Nutrition for Health and
Performance.pdf
Nutrition
Salahaddin University (Kurdistan Region) (SU)
132 pag.
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INTRODUCTION TO THE COURSE
MEET THE TEAM
At the School of Calisthenics, we know how important nutrition is for our overall health and
the impact that good health has on our training performance, recovery, overall progress and
ultimately our happiness!
We always want to bring you the highest quality educational content and information we can
which is why we've teamed up with nutritional expert Michelle Meinking MS, RDN to bring
you this Nutrition and Health course.
MEET MICHELLE MEINKING MS, RDN
Michelle is a qualified nutritionist and registered dietitian currently working in professional
performance sports within the Major League Soccer (MLS) in the USA.
She has been working as the first team dietician and nutritionist since 2017 for Real Salt
Lake, and developed the nutritional programme, working to develop and build the nutrition
initiatives for the entire organisation.
She has also worked with the Green Bay Packers in the NFL, Chicago Cubs in the MLB,
team USA olympic ski and snowboard teams as well as the athletics team at the University
of Notre Dame.
QUALIFICATIONS




Bachelors in Exercise Sport Science (University of Wisconsin - La Crosse)
Master’s in Nutrition & Dietetics - Sports Concentration (University of Utah)
Certified Registered Dietitian Nutritionist (RDN)
Certified ISAK (skinfold measurements)
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1-SoC Plate Final..pdf
1-_Handy_ Guide to
Portions.pdf
TDEE 2 (3).pdf
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MODULE TWO // MEET THE MACROS
WHAT TO EXPECT
In this module, we'll cover each of the macronutrients, their role in the body and various
classifications of each.
So, sit back, enjoy and meet the macros!
WHAT ARE MACRONUTRIENTS?
The term “macronutrients” simply means nutrients that are needed in larger quantities by
your body in order to function properly. The macronutrients include carbohydrates, protein,
fat, and water. These are essential nutrients, which means that your body is unable to make
them, so you must get them from food. This is the whole reason why we eat. Our body
needs the energy and many other nutrients that macronutrients provide.
Master the Macros Final..pdf
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MODULE TWO // MEET THE MACROS
CARBOHYDRATES
IN THIS SECTION
We'll review the function and role of carbohydrates in the body, different classifications of
carbohydrates and carbohydrate intake recommendations.
Carbohydrates can get a bad rap sometimes. Many fear them or consider them “unhealthy.”
However, carbohydrates include many nutrient-dense foods such as whole grains, fruits, and
vegetables; and they certainly have their place in a healthy eating pattern.
When it comes to carbohydrates, it’s important to be mindful of type, quantity and timing of
having them. While some may choose to limit their carbohydrate intake, others may include
them, but emphasise consuming high-quality, nutritious options. There is no right or wrong,
it’s what works best for you and your body.
What is important, is choosing nutrient-dense and high-quality carbohydrates to help fuel
your brain and body.
We will discuss this more in Module Four.
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FUNCTION + ROLE IN THE BODY

energy
Primary energy source: for most, carbs are the main fuel your body uses for
Cognitive function: glucose (a type of carb) is the only form of energy your
brain normally can use

Spares protein to prevent muscle breakdown

Supports hydration

Helps you maintain intensity during training

A source of many vitamins and minerals

SIMPLE VS COMPLEX CARBOHYDRATES
Carbohydrates can be broken down into two main categories:
Simple + Complex
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SIMPLE CARBOHYDRATES
Simple carbohydrates are single unit “sugars” which are digested and absorbed more readily
in the body and therefore provide a quick source of energy. However, due to their quick
absorptive nature, energy levels may not be sustained and you may see a spike followed by
a drop in energy.
Typically, this is not what we want. However, these can be useful in certain situations such
as sports performance, which we will go over in Module 7: Performance Nutrition. Simple
sugars can be further classified into refined grains, natural sugars and added sugars.

Refined Grains: These are grains that have been processed and stripped of
some of the nutrients. Sometimes, they have them added back through a process
called enrichment. Examples of refined grains are white bread, white rice, cereal and
white pasta.

Natural Sugars: These are sugars that are found naturally in foods such as
fruit and dairy.

Added Sugars: These are sugars that are incorporated during food
processing or preparation and include foods such as candy, baked goods and soda.
Generally, we want to limit the amount of simple carbohydrates we consume. However, as
previously mentioned, they do have their place in a healthy eating pattern. Also, sources of
simple sugars such as fruit and dairy are actually very nutritious and items we should be
eating. We will touch more on the specifics in later modules.
COMPLEX CARBOHYDRATES
Complex carbohydrates include starches and fibers. As the name implies, they have more
complex structures than simple carbohydrates and, therefore, are digested and absorbed
more slowly in the body providing more sustained energy and fuel.
Complex carbohydrates include foods such as oats, whole grains and starchy vegetables.
As mentioned previously, complex carbohydrates can further be broken down into starches
and fiber, which are explained below.
Starches: Starches are energy-yielding (they provide calories) and come from sources such
as whole grains, beans, legumes, vegetables and fruit. Their complex structures along with
fiber and other nutrients cause them to be digested and absorbed slower, which results in
longer/more sustained energy. They help keep you full as well as provides many other
nutrients and health benefits.
Fiber: While fiber is not technically a “nutrient” as it generally does not provide the body with
energy, it has many unique health benefits and is important to overall health and body
function. Fiber plays an important role in supporting gut health, digestion, bowel regularity
and reduces the risk for many diseases. Fiber, unlike starch, cannot be broken down or
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digested by the body. Foods contain all different types of fiber, each having their own unique
health benefits and can generally be classified as soluble or insoluble fiber.
Insoluble fiber does not dissolve in water and helps move waste through the gut by
absorbing water into your stool, thus adding bulk and softness, helping promote regularity
and prevent constipation. For this reason, insoluble fiber is sometimes referred to as
“nature’s broom.” Conversely, soluble fibers do dissolve in water. Soluble fiber helps reduce
dietary cholesterol and fat absorption, regulate blood glucose levels, and slow stomach
emptying. Many fiber-rich foods have a mixture of both soluble and insoluble fiber.
Some fibers (both soluble and insoluble) are fermentable by friendly bacteria in the gut
producing short-chain fatty acids (SCFA) which may provide energy, help absorb other key
minerals especially Calsium (Ca), Iron (Fe), Zinc (Ze), and Magnesium (Mg), support
immunity, suppress harmful bacteria that promote inflammation, act as signalling molecules
and aid in improving other metabolic measures. We will discuss more on fibers’ impact on
gut health in Module 10.
Lastly, foods that contain fiber (fruits, vegtables, whole grains) also contain essential
vitamins, minerals and phytonutrients that likely work together along with fiber to promote
health. So it’s important to keep in mind fiber in isolation (i.e. supplements) may not be as
beneficial when it’s not consumed with all the other key nutrients that come in food form.
Remember, the concept of food synergy discussed earlier? That holds true here!
The fiber content of food can vary greatly, so eating a variety of different foods is important.
Fiber content does drop when the fiber-rich part of a food is removed - such as the bran in
whole grains or the edible peels on fruits & vegetables, so be mindful of this.
Fiber intake recommendations are as follows:
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
< 50 years: Men 38 g/d and Women 25 g
51 or older: Men 30 g/d and Women 21 g/d

