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Eat Right, Train Right!

Eat for Fuel, Not for Fun!
Uriia Underhill, B.Sc.

What role do you believe nutrition plays in the life of an athlete?

Are good training habits enough to overcome poor nutrition?

Is good nutrition enough to overcome poor training habits?


It seems that the latest trend for athlete’s is to find out more information about nutrition in order to help their performance unfortunately there is as much bad information in the mainstream as information that can actually help. It seems that athletic performance can only get you so far. At some point it doesn’t matter how hard you train if your body is not receiving the adequate amount of nutrients the body will cease to thrive.  I believe that this is apparent in the form of top athlete’s suddenly getting a career ending injury or having a major disease stop them dead in their tracks. This may not be the main thing that happens, but in the case where they are constantly demanding high output but not feeding the body with what it needs ends up causing undue stress, which eventually breaks down the body. After time these “breakdowns” lead to problems that cannot be repaired. 

Athletic recovery time and perform are enhanced when optimum nutrition is followed (EatRight, 2013).

In a different aspect if the body is receiving proper nutrition however training is not adequate, the body may look aesthetically pleasing however when it comes to a training aspect the muscle will not be strong enough or have the muscular endurance to be able to perform many of the tasks needed to have the optimum athletic performance. It is apparent that fitness and nutrition are somewhat like a married couple in a sense that both must work hard together in order to get the greatest return. With that being said in order to perform to the best of the athletes ability you must practice good nutrition paired with adequate training techniques, of course this isn’t a fail proof system but it definitely is a closer step to success.


EatRight, (2013) It’s About Eating Right, Nutrition and Athletic Performance, (pp.509-527) Retrieved March 22, 2013 from http://www.eatright.org/about/content.aspx?id=8365

You Really Are What You Eat!!

Every Cell in Your Body, Is Made From The Food You Eat.

Uriia Underhill, B.Sc.

Genetically very little has changed about the human body since the beginning of time. The body still requires a specific cocktail of vitamins, minerals, and nutrients to thrive. If the body does not obtain this ratio, many things can happen. The first main concern for most is obesity. Although other serious issues can arise and many of which have become wide spread across America today because of the body not receiving the “RIGHT” formula of foods. The ailments of a bad diet can be seen everywhere ranging from Diabetes, High blood pressure, Heart Disease, Cancer, and other debilitating diseases.  

Some have seen amazing benefits from switching to a more natural type eating plan and have actually seen symptoms from diseases such as multiple sclerosis, diabetes, high blood pressure, and celiac disease actually diminish as well as the persons need for medication.

Healthy eating can benefit all walks of life and nearly any health problem with of course some exceptions. Every part of your body is formed from the food that YOU eat. This means your hair, your nails, your skin and every aspect of your body. Have you ever stopped and thought about the fact that not only your entire body and every cell in it are being influenced by the food you eat but also the way you feel?

Now to the reason we are here. HOW in the WORLD do I eat the way that is intended for my body to perform to the best of its ability?

It is simple really! Think if you were a pioneer living off the land. I know, I know very primal but did you realize our cavemen brother and sisters are no different genetically than we are today?  So in order for your body to run how it should you need certain food sources in which your body can pull these necessary vitamins, nutrients, and minerals.

Lean Meats (protein)- This can be from beef, chicken, pork, lamb, deer, buffalo and fish etc..

Vegetables (carbohydrates)- As many and different combinations as you can think of! Tomatoes, zucchini, broccoli, asparagus, beets, squash, lettuce, spinach, cabbage, kale, mustard greens, collard greens etc..

Fruits (carbohydrates)- apples, oranges, pears, kiwis, bananas, nectarines, grapes, blackberries, blueberries. strawberries etc..

Nuts (Protein/fat)- Almonds, pistachios, cashews, walnuts, pecans

Seeds(fat)- Sunflower, pumpkin, flax seed

Fats- Coconut Oil, Olive Oil, Grape seed oil, Flax seed, Avocado

The goal is to eat WHOLE foods!
Limit the amount of foods you eat that come from a package!
Limit the foods that have more than 5 ingredients!

Eat on a 85/15 rule, which leaves around 3 meals a week that can be off guidelines a little!

3 meals and 2-3 snacks a day

Meals should consist of Meat (protein) the size of your palm, two handfuls of vegetables (carbohydrate) or a palm size portion of fruit (carbohydrate) and 1-tablespoon healthy fat!

Snacks should consist of half palm size portion of Meat (protein), 1 handful vegetable (carbohydrate) or a half palm of fruit (carbohydrate) and ½ tablespoon of healthy fat!

This should be followed every meal and every snack! The better the balance of Protein/Carbohydrate/Fat the better you feel!

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