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Tips

  • Choose low fat sources of protein at each meal 20-30g.
  • Protein does not just come from meat… have a variety of lean choices both plant and animal.
  • Fat is essential because it helps with hormone production, thermoregulation, and contains essential fatty acids for brain function.
  • Fat intake less than 20% of calories affects the production of the testosterone, causes female menstrual disturbances, bone loss, and energy deficiency.
  • Too much of certain fats, such as saturated fats and trans fats, have been linked to certain diseases and disorders and also with decrease mental function.
  • You need carbs… minimal amount of carbohydrates needed for moderate brain function each day is 135 grams.
  • Complex carbs are the fuel your body uses for high intensity exercise (sprinting, strength and resistance activities).
  • Complex carbs use less oxygen per unit of energy, so your perceived exertion level is decreased and you can go farther or faster with less oxygen with a diet rich in complex carbs.

Hydration

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Tips

  • Lighter color urine is optimal.
  • Fruits are a good source of fluids and electrolytes.
  • Pinch your skin to test hydration.

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Tips

  • Caffeine in moderation for energy.
  • Consume protein after strength training.
  • Understand labels… supplements are not regulated.

Food Planning

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