There is no set upper limit since high intakes have not been confirmed to
cause adverse health effects. However, consuming more than 50-60 g/d may lower
your body’s ability to absorb certain vitamins and minerals and may cause gas,
bloating, or diarrhoea.
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CARBOHYDRATE INTAKE RECOMMENDATIONS
How much to have...?
Carbohydrates provide 4 kcal/gram. Recommendations for carbohydrate intake vary and are
individualized based on activity level, current diet, age, and more. The minimum
recommended for proper brain function is 130 grams/day, based on a 2,000 kcal diet this
would equal 520 kcal or 25% of kcal.
Beyond fueling your brain your body also needs energy from carbs, the acceptable
macronutrient distribution range (AMDR) for carbohydrates is 45-65% of your total caloric
intake. So, for a 2,000 kcal diet that’s 225-325 g/ d or 900-1,300 kcal/day from
carbohydrates. It’s advised to limit added sugars to less than 10% of your total calories,
which for a 2,000 kcal diet would be less than 200 kcal or 50 g of sugar.
As mentioned previously, there’s a greater emphasis on what types of carbs you are
choosing. To optimize health and achieve a healthy eating pattern choose carbs from
sources such as whole grains, fruits, and vegetables while limiting added sugars and refined
grains. We will discuss carbohydrates and food sources in greater depth in Module 5 - so
stay tuned!
Meet the Macros_
CHO - Final. copy.pdf
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MODULE TWO // MEET THE MACROS
PROTEIN
IN THIS SECTION
We'll briefly go over protein's main functions and roles in the body, different classifications of
protein as well as general protein recommendations.
Protein usually has a starring role in people’s perception of eating well and enhancing
performance. And, indeed, it does have an important place in a healthy eating pattern. The
word itself comes from the Greek word proteios, meaning “first” or “primary.”
FUNCTION + ROLE IN THE BODY

Structure: protein is the "building blocks" of the body and makes up many of
your tissues (muscle, bone, etc.). Your body is about 16% protein, so you can see
how important it is.

Enzymes: facilitate and speed up reactions in the body like metabolism of
food into usable energy.

Hormones: some hormones (your body's messengers) are made up of
protein

Defence mechanism: skin (made of protein) is your first barrier to
bacteria/injury, blood-clotting proteins reduce bleeding, antibodies contain protein
which aid in immune system support.

Transport carriers: Hemoglobin (a protein) transports oxygen to body cells,
lipoproteins carry fats from the liver and intestines to body cells and glucose uses
proteins to move across membranes.
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Energy: unlike fats, protein can be converted to glucose and used for energy.
However, this is not a desirable process as protein is not the body's preferred fuel
source and muscle loss can be a consequence.
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PROTEIN 101
Proteins are made up of building blocks called amino acids. There are 20 different amino
acids; 9 are essential, meaning you need to get them from your diet, while the other 11 your
body can make. You can think of amino acids like letters in the alphabet. The same 26
letters of the alphabet can form thousands of different words, all with their own unique
meanings.
It’s the same in your body. Amino acids can be arranged to form thousands of different types
of proteins, all with unique functions. However, just like letters must be arranged correctly to
spell and express their intended meaning, the amino acids we get from food must also be
arranged correctly to perform their function in the body. This coordination of amino acid
arrangements is the job of your DNA which orchestrates this process.
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COMPLETE VS INCOMPLETE PROTEIN
Protein quality depends on both the amino acids present in the food as well as the protein
digestibility. Typically, protein is categorised as “complete” or “incomplete.”
A complete protein provides all 9 essential amino acids in sufficient amounts needed by the
body. These are animal-based proteins such as meat, poultry, fish, eggs, and dairy. Soy
protein and quinoa are unique in that they are plant sources of a complete protein.
Conversely, “incomplete” proteins do not contain all 9 essential amino acids in sufficient
amounts needed by the body. This is not to say they do not contain all the amino acids,
however, the amount of one or more amino acids may be limited and not adequate for
protein synthesis or repair in your body. These include plant-based protein sources such as
beans, peas, lentils, nuts, and seeds.
Complete vs incomplete protein is not to say one type is superior to the other, rather it is
important to focus on eating a variety of protein sources (both plant and animal) to provide
your body with all the amino acids it needs. You may have heard the term “protein pairing”
referring to combining two incomplete proteins to provide your body with all the essential
amino acids for example eating rice and beans. This is certainly a great way to provide a full
spectrum of amino acids, however, it is notable to mention they do not have to be consumed
at the same meal for this to be effective, it’s about overall daily intake.
PROTEIN INTAKE RECOMMENDATIONS
Many factors contribute to individual protein recommendations such as age, physical activity,
body size, performance goals and more. It’s important to note that the body doesn’t store
excess protein from food, instead it is broken down and stored as fat or glycogen (just like
the other macronutrients). Therefore, it’s important to regularly supply your body with protein
by spreading it evenly throughout the day and incorporating a protein source at every meal
or snack. Protein provides 4 kcal/g, just like carbohydrates. General guidelines recommend
protein intake to be 10-35% of total kcal. For some perspective, based on a 2,000 kcal diet
that would be 50-175g or 200-700 kcal of protein. However, as previously mentioned, protein
is very individual to each person, especially for the active population. We will discuss protein
in greater detail in Module Four + Seven.
Meet the Macros_
Protein - Final..pdf
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MODULE TWO // MEET THE MACROS
FAT
IN THIS SECTION
What's important to know is that fats like carbohydrates and proteins are essential to the
body and overall health.
Lipids, better known as fats, are a complex and ever-evolving macronutrient. There are
many misconceptions as well as confusion surrounding fats and there is continuously new
research and findings. What’s important to know is that fats like carbohydrates and proteins
are essential to the body and overall health.
FUNCTION + ROLE IN THE BODY
Maintains body temperature
Supports: immune function, metabolism, cell signalling and hormone
production

Cushions and protects organs

Facilitates nerve transmission
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Absorption and transportation of fat-soluble vitamins (A, D, E, K)

Satiety: adds flavour, aroma and texture to food and helps satisfy hunger
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TWO CATEGORIES OF FAT
There are two main categories of fats, saturated and unsaturated, which determine their
characteristics and functions in both food and health. Fat-containing foods have a blend of
these (saturated and unsaturated).
Saturated fats: they are solid at room temperature and are more stable (less likely to spoil
or turn rancid). Sources include animal-based (fatty cuts of meat, chicken skin, egg yolks,
dairy), tropical vegetable oils (coconut, palm), cocoa butter, deep-fried foods and
commercially baked goods.
Unsaturated fats: they are liquid at room temperature and they can be further divided into
monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids.
Monounsaturated: Omega-9s
Olive oil, avocado, nuts
Note: the body can make Omega-9s if enough Omega-3 and Omega-6 are
consumed
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Polyunsaturated: Omega-6s and Omega-3s
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Omega-6: Vegetable Oils (corn, cottonseed, soybean, sunflower)
Omega-3: Fatty fish, flaxseed, chia seeds, nuts and seeds
Recommendations include incorporating more unsaturated fat and limiting saturated fat in
your diet. However, as previously mentioned, there is much debate about types of fats and
their role in human health. Therefore, as always, we recommend you obtain your fat from
mostly unprocessed and whole food sources and limit industrially made fats such as transfats and partially hydrogenated vegetable oils.
THE TYPE OF FAT WE CONSUME IS IMPORTANT!
The fat we consume in our diet is either used for energy, incorporated into other body
tissues and organs or stored as adipose (fat) tissue. All of our cell membranes are
composed of phospholipids, which means they too are fat-based.
Therefore, the type of fat we consume is important because it quite literally becomes a
part of us and our cells; which can have a powerful impact on how our cells interact and
communicate. Your brain and nervous tissue are especially rich in fat with your brain being
60% fat!
ESSENTIAL FATTY ACIDS
Food must supply certain essential fatty acids, Linoleic Acid (LA) an omega-6 and AlphaLinolenic Acid (ALA) an omega-3, because your body lacks the enzymes to make them.
However, in today’s modern diet we tend to over-consume omega-6 fatty acids (from refined
vegetable oils such as corn, sunflower and soybean) and under-consume omega-3s. This
overconsumption of omega-6s can counteract the health benefits of omega-3s and create a
pro-inflammatory environment. Therefore, it's important to focus on omega-3s which have
been shown to reduce inflammation and support brain function.
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The three most important omega-3s are ALA, DHA, EPA because these cannot be made by
the body and therefore must be consumed in your diet. Of the three, ALA is most commonly
found in foods and it can be converted to DHA and EPA, however, the conversion is very
inefficient. Therefore, directly consuming EPA and DHA from sources such as fatty fish and
shellfish 2-3 times per week is crucial in order to help meet your body’s needs.
Fats intake recommendations:
Fats provide 9 kcal/g, which is significantly higher than carbohydrates and protein, which
provide 4 kcal/g. The recommended intake for fats is 20-35% of your calories coming from
fats, and less than 10% of those from saturated fats. For a 2,000 kcal that would be 44-78g
fat and 22g or less saturated fat. Lastly, it is recommended to limit/avoid foods that contain
synthetic sources of trans fats, such as partially hydrogenated oils.
Specific Omega-3 recommendations:

