3 D’s Of Nutrition

Hari Ghuman, RHN

Goal:

Improve Recovery

Improve Performance

Increase Muscle Mass

Decrease Body Fat

Decrease Inflammation

Improve Longevity

6 Commandments of Optimal Health

Eat RightMove RightPoop RightSleep Right Love RightDrink Right

What is Food?

Food is about Nourishment

Fuel Nutrients Pathways

3D Nutrition: Nutrients

Definition of Nutrients:

“a substance that provides nourishment essential for growth and the maintenance of life”.

- Eat foods that high amounts of natural nutrients

- Processed has the least amount of nutrients

“Let food be thy medicine”

Nutrients = Medicine = Better Healing

3D Nutrition: Pathway

Nutrigenomics : • The study of how diet interacts with individual genetic make up

and expression, specifically the effects on a person's health. • Every time ANY substance enters your body it MUST have a

reaction in the body• Our 3 organs that require the most energy and nutrients are:

BRAIN, KIDNEYS, LIVER

3D Nutrition: Fuel

• Are you eating enough nourishing food?• Counting calories is not necessary• Diets are not necessary

Essential Nutrients

Protein

• Essential Amino Acids• Eaten at Every Meal• Improves Detox, Immune, Muscle Mass,

Recovery, Mood & Blood Sugar• Goal: 1 serving of protein for every 50/lbs

Carbohydrates

4 types:• Vegetables – think green• Starch• Fruit• Processed Food

Carbohydrates are dependent on your body fat and ability to utilize the carbohydrates

Vegetables

• Creates an alkaline system• Increases satiety• Increases nutrient density• Increases water intake

Servings: 1 cup for every 50 lbs

Water

• Dehydration of less than 2% can effect performance by 10%

• Dehydration increases: – Joint pain, headaches, constipation, injury– Water Intake:– BW/2 = ounces

• Example: 250lbs = 125 ounces = 3.9L• Airplane: loss of 1L every hour

Nutrient Timing

Biosignature Body Fat

Breakfast

• Breaking the fast• Sets up blood sugar for the day• Must have high amounts of protein and

fats• Red Meat is best = Yang Meat

Post Workout

Post Workout Meal #1 (PW#1)• 1 second after training • Shakes work best• Fast digesting

Post Workout Meal #2 (PW#2)• 30-60 minutes after your PW#1• Must Contain: Meat, Starch and Vegetables

Thank You

If you have any questions please email me at:

hari@personalizedhealthcenter.com