Nutrition Notes

Target: gain 0.5lb muscle per week

• Macros
  

  	calories
  		2500-2900 (est)
  
  	protein [EAA,NEAA]
  		leucine 3g per meal
  		overall	165g per day (1g/lb)
  	fat [unsat,sat,DHA/omega3,linoleic/omega6,cholesterol]
  		61g per day
  		<10% saturated
  	carbs [starch,sugar]
  		410g per day
  
  	water
  		>3L (12cups) per day
  
  	fiber
  		>40g per day
  		soluble
  		insoluble
  

• Vitamins & Minerals

  	vitamins
  		fat (A,D,E,K)
  		water (B*,C,Choline)
  	minerals
  		macro
  		micro
  		electrolytes
  

• Supplements

  	creatine
  	antioxidants
  	phytonutrients
  	adaptogens/anti-inflammatories
  	multi-vitamin
  	pro/prebiotics
  

• Quantities (for 3,000 calories daily)

  	veg:	4 cups eq / day
  		dark green:	2.5 cups eq / week
  		red/organge:	7.5 cups eq / week
  		beans/peas/lent:3.0 cups eq / week
  		starch:		8.0 cups eq / week
  		other:		7.0 cups eq / week
  	fruit:	2.5 cups eq / day
  	grain:	10oz eq / day
  	dairy:	3 cup eq / day
  	protein:7 oz eq / day
  		meat/poulty/eggs:	33 oz eq / week
  		seafood:	10 oz eq / week
  		nuts/seeds:	6 oz eq / week
  	oil:	44 g eq / day
  

• Meal Planning

  	cover everything in this list on a weekly basis
  	Pollan's Food Rules
  		eat whole foods, not processed
  		mostly plants, very diverse
  		not too much, and high quality
  	plant diversity
  		eat the rainbow
  		30 plant points [vegetables,fruits,wholegrains,beans/peas/lentils]
  	alcohol is rare
  	macro balance
  		moderate glycemic loading (avoid processed foods and sugar)
  		pair carbs/high GI foods with low GI foods
  		(see meal timing)
  	align to my body and my lifestyle
  	Blue Zone diets
  	specific must haves
  		red/orange/yellow veg daily
  		fish once weekly
  		lentils/beans daily
  		chile pepper daily
  		leafy greens daily (the darker the better)
  		cruciferous weekly
  		berries weekly
  		cinammon weekly
  		citrus daily
  		nuts/seeds daily
  		fermented food daily
  		eggs daily
  

• Meal Timing and Eating

  	scheduling meals; be consistent; front-loading
  	why are you eating: is it actually for nutrition/energy?
  	pay attention to body queues ie practice mindful eating
  	eat slowly; stop when you are full
  

• Externalities

  	eat organic; reduce toxin exposure
  	animal treatment
  	environmental sustainability
  	social ethics (farmers and farm workers)