Total Omega-3s: minimum of 1.3-2.7 g/d

ALA: 1.6 g/d for men and 1.1 g/d for women
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EPA and DHA: 500 mg/d
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How? Aim for 8oz of fish 2-3 times per week
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MODULE TWO // MEET THE MACROS
WATER
Water is vital. You may be able to survive weeks without food, but you can’t live longer than
a few days without water. Water is the most abundant substance in the human body as well
as the most common substance on earth. Every body cell, tissue and organ needs water to
function and it’s the nutrient your body needs in the greatest amount.
On average, our body is about 45-75% water. For an average adult that’s 8-12 gallons of
water! All body tissues contain water in varying amounts, but muscle holds significantly more
water than adipose tissue (fat), so individuals with greater muscle mass have higher
proportions of body water and thus increased needs.
It’s important to note water does not provide “energy” or calories, rather its role is to assist in
energy production and many other body processes.
Water plays a key role in cardiovascular function, body temperature regulation, carrying
nutrients and other substances (oxygen) to your cells and muscles, carrying waste products
away, moistening and lubrication of body tissues and joints, softens stools and prevents
constipation.
CHECK OUT THE INFOGRAPHIC:
"Meet the Macros: Water" to see how much water some of your tissues are made up
of - click here
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HYDRATION IS A 24/7 JOB
Our body does not “store” water like it does fat or carbs. Therefore, we need to be sure to
continuously replace losses throughout the day. Since water is crucial to regulating
processes involved in energy production, even mild dehydration can cause a drop in energy
and certainly interfere with physical activity and performance.
Signs of dehydration include thirst, fatigue, headache, irregular heart rate, lack of
concentration, muscle weakness, irritability, confusion, nausea/vomiting and decreased
sweat.
There are 3 main ways we experience water loss: skin (sweat), waste (urine/faeces), and
respiration. Conversely, there are 3 main ways we gain fluid: beverage, food and
metabolism.
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DRINK UP!
"We can get fluids from many sources including water, other beverages (tea, juice, milk,
coffee, smoothies) and food. Food sources are often overlooked, but foods such as juicy
fruits, vegetables and soups account for about 20% of our fluid intake.
Fruits that have a high water content include oranges, apples, melons and pineapple and
vegetables include cucumber, lettuce, celery, zucchini, peppers and tomatoes.
Thirst triggers us to drink, but think of this as a warning sign. You don’t want to wait
until it’s too late - so stay on top of it and drink up!"
Fluid intake recommendations:

Males 3.7 L (125 ounces or 15 ½ cups) and females 2.7 L (91 ounces or
about 11 ½ cups)

An easy rule of thumb is to consume your body weight in ounces for example
150 lb = 150 fl oz)

This may seem like a lot, but remember this is total water, from both food and
beverages Generally, about 8 cups of fluid a day along with food is enough to replace
losses. However, those who are physically active may have higher needs, which we’ll
talk about more in Module 7: Performance Nutrition.
Water toxicity: Generally, it’s rare to drink too much water, as water intake
and loss typically balance out. If you consume extra your kidneys eliminate the
excess. However, water toxicity can occur and can be of particular concern in
endurance athletes who may over-hydrate and end up in a state of water and
electrolyte imbalance called hyponatremia.

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Water needs vary based on your health, age, body composition, physical activity, climate
and much more. Conditions that increase fluid needs include heat or cold, higher altitudes,
strenuous work or exercise, high-fiber diet, fever, diarrhoea, vomiting, pregnancy and
breastfeeding. A simple way to check your hydration status is “WUT” - each morning when
you wake up you can simply do the following check-in:
HYDRATION CHECK
WUT– Possible dehydration if 2 or more present:

Weight: lower weight (fluctuations greater than 1 lb)

Urine: darkened first morning urine or reduced amount

Thirst: dry mouth or the craving of fluids
Note: urine colour affected by high protein intake, certain foods (beets, berries, asparagus)
and riboflavin (a B vitamin in multivitamins or sports drinks).
Hydration is crucial to health as well as optimising performance. Ensuring you are hydrating
throughout the day by carrying a water bottle, drinking plenty of fluids, and eating water-rich
fruits and vegetables is an easy way to help your body function properly and feel your best.
Hydration Check Final..pdf
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Module 3
2-Eat the Rainbow Final.pdf
MODULE THREE // MEET THE MICROS
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PHYTONUTRIENTS
WHAT ARE PHYTONUTRIENTS?
Many plant-based foods produce "phytonutrients" (photo = plant in Greek) to protect
themselves against viruses, fungi, bacteria, insects, drought and the sun.
WHY DO WE NEED PHYTONUTRIENTS?
Beyond functions within the plant, phytonutrients provide aroma, texture, colour and flavour
to many foods. Although not technically essential in the diet, phytonutrients potentially
promote health by:





