Personal trainers are always looking for quick and effective tips to share with their clients. Tips on exercise performance, enhanced recovery, improved sleep, digestive health, nutrient intake, and stress levels are all beneficial for our overall training results and our healthspan.
So, here is a simple, effective, safe, cheap and easily accessible nutrition tip that clients can use to lower inflammation and improve digestive health.
Back in the day, when I was training and competing in marathons and triathlons, I started to experience certain food sensitivities, poor sleep, diarrhea, and nausea. I put it down to stress, high training volumes, and working long hours as a personal trainer. Although doing a food sensitivity (IgG) test helped me remove particular foods that increased the symptoms (whey, eggs, gluten, cashews, alcohol, etc.), it wasn't enough to fix the underlying cause. I later found out I had a leaky gut, and once I fixed it, all of these symptoms went away.
…
Leaky guy played havoc with my sleep, my ability to recover and, therefore, my health and happiness. Today, my gut health is significantly better, and I wish I had addressed the problem sooner.
We all know that eating protein can help you lose body fat and increase your fat-free-mass. But research has also shown that a high-protein diet can reduce food cravings, help you eat less, improve your recovery, balance your hormones, reduce inflammation, regulate your metabolism, and reduce impulsivity.
We have made the mistake of thinking we only need 50-60grams of protein per day for far too long. When scientists first started focusing on protein intake, they looked at the amount of protein we human need to prevent malnutrition. The recommended dietary allowances (RDA’s) were formed on the minimum amount of protein we need to survive, but not what we need to recover, build and maintain fat-free mass, increase strength and power, lose body fat thrive.
At TSTMethod we’re a big fan of eating a high protein breakfast, and we recommend this to all of our clients, no matter their health and wellness goals. Amino acids (protein) are the key building blocks to health and lean muscle mass. As we age, we need to eat more protein as our ability to grown and maintain lean muscle starts to decline. Our ability to absorb high levels of amino acids begins also starts to slow down, and this impacts our hormones and therefore, our recovery. There are certain populations that need more protein than others, and you can read more about that here.
This recipe can be modified in many ways; this is just one example. You can use any meat such as chicken, pork, lamb, beef, or a mix. You can substitute the type of herbs, and you can use different flours. We recommend avoiding gluten and using tapioca flours, buckwheat flour, or even potatoes starch to hold the ingredients together.
If you struggle with irritable bowel syndrome (IBS), a low-FODMAP diet might be better for you. If you have an autoimmune disease, you may consider an autoimmune protocol and avoid foods like grains, dairy and eggs. If you have high histamine levels, you should eat a diet low in histamine. People who are suffering from thyroid issues should NOT be following a very low-carb-diet as insulin is required to convert T4 into the more active form of thyroid hormone T3. A very-low-carb diet will slow down the production of insulin and decrease the T4 to T3 conversion and make matters worse.
