✔️Chapter 2, “3 types of performance supplements”
I hope everyone is doing well during these COVID-19 times. Today, we can chat about chapter 2 of my findings.
Lunch-Meal Goal: 613.7, 37.9g P, 75.6g C, 15.5g F
- Take dietary supplements as required.
- 2 cups mixed greens – 19 cal, 1.7g P, 1.4g C
- 2 oz chicken breast – 98.1 cal 17.5g P, 0g C, 2.6g F
- 1 tbsp balsamic vinegar – 14 cal, 2.7g C
- Sourdough bread – 261 cal, 10.3g P, 47g C, 2.3g F
- 1 tbsp Mustard –9.3 cal
- 1 Roma tomato – 9.6 cal, 1.4g C
- 1 oz marble cheese – 108 cal, 6.7g P, 1.3g C, 9,4g F
- 1 apple – 95 cal, 20.8g C
A quick note on Fats:
In order to keep consumption of fats to 20%, fattier meats such as beef, pork, and lamb need to be consumed less frequently than lean animal protein sources such as chicken and turkey. This is also applicable for cheese and whole eggs. Plant proteins such as beans, tofu, and legumes tend to be high in fiber and contain other macronutrients. They are also higher in carbohydrates but given that 60% of the caloric intake is from carbohydrates, this is not all that concerning. When consuming plant protein, various types of these foods need to be consumed to ensure that the subject consumes complete proteins. Complete proteins contain the essential amino acids in amounts that are sufficient for the maintenance of normal growth rate and body weight. Incomplete proteins are deficient in one or more of the indispensable amino acids. Supplements that can be taken to increase protein consumption include protein powders such as whey, casein, hemp, and plant proteins.
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Liam Miller, MSc, CFT