Strengthening the immune system
Slowing the ageing process
Decreasing inflammation
Acting as antioxidants to fight free radicals
Preventing or reducing the risk of chronic disease
FOUND IN:
Phytonutrients can be found in all edible parts of fruits and vegetables, however, they are
mainly concentrated in the skin or peel. Some researchers believe there are up to 10,000
different phytonutrients, and of those, more than two thousand are plant pigments that help
add colour to your plate.
For example, they have discovered over 170 different phytonutrients in just one orange!
There are many categories of phytonutrients and they are grouped based on their
biochemical characteristics and protective properties in the body. Many of the phytonutrients
found in fruits and vegetables fit into the Carotenoids and Flavonoids groups.
Carotenoids: Come from red/orange plant foods and some green plant foods. Well-known
carotenoids include beta-carotene, lutein, zexanthin and lycopene. Carotenoids appear to
help prevent cancer, fight free radicals and reduce the risk of macular degeneration.
Flavonoids: Are a sub-group of polyphenols that are better studied than other
phytonutrients. Flavonoids appear to aid in sending signals to cells rather than acting as
antioxidants. Common flavonoids include anthocyanins and flavanols (catechins,
epicathechins, quercetin).
Check out the "Eat the rainbow" infographic for foods that fit in these groups.
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It’s important to keep in mind that phytonutrient content in foods will vary due to the growing
conditions the plant experiences such as soil, temperature, climate, predators, plant
maturity, water, sun, altitude, etc.
Food processing and preparation can also impact the phytonutrient content of foods. Some
phytonutrients such as carotenoids are fat-soluble and are able to be stored in the body.
Others, such as flavonoids are water-soluble and are not stored and, therefore, need to be
consumed often.
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Since there is limited understanding of how these compounds are digested, absorbed and
metabolised, there is currently no recommended intake. However, as we already know,
eating a variety of colourful plants in our diet is important for many reasons - and this is just
another one!
When it comes to supplementing with phytonutrients, little is known about the effects or
benefits. Furthermore, as we discussed, this does not allow for the synergistic effects of the
complex nutrient makeup of foods. Therefore, it is recommended you get them from real
food vs supplements.
HERBS + SPICES
Herbs and spices help add flavour and aroma to our food, and increase the enjoyment of
nourishing foods. Just like fruits and vegetables, spices and herbs are sources of
phytonutrients - which makes sense, because they also come from plants!
Since most herbs and spices have the water removed, the phytonutrients are even more
concentrated and are better retained. So even a little bit can go a long way.
Research is showing that certain herbs and spices may help reduce inflammation, promote
immunity, enhance insulin activity, boost metabolism, curb appetite, increase satiety and
protect against certain diseases.
Furthermore, research suggests that when paired with certain foods, herbs and spices may
help boost the phytonutrient power within those foods. For example, some herbs and spices
may protect vitamin E in oils, increase the bioavailability of beta carotene in vegetables or
reduce fat oxidation when grilling meat.
Common herbs and spices receiving attention for their health benefits include
cinnamon, cloves, ginger, coriander, black pepper, oregano, rosemary, thyme, paprika
and turmeric.
Adding in a bit of flavour from herbs and spices is a simple and easy way to boost the
nutrient content of your meal. Try adding a bit of garlic to your sautéed vegetables, ginger in
your tea, or cloves in your coffee. Or even better, try a healthy swap such as replacing sugar
in your oatmeal with cinnamon.
Herbs and spices are a fun and easy way to incorporate a little extra nutritional boost
into your favourite foods!
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MODULE THREE // MEET THE MICROS
PRE + PROBIOTICS
BACTERIA IN OUR GUT
Prebiotics and probiotic are another type of phytonutrient. They work together to help us
achieve a healthy gut and healthy gut bacteria.
WHAT'S THE DIFFERENCE BETWEEN PRE + PROBIOTICS?
If you break down both of these terms, it reveals their functional differences and role in the
body. In Greek, pro- means “before” and bios- means “life.” Thus, probiotics are “lifepromoting.” Furthermore, pre- means “before” which signifies they are a prerequisite to life.
When we discuss probiotics we are referring to the actual beneficial bacteria in our gut.
Whereas prebiotics can be thought of as food for these beneficial bacteria.
We have billions of friendly bacteria living in our digestive tract that help us digest food and
absorb nutrients. Gut bacteria also play a role in immunity, protecting us against unhealthy
micro-organisms, regulating body composition, cardiovascular health and much more.
The human gut houses trillions of friendly microbes (mostly bacteria) and there are 5001,000 different bacteria strains. In fact, micro-organisms in the body outnumber human cells
ten to one and if you were to weigh all the microbes in the body, it would be approximately
1.4 kg or 3 lbs!
The human gut microbiome is very individualised - each person’s bacterial flora may be as
unique as fingerprints. It’s important we consume foods that help promote our healthy gut
bacteria because they can also be replaced with bad bacteria which influences our
metabolism, digestion, body composition, overall health and more. There are many factors
that can impact our gut health which we go in more detail about in Module 9: Digestion + Gut
Health - so stay tuned!
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PROBIOTICS
The term probiotics was actually first used in 1965 to contrast them with antibiotics.
Antibiotics inhibit the growth of microbes, whereas probiotics help stimulate their growth or
repopulate them. As previously mentioned, probiotics are live, micro-organisms that populate
our gut and have many functions in the body.
Typically, probiotics are created from fermentation. The fermentation process creates
alcohol, lactic acid and acetic acid which prevent spoilage and retain nutrients. However,
fermentation has other benefits aside from promoting good gut bacteria. For instance, when
certain grains, tubers and seeds are soaked, sprouted, and/or fermented the anti-nutrients
they contain may be reduced. This leads to improved digestion, greater mineral absorption
(fewer phytates), and increased protein bioavailability (fewer protease inhibitors).
Additionally, fermentation produces B12 as a by-product, so therefore it can increase your
intake of this important nutrient.
It’s important to keep in mind that the many different species and strains of probiotics
provide different potential health benefits and some may have no impact at all. Probiotics are
categorised by genus, species and strain. Research is continuous but still limited on which
are beneficial, how much should be consumed and who may benefit. Therefore, no current
recommendations on consumption exist. However, incorporating a variety of probiotic foods
in your daily eating pattern is important for gut health.
Good sources of bacterial probiotics include yogurt and kefir (dairy and non-dairy),
buttermilk, sauerkraut (fermented, not just soaked in vinegar), pickles (fermented),
bacterially fermented cheeses and kimchi. Sources of yeast, mold and fungi
probiotics include wine, soy sauce, tempeh, miso and mold-enhanced cheese (i.e.
blue cheese).
PREBIOTICS
Prebiotics can be thought of as “food” for probiotics and help stimulate their growth and keep
them alive. Our bodies do not digest prebiotics. Prebiotics typically come from complex
starches such as fruits, vegetables, whole grains and legumes.
Especially good sources of prebiotics include leeks, onions, garlic, asparagus,
chicory root and artichokes. Other good sources are quinoa, oats, barley, wheat, flax,
bananas, berries, yams/potatoes, jicama and beans.
There is no general recommendation for how much, what kind or how often you should
consume prebiotics. However, incorporating a variety of prebiotic foods in your eating
pattern allows your body to promote healthy bacteria growth and therefore improve overall
gut health.
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PROBIOTIC FOOD AND DRINK TIPS:

Store probiotic foods in the fridge to maintain colony numbers and keep alive

Enjoy by "Best By" date since the colony count decreases as the product
ages

Consider products with several strains since different microbes provide
different benefits

Enjoy prebiotic and probiotic foods daily to keep you gut health in check

To better ensure probiotics reach your gut, look for products containing at
least 1 billion CFUs

