine; also aids in general cellular repair and recovery.

LIPOIC ACID (alpha-lipoic acid/ALA) has antioxidant
properties and may motivate greater glucose uptake from the bloodstream by promoting the conversion of carbohydrates
into energy.

MAGNESIUM is required for more than 300 enzymatic processes in the body, and most people are deficient in it. Look for magnesium glycinate or magnesium malate forms.

OMEGA-3 FATS are anti-inflammatory essential fatty acids. I only recommend Green Pasture brand fermented cod liver oil.

ZINC is a potent antioxidant that aids in vitamin A metabolism. May be taken as ZMA (zinc and magnesium).

supportive nutrients & foods that contain them

Quick LIST

Proteins

• Beef

• Bison

• Chicken

• Eel

• Lamb

• Liver

• Salmon

• Scallops

• Swordfish

Fats

• Coconut oil

• Extra-virgin olive oil

• Grass-fed butter/ghee

• Red palm oil

Vegetables

• Beets

• Broccoli

• Brussels sprouts

• Butternut squash

• Cauliflower

• Kale

• Daikon radish

• Okra

• Sweet potatoes

• Squash

Fruits

• Berries

• Citrus

• Melons

• Tropical fruits

Superfoods

• Bone broth

• Fermented cod liver oil/butter oil blend

• Liver

Spices

• Basil

• Cilantro

• Cinnamon

• Cumin

• Garlic

• Ginger

• Oregano

• Parsley

• Turmeric

Дата добавления: 2015-11-14