Heating/cooking/pasteurising will destroy live, active cultures

Caution: if you have a milk allergy, many probiotics are grown in dairy
medium
LABELLING
Probiotic names and labelling can certainly be confusing. The first name that appears is
called the “genus”, the second name indicates the species within the genus and the third
name or number is the specific strain within the species. So, for example, you may see
“Lactobacillus rhamnosus GG” - “Genus, Species, Strain.”
It’s important to note there is no legal definition for “probiotic.” The minimum criteria that
must be met are: the bacteria is specified by genus and strain, alive and delivered in an
adequate dose through the end of the item's shelf life. And remember, research is still limited
on what strains are beneficial, in what amounts and who may benefit from specific strains.
SUPPLEMENTS
Research is limited and mixed when it comes to probiotic supplementation. Each strain and
species can contribute to health in different ways and each individual’s gut microflora can
make a difference in how the body responds to different probiotics, so it can be difficult to
know their impact on health. Only some probiotics have shown to be effective. It’s also
important to note supplements are not regulated as well, so the probiotic count indicated
may be that when packaged, not as consumed.
Given research is still limited and there is much unknown about probiotic supplementation, it
is recommended you eat a diet rich in pre- and probiotics. This will allow your body to
promote and stimulate the healthy gut bacteria it needs and overall contribute to a healthy
eating pattern.
More to come on Gut Health and Probiotics in Module Nine!
Read these next
Fat-Soluble
Vitamins.pdf
Water-Soluble
Vitamins.pdf
Macro Minerals.pdf
Micro_Trace
Minerals.pdf
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MODULE FOUR // TALKING REAL FOOD
IN THIS SECTION
Now that you have a basic understanding of the different macro- and micronutrients that are
essential for your body to function properly and to achieve optimal health, it’s time to talk
about the foods that provide us with these nutrients.
Generally speaking, everyone needs the full range of the same nutrients just in different
amounts. This depends on age, gender, weight, physical activity, goals, health and so much
more.
Recommendations for how much and what type of food is very individualised. We do our
best to create a general framework to guide you in the right direction, however, what’s
important is creating a healthy eating pattern that works for you and your body.
This means finding a way to consistently incorporate healthy eating into your daily lifestyle.
It’s about your eating pattern as a whole, not just single foods, drinks or nutrients. These all
add up to create your overall diet, so it’s about consistency while allowing for enough
flexibility to enjoy foods that match your lifestyle, budget, preferences and personal
health and training goals!
At the very foundational level, incorporating a variety of nutrient-dense foods is the first step.
From there, you can begin dialling in on portion sizes and energy balance based on
individual goals.
It’s also important that we pay attention to our body’s needs, which in today’s fast-paced
world can be difficult. We need to take time to enjoy our food, slow down and tune-in to our
hunger and fullness cues.
Throughout this module, we will discuss different food groups and how each can fit into a
healthy eating pattern. At the end of the module, we provide a general framework for how to
build your plate as well as a hand portions guide to help you navigate portions sizes.
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MODULE FOUR // TALKING REAL FOOD
GRAINS
WHAT ARE GRAINS?
Grains fit within the carbohydrate category of macronutrients. A grain product is any food
made of wheat, rice, oats, cornmeal, barley or another cereal grain. Grains can be either
“whole” or “refined”.
Whole grains are made from the whole-grain kernel, with the bran, germ and endosperm
intact. These deliver an abundance of nutrients and phytonutrients such as starches
(complex carbohydrates), B vitamins (thiamin, riboflavin, niacin, folate), iron, magnesium,
selenium and fiber.
Conversely, refined grains are made from refined flour that's been milled for a finer texture or
longer shelf life. During processing, refined grains have the bran and germ removed, which
contain the dietary fiber, iron and many B vitamins. Most refined grains have many of these
nutrients “added back” through a process called enrichment, with the exception of fiber, and
many are also fortified with folic acid.
However, all the nutrients and fiber found in whole grains are not fully restored after the
refining process. Therefore, it is recommended that you make at least half your grains whole
grain to provide your body with all the beneficial nutrients they naturally provide.
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Grains should typically make up ¼ of your plate. This, of course, varies for each individual
based on age, goals, physical activity and more. However, it’s a great starting point for most.
Although not a grain, starchy vegetables, beans and legumes are included in this category
when building your plate (see the “Grains Guide”). Popular foods within the grain group
include bread, pasta, oatmeal, breakfast cereals, tortillas and grits - all made with whole
grains, refined grains or perhaps both. Check out the “Grains Glossary” for some uncommon
grains you can try!
Grains provide the body with an abundance of important nutrients and phytonutrients and
certainly can have their place within a healthy eating pattern.
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1-Grains Guide Final..pdf
Grains Glossary Final..pdf
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MODULE FOUR // TALKING REAL FOOD
VEGETABLES
WHAT ARE VEGETABLES?
Vegetables are also carbohydrates and play a key role in creating a healthy eating pattern.
Vegetables supply an array of nutrients including potassium, magnesium, iron, beta carotene
(precursor to vitamin A), vitamin C, vitamin K, folate, other vitamins, fiber and phytonutrients.
As you can see, this group of foods is a nutrient powerhouse, and therefore, it is important to
include vegetable regularly in your diet. Alongside ¼ of your plate being grains or starchy
vegetables, about ½ of your plate should consist of non-starchy vegetables.
Vegetables can be broken down into five subgroups, each providing a unique range of
nutrients (see “Vegetable Guide”):





Dark green, leafy vegetables
Red and deep-orange vegetables
Starchy vegetables
Beans and legumes
Other vegetables
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FRESH VS FROZEN VC CANNED
Many questions come up regarding fresh vs frozen vs canned vegetables. Contrary to
popular belief, they can all be great choices and you need to pick what fits your budget and
lifestyle.
Frozen and canned vegetables are picked and processed at their peak, therefore, their
nutritional content is comparable to fresh vegetables. However, when choosing frozen or
canned, be sure there are no added ingredients such as excessive added sugar or sodium.
Another great way to save money while purchasing fresh vegetables is to buy those that are
in season.
EAT THE RAINBOW
The main focus and emphasis is on making half your plate vegetables and incorporating
vegetables at most of your meals. Different vegetables contain different nutrients, so making
sure you eat a variety is also important.
A good way to think about this is, “Eat the Rainbow”. This ensures you are providing
your body with a variety of vitamins, minerals and phytonutrients to optimise your health.
Check out the “Vary Your Veg” infographic to find some new vegetable ideas to try out!
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MODULE FOUR // TALKING REAL FOOD
FRUIT
WHAT ARE FRUITS
Just like vegetables and grains, fruit is also a carbohydrate. Fruit provides many nutrients
including carotenoids, vitamin C, folate, potassium, magnesium, fiber and many
phytonutrients.
The various colours of fruit provide different nutrients and phytonutrients, so like all of the
foods groups, variety and colour are key!
Remember - Eat the Rainbow!
When consuming fruit, focus on whole fruit as opposed to fruit juices or other products. The
whole fruit provides more nutrients and fiber and ensures nothing is taken out in processing.
Also, when the skin of the fruit is edible be sure to eat that as well - it’s where you find most
of the beneficial fiber we’ve talked about! The same rules apply when it comes to fresh,
frozen, dried or canned fruit. All types can provide important nutrients & fit within a healthy
eating pattern. Also, just like vegetables, look for fruit that’s in-season to help save money
and mix it up.
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Fruit Guide Final..pdf
When it comes to incorporating fruit into our diet it can share the space with vegetables on
our plate, which are meant to make up ½ of our plate.
We recommend typically focusing on vegetables, but adding fruit throughout your day either
as snacks or at meals is a great option as well. Many people enjoy fruit at breakfast or as a
quick and convenient grab-n-go option. Just be sure to pair it with some protein and/or fat.
Check out the section about “Healthy Snacking” to learn more about smart snacking!
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MODULE FOUR // TALKING REAL FOOD
PROTEIN
AS WE TALKED ABOUT IN MODULE 3...
Protein is a key component in our health and has many roles in helping the body function
properly. Aside from amino acids, protein also contains nutrients such as iron, zinc,
magnesium, selenium, B vitamins (thiamin, niacin, vitamin B6, vitamin B12) and vitamin E.
Protein can be broken down into two main categories, animal and plant, which deliver
different amino acid profiles to the body. Animal sources contain all the essential amino
acids needed, whereas plant sources may be limited in one or more.
However, you can still get all the amino acids and protein needed from plant sources by
eating a variety of plant-based protein foods.
Another notable difference between animal and plant sources is their iron bio-availability.
Meat, fish and poultry contain “heme iron” which is easier for the body to absorb and use.
Plant sources and eggs contain “non-heme iron” which is less bio-available to the body.
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Protein Guide Final..pdf
As we mentioned in Module 3, your body does not “store” protein, therefore, it is important to
consistently provide your body with the amino acids it needs by spreading your protein
throughout the day and ensuring you have a protein source with each meal and snack.
When incorporating protein in your meals it should be about ¼ of your plate. Generally
speaking, you want about 20-30 grams of protein per meal, but this of course varies for
each individual.
One ounce of lean meat is typically 7 grams, so 3 ounces is generally sufficient. Check out
the portions guide at the end of this module to help you know how much “3 ounces” looks
like. To help choose leaner protein choices, an easy rule is, “The Less Legs the Better” - so
options like chicken (2 legs) and fish (no legs) are great choices.
In summary, when it comes to protein, keep in mind the following: spread your intake evenly
throughout the day, incorporate protein at each meal (¼ of plate), generally choose leaner
protein sources, and have a variety of both plant and animal sources.
We will talk more about protein and training performance in Module Seven: Performance
Nutrition - so stay tuned!
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MODULE FOUR // TALKING REAL FOOD
DAIRY
WHAT IS DAIRY
Dairy is a unique food group in that it can supply the body with protein, carbohydrates and
fats in relatively significant amounts, depending on the type of dairy product and percent fat.
LOW FAT VS FULL FAT
Low-fat dairy provides very little fat, whereas full-fat dairy or products such as cheese
provide greater amounts of fat (typically saturated fat).
Dairy also has some carbs and can be a great source of protein. Other nutrients dairy
provides include calcium, vitamin D, riboflavin, magnesium, phosphorus, potassium and
vitamin B12 - many of which can be hard to obtain or typically are under-consumed in diet
and are important for bone health. Soy milk is also a good source of protein and if fortified
with calcium, vitamin A and vitamin D, it can fit within the group as well.
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Dairy Guide Final..pdf
Dairy can contain two types of sugars, naturally occurring lactose and added sugars.
Naturally occurring sugar is found, as the name implies, naturally in the product. However,
added sugars are found in dairy products such as flavoured yogurt, milk and ice cream. So,
when choosing dairy, it’s important to check the nutrition label and be sure you are
purchasing those that have no or very little added sugar.
When it comes to building your plate, depending upon the type of dairy food you are
consuming, it can fit either the “protein” or “grains” group since it provides nutrients similar to
both of these. Also, depending upon the percent fat, it can be incorporated as a fat/oil as
well.
Sources of dairy include milk, Greek yogurt, cheese, cottage cheese, and kefir.
As you can see, dairy is a unique food group with a lot to offer and can certainly have its
benefits in a healthy eating pattern.
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MODULE FOUR // TALKING REAL FOOD
OILS + FATS
WHAT ARE FATS + OILS
Fats and oils are at the centre of the School of Calisthenics Plate. This is because typically
fats/oils are not necessarily a food item by themselves, but rather are incorporated into other
foods on your plate.
For example, you may have vegetables sautéed in olive oil or nuts sprinkled on top of a
salad.
Fats and oils are certainly important to incorporate at each of your meals since they provide
many important nutrients including essential fatty acids and vitamin E and have many
important roles in the body (see Module One).
Focus on eating mono-unsaturated and poly-unsaturated fats (especially omega-3s) while
limiting trans fats and partially hydrogenated oils. Great choices for fats and oils include nuts,
seeds, avocados, olive oil, ground flax and fatty fish. As mentioned in module 2, one of the
important roles of fat is to help with the absorption of fat-soluble vitamins, so be sure to pair
all your colourful fruits and vegetables with a healthy fat source to reap all the benefits!
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MODULE FOUR // TALKING REAL FOOD
FOODS + DRINKS TO LIMIT
WHAT TO LIMIT?!
There are certain groups of foods that are recommended that you limit or consume in more
modest amounts. Everyone is different and has unique needs, however, it is generally
advised you limit added sugar, processed foods, alcohol and caffeine.
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ADDED SUGAR
Sugar in the form of table sugar, honey, syrups, and other sugary sweeteners contain little or
no nutrient value and therefore it is recommended you limit products that contain these.
Added sugars can have a positive role in health by making foods taste better, therefore
increasing enjoyment and consumption. For example, a dab of honey on a piece of wholegrain bread or a drizzle of maple syrup on a whole grain pancake.
However, generally speaking, we want to be conscious of how much and where we are
consuming our added sugars. It’s important to note this only refers to added sugars, not
natural sugars, which are present in foods such as fructose in fruit or lactose in dairy.
General recommendations state calories from added sugar should not exceed 10% of your
total intake (on a 2,000 kcal diet this would be 50 g/d or less). It’s important to check the
nutrition label for the amount of added sugars as well as the ingredients list.
Added sugar can be listed in many forms, not just “sugar” on the ingredients list, so you must
be a savvy shopper and careful when checking labels. Take a look in the locker for tools to
help you decipher nutrition labels!
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PROCESSED FOODS
It’s no secret that processed and packaged foods are typically not the best choice for a
healthy eating pattern.
Although some are better than others, generally speaking, these products are low in
beneficial nutrients and potentially contain ingredients that may be detrimental to health.
Examples of processed foods include items such as chips, cookies, candy,
microwave/frozen meals, soda and other packaged goods. The convenience and ease of
these products have made them popular and widely consumed.
However, to optimise health and establish a healthy eating pattern, these types of foods
should be limited.
ALCOHOL
Alcohol consumption and use differs among individuals and is consumed for various
reasons including pleasure, socialisation, relaxation and others.
Moderate drinking may be linked to some health benefits, whereas excessive intake
may be detrimental.
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If you do not already consume alcohol, it is not recommended you start. However, if
alcohol is already a part of your lifestyle it is recommended to consume it in
moderation.
For men that means 2 drinks per day and for women 1 drink per day.
One drink is defined as 14 g (0.6 fl oz) of pure alcohol, which is equivalent to a 12 oz
regular beer (5% alcohol), 5-ounce glass of wine (12% alcohol), or 1.5 fl oz 80-proof
(40% alcohol) distilled spirits.
Regardless of your drinking habits, being sensible and responsible about alcohol is
key.
CAFFEINE
For most healthy individuals, moderate amounts of caffeine are considered safe.
Typically caffeine is consumed to aid in alertness, overcome fatigue or enhance
mental or physical performance. Caffeine sensitivity can vary among individuals and
factors such as amount, frequency of intake, body weight, genetics and other factors
contribute to how a person reacts to caffeine consumption.
When most think of caffeine they think of coffee. Coffee is a staple beverage for many
people. It often acts as a morning ritual or daily pick-me-up. Coffee certainly has
benefits both nutritionally and within training performance, however, it is important to
monitor and be mindful of overall consumption. Alternatively, there are other forms of
caffeine such as energy drinks, which provide less overall benefit and contain many
other unnecessary ingredients. Other sources of caffeine include tea and chocolate,
although these typically contain smaller amounts.
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If you do not consume caffeine, it is not necessarily advised you start.
However, if you do already consume caffeine it is recommended you do so in
moderation, which is defined as up to 400 mg caffeine/day (3-5 eight-ounce cups of
coffee).
However, remember this may vary significantly based on your personal caffeine
sensitivity and tolerance. We will talk more about caffeine and its role in performance
in Module Seven: Performance Nutrition.
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MODULE FOUR // TALKING REAL FOOD
'HANDY' PORTION SIZE GUIDE
Hand sizes vary but typically they vary in relation to the size of the individual and therefore
can be used as a great simple way to guide the portions that make up each part of your
plate.
Using your own hand helps make the portions sizes relative to you. See the 'handy' guide to
portions below.
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_Handy_ Guide to
Portions.pdf
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Module 5
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MODULE SIX // BODY COMPOSITION
WHAT TO EXPECT
In this module, we look at the three goals; weight loss, weight gain and weight maintenance.
Giving you guidelines and a framework to follow for your body composition goals whatever
they maybe.
But, remember, we believe it's more important what you can do with your body than how it
looks!
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Weight Loss
Guide.pdf
Weight Gain
Guide.pdf
Weight
Maintenance Guide.pdf
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Module 7
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MODULE SEVEN // PERFORMANCE NUTRITION
PERFORMANCE PLATES
TRAINING PLATES
Energy and nutrient needs change based on training intensity and duration and, therefore,
so should your 'training plate' compared to non-training days.
KEY POINT "THE TRAINING PLATE"
Below are visuals to help guide you how to alter your plate based on varying training
intensities. Notice that the main group that change according to training is 'Grains'.
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Training Plates.pdf
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MODULE SEVEN // PERFORMANCE NUTRITION
ERGOGENIC AIDS
ERGOGENIC AIDS:
WHAT ARE THEY?
Ergogenic aids can be defined as any training technique, mechanical device, nutritional
ingredient or practice, pharmacological method, or psychological technique that can improve
exercise performance capacity or enhance training adaptations.
ERGOGENIC AIDS THAT ACTUALLY WORK!
Ergogenic aids may help prepare an individual to exercise, improve efficiency, enhance
recovery from exercise or assist in injury prevention during intense exercise.
There are many products, foods and supplements on the market, but below we have
highlighted those backed by science to actually work.
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RECOMMENDED SUPPLEMENTS
If interested in ordering any of the above Performance Supplements, we've partnered with
Health Span to provide you the highest quality health supplements available.
As a School of Calisthenics online member you get 20% off all Health Span
supplements - click here.
Ergogenic Aids.pdf
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Module 8
General
Supplement.pdf
Performance
Supplement.pdf
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MODULE EIGHT // SUPPLEMENTS
ADDITIONAL SUPPLEMENTS
DO THEY WORK...?
Not all supplement are the same, researched the same and marketed the same.
Are they actually necessary? Below we examined the two most common; Branch Chain
Amino Acids (BCAAs) and pre-workout drinks.
BRANCH CHAIN AMINO ACIDS (BCAAs)
Branched-Chain Amino Acids (BCAAs) refers to the three amino acids leucine, isoleucine
and valine. All three of these are essential (the body cannot make them) and therefore must
be obtained in the diet. BCAAs are unique in that they can be metabolised in skeletal muscle
for energy, unlike other essential amino acids that must be metabolised in the liver.
Claims for BCAA supplementation include promoting muscle protein synthesis, decreasing
muscle protein breakdown and soreness, acting as a fuel source for muscles during exercise
and reducing fatigue. However, research surrounding BCAA supplementation is limited and
inconclusive.
Furthermore, BCAA supplementation alone will not provide the body with the full range of
essential amino acids (building blocks) needed for optimal muscle protein synthesis. For this
reason, we recommend consuming a high-quality protein source post-training that provides a
complete profile of essential amino acids (check out Module Two: Meet the Macros for a
refresher on complete proteins). If the body receives adequate amounts of all the amino
acids, BCAA supplementation may be unnecessary. In addition, these supplements can be
expensive and are not regulated, therefore you need to be cautious when consuming them see Module Eight: Supplements for more on this.
If choosing a high-quality and certified BCAA supplement, it may not be harmful, and
depending on the individual, it may help performance. However, typically if you consume
adequate protein within your diet, supplementation is not necessary and shows no further
benefit.
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You can obtain BCAAs from food sources such as dairy, eggs, meat, poultry, & fish.
Or you can combine plant protein sources such as lentils, soy, chickpeas, almonds or
cashews.
Those who may benefit from BCAA supplementation would be individuals who are not
consuming adequate protein or those who exclude food sources that are high in BCAAs
such as vegans or vegetarians. Ultimately, if it is a certified and quality BCAA supplement, it
likely will not be detrimental to performance. However, there is limited evidence to show it
enhances performance and certainly should not replace a high-quality protein source posttraining.
PRE-WORKOUT DRINKS
Pre-workout supplements are marketed with claims to boost energy and enhance
performance. There are hundreds of different pre-workouts on the market that often contain
a wide variety of ingredients. Typically they contain popular ingredients such as caffeine,
BCAAs, creatine, arginine, L-citrulline and a mix of other more uncommon or unfamiliar
ingredients.
Many products also contain a “proprietary blend” which is a special blend of certain
ingredients used only by that brand in their product. Beware, as these blends are not
regulated and they do not need to disclose the actual amount of each ingredient in the
product, only the total amount of the blend. For example, if caffeine was listed within their
special proprietary blend there could be 10 mg or 450 mg, but you just don’t know!
Many pre-workout supplements contain artificial ingredients or sweeteners that may cause
GI distress which could negatively impact training. As we have mentioned and will go over
in the next module, supplements are not regulated so you need to be cautious when
consuming them. Additionally, you may find yourself becoming dependent on these
supplements in order to train and potentially building up a tolerance, which may dull the
effects and cause you to consume even greater amounts to get the same impact. This of
course is likely unwanted since most pre-workouts already contain large doses of each of
the ingredients. Lastly, many pre-workouts can be expensive and might be an unnecessary
item to spend money on.
If you feel you need a pre-workout because you are sluggish or low-energy, it may be
beneficial to first evaluate your eating pattern and lifestyle. Are you consuming highquality protein, plenty of fruits and vegetables, whole grains and eating a varied and colourful
diet? Are you getting adequate sleep and recovering properly? Remember, these are the
foundations and pillars of health and performance. If so, and you still feel you need a preworkout, be sure you are conscious of which you are choosing. You can still choose real
food sources as your “pre-workout” such as beetroot juice, simple carbs, green tea, caffeine,
and avoid powders or pills that may be filled with unwanted or unnecessary ingredients.
Check out the infographic “Performance Supplement Swaps” in Module Eight for
supplement swap ideas.
An additional consideration is, why are you consuming a pre-workout? Some individuals just
need a pre-training ritual in order to get in the right mindset to train. This does not
necessarily have to be in the form of a supplement or food. Perhaps some stretching or
performance visualisation may act as a pre-training routine to allow you to achieve the right
mindset and prepare your body. In summary, if choosing to consume a pre-workout
supplement be mindful of what you are consuming and why. There are many choices and
different ways to prepare yourself for training, so find what works best for you while allowing
you to also achieve the level of health and performance you desire.
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MODULE EIGHT // SUPPLEMENTS
SUPPLEMENTS THAT WORK
BACKED BY SCIENCE
There are a number of factors that maybe make us consider supplementation to ensure we
reach our full nutritional needs.
In this section of the course, we outline what if any you should be considering, taking away
all the hype and just giving you recommendations based on science alone.
SUPPLEMENTS TO CONSIDER
Although we encourage a real food first mentality, there are situations where supplements
might be considered or necessary. This can be due to many reasons, but some of the more
common ones include increased nutrient needs, certain disease states or health conditions,
age, gender, food availability, location and more. It’s important you first try and correct
nutrient deficiencies through food, however, sometimes food alone cannot fix the problem.
Below are some common nutrients that are found to be inadequate for some individuals. Be
sure to check out Module Three: Meet the Micros to learn more about the micronutrients,
food sources of each and any you may be consuming inadequate amounts of.
*Please note, this does not mean you should begin taking all (or necessarily any) of
these.
Before taking any supplement, you should first consult a healthcare provider to determine if it
is necessary as well as proper dosing based on your needs. It is also important to keep in
mind certain supplements may interact with medications and before taking any form of
supplement you should ensure it is safe and effective for your individual needs.
RECOMMENDED
Vitamin D: has many roles in the body but is especially important for bone health.
Depending on living location and sun exposure, Vitamin D levels can be low for some
individuals. Additionally, it can be difficult to obtain enough Vitamin D from food sources
alone. Therefore, supplementation may be considered.
20% OFF Vitamin D at Healthspan - Click here
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Fish Oil: Omega-3s are important for heart health, inflammation and many other functions in
the body. However, as previously discussed they are typically under-consumed due to the
low intake of fatty fish. If you feel you are unable or unwilling to consume adequate amounts
of Omega-3s, you may consider a supplement.
20% OFF Omega 3 at Healthspan - Click here
Magnesium: is another nutrient that some individuals may not obtain enough from diet
alone. It is important for bone health as well as nerve and muscle function. If intake is low,
supplementation may be considered.
20% OFF Magnesium at Healthspan - Click here
OTHERS TO CONSIDER
B12: B-Vitamins play an important role in energy production as well as other functions.
Certain factors such as aging, vegan/vegetarian diets, & GI tract diseases may impact levels
of B12 resulting in fatigue and other dysfunctions within the body. Dietary intake should be
considered and supplementation used as necessary.
20% OFF B12 at Healthspan - Click here
Iron: is important for oxygen transport throughout the body. Some may find it difficult to
obtain enough iron in the diet or they may have increased needs due to blood loss or other
factors, in which case, supplementation may be considered.
20% OFF Iron at Healthspan - Click here
Calcium: is important for bone health and skeletal muscle contractions. For some, it can be
difficult to obtain enough calcium via food depending on dietary habits and dairy
consumption. Intake should be evaluated and supplementation used as needed.
20% OFF Calcium at Healthspan - Click here
Multivitamin: Many individuals may choose to take a multivitamin. As always, for the sake
of food synergy and overall health, we encourage you to obtain essential nutrients through
food. However, if you feel you are lacking in a certain area, a multivitamin may be useful.
Keep in mind that not all are created equal and be sure to pick a high-quality multivitamin
that ensures high bio-availability and adequate dosages.
20% OFF Multivitamins at Healthspan - Click here
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Probiotics: More research is needed on probiotics, however, some may find them helpful
for promoting gut health. It’s important to keep in mind probiotics are very strain-specific, so
be sure to consider which strain is right for you.
20% OFF Probiotics at Healthspan - Click here
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MODULE NINE // DIGESTION + GUT HEALTH
WHY GUT HEALTH IS IMPORTANT FOR DIGESTION
The human gut houses trillions of friendly microbes (mostly bacteria) and there are 5001,000 different bacteria strains, all of which have locations in the gut they prefer to inhabit. In
fact, micro-organisms in the body outnumber human cells ten to one (~100 trillion bacteria)
and if you were to weigh all the microbes in the body it would be approximately 1.4 kg or 3
lbs!
Taking into account our entire microbiome (all the micro-organisms inside and outside of our
bodies), 99% of them are found in the gut. The human gut microbiome is very individualised
- each person’s bacterial flora may be as unique as fingerprints.
It’s important we consume foods that help promote our healthy gut bacteria because they
can also be replaced with bad bacteria which influences our metabolism, digestion, body
composition, overall health and more.
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ROLE OF GUT BACTERIA
The gut bacteria play a number of key fundamental roles that impact digestion and many
other functions within the body.
They can cause and effect things like:
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Immunity: accounts for ⅔ of our immune system and helps “train” it to recognise
pathogens
Digestion and absorption of nutrients
Hormone and signalling molecule production
Body composition regulation
Inflammation
May impact cravings and appetite
Produces fatty acids, B Vitamins and Vitamin K
Breaks down toxins and medications
Help intestinal villi function optimally (result = more nutrients, fewer harmful
substances)
Obstructs growth of “bad bacteria” and other pathogens
Metabolises flavonoids and other plant compounds to their active form
May impact mood, stress and depression, and pain (95% of serotonin produced in
the gut)
Gut Guide.pdf
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MODULE NINE // DIGESTION + GUT HEALTH
WHAT NEGATIVELY IMPACTS GUT HEALTH?
Looking after your gut isn't just about what's good for it...
It's also about what we might need to reduce or avoid.
WHAT MAY NEGATIVELY IMPACT GUT HEALTH?
 Antibiotics: if used inappropriately, antibiotics may change gut flora, which could
impact the guts' ability to absorb cholesterol, produce vitamins and digest food
 Stress: hormones produced by stress may encourage bad bacteria growth
 Poor diet: processed foods, sugar, alcohol, over/under-eating, inadequate fiber
 Aggressive medical therapies: such as chemotherapy or radiation
 Medications
 Smoking
 Sleep: lack of sleep or poor sleep quality
 Exercise: lack of regular physical activity/movement
 Poor gut motility: may be a result of the above factors
SIGNS THE GUT MAY BE OUT OF BALANCE
Things to look out for if you think you have gut issues and digestion problems affecting your
health are:
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Abnormal stool frequency, transit time or appearance (see Bristol Stool Chart below)
Excessive gas, bloating, skin disease, allergies, poor sleep/energy, joint pain, poor
mental clarity and cravings
Note: some bloating/gas after eating is normal, however, if it seems excessive or
abnormal then consider if something may be off-balance. Also, many of these signs
are non-specific and could be due to many other factors other than the gut. However,
your diet and gut could be an important contributor and, therefore, making changes
may be helpful. It can also be useful to track symptoms/improvements when changes
are made.
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Bristol Stool Chart
3.pdf
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MODULE NINE // DIGESTION + GUT HEALTH
PROMOTING GOOD GUT HEALTH
WHY GUT HEALTH IS IMPORTANT FOR DIGESTION?
There are a number of different dietary and lifestyle factors that we can implement in our
daily lives to help promote healthy gut function.
Fibre: Feeds good gut bacteria (think pre-biotics). Increase fiber intake slowly to avoid gas,
bloating and discomfort. If fiber intake is low, it may result in less fiber reaching the bacteria
in the lower gut. In turn, this may cause them to use undigested proteins, which may cause
harmful toxins and potentially increase your risk for certain cancers. Check out Module Two:
Meet the Macros to learn more about fiber and foods that contain it.
Pre- and probiotics: Probiotics help populate and enhance good gut bacteria. They can be
useful in eliminating gas/bloating, reflux, allergies, nausea/vomiting, food poisoning and may
be helpful with conditions such as IBS and IBD. Pre-biotics are food for your good gut
bacteria, and therefore are a powerful tool in allowing for good bacteria to thrive. Check out
Module Three: Meet the Micros for more on these.
Resistant starches: These form when starchy foods (i.e. potatoes, rice) are boiled and
cooled. This causes the starches they contain to become more resistant to digestion,
meaning a greater amount reaches the gut and therefore more food for good gut microbes.
Relaxed state/environment: Eat in a relaxed state and calm environment. Focus on mindful
eating and eliminate distractions (i.e. TV, phone, etc).
Eat a variety: Our ancestors ate over 500 different plants and herbs. In today’s modern diet,
the average person consumes only 17 different plant crops, this low diversity does not allow
for our gut to thrive and feed off of all the wonderful nutrients plants can provide - so, focus
on incorporating a variety into your diet.
Think: What would my gut bugs want? Remember, they are hungry too! Be mindful and
provide them with the nourishment they need.
Meal timing and volume: Focus on balanced meals (both composition and size). Feed the
gut, but do not overwhelm it with excessively large portions and avoid continuous grazing.
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Helpful nutrients: Healthy fats, turmeric, collagen (bone broth), vitamin C, Glutamine, Zinc
and B Vitamins (recommended supplements by our partners Health Span click here for
special 20% discount)
Fluids: Drink continuously throughout the day to maintain hydration and balance.
Exercise: Low to moderate exercise can help with stress management and the movement of
food through the gut. Be sure to incorporate movement into your day.
SUMMARY
As you can see, the gut is an intricate and complex organ that has a significant impact on
overall health and well-being. It has many diverse roles within the body and research is
continually emerging regarding its importance.
Respecting our gut and the good bacteria within it by providing it with the nutrients it needs
should be a focus when making food choices. Consuming a variety of foods rich in prebiotics and fiber is one of the best tools to help good gut bacteria thrive and promote
gut health. Help your gut bugs flourish and they will treat you well in return - they may be
small, but they are mighty!
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Grocery List.pdf
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RECIPE OUTLINES
+ NEW RECIPES ADDED
SIMPLE, EFFECTIVE & DELICIOUS RECIPES
In this section you'll find a library of recipes for you to follow and try at home yourself. Each
recipes contains;
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Video demonstration
List of ingredients
Written explanation of the method.
The library of recipes will be regularly updated with new delicious recipes so be sure to
check back to see the updates and new recipes.
NEW RECIPES
The recipes in the course are continually updated, so keep checking back to see the new
and updated recipes that get added!
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Overnight Oats
Builder (1).pdf
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