Advice from the Bluebelly Resident Nutritionist
Good nutrition is an important part of good health. Being run down, lack of sleep, poor diet and drug or alcohol use can all lead to a depletion of vital nutrients and subsequently a delay in restocking chemical levels, decreased defensive and immune function, and more frequent and longer episodes of illness. Research has shown that good nutrition from a regular intake of a variety of foods can minimise these negative impacts and strengthen the immune system.
With the increasing availability of vitamin and mineral supplements, it is important to consider the role these play in your health. Vitamin and mineral supplements, although convenient and quick, often provide the body with megadoses of nutrients that are not commonly found in such high amounts in foods. Nutrients in vitamin and mineral supplements are much harder for the body to absorb as the body is designed to receive small amounts of many different nutrients through food over the day, and many nutrients require the presence of certain co-factors (found naturally in our food) to be absorbed, which are not able to be added to supplements.
Focusing on foods high in certain nutrients and eating them as part of a healthy meal increases nutrient absorption and effectiveness in the body. Below is a list of foods high in some common nutrients typically associated with pre and post loading.
|Protein (high in
tryptophan and 5-HTP)
|Meat, chicken, fish, nuts, eggs, cheese, milk, yoghurt, tofu and other soy bean products
||Tuna, salmon and most other fish, banana, chicken, potato, peas, turkey, beef, chicken, avocado, broccoli
||Capsicum, kiwi fruit, oranges, cantaloupe, berries, paw-paw, broccoli
||Almonds, paw-paw, olives, blueberries, broccoli, brussel sprouts, capsicum
||Nuts (especially cashews and almonds), tomato, tuna, salmon, legumes and lentils (including baked beans), spinach, broccoli, green beans, brown rice
||Legumes such as kidney beans, berries, apples, dried apricots, prunes, nuts esp pecan, plums
The use of protein powders, like vitamin and mineral supplements, are also generally not required as part of a healthy diet. However, if you do choose to include a protein powder to boost your nutritional intake, 'Sustagen', a commercially available nutritional supplement found commonly in supermarkets, is a better choice than a straight protein powder. It contains similar levels of protein per serve but also includes additional vitamins and minerals, many not found in protein powder alone.
Remember, the best way for the body to absorb and utilise nutrients is through food, so eat regularly, eat well and enjoy a variety of fresh foods!
Bluebelly Recipe Book
Check out our recipe section
in The Blue Room for the 'Bluebelly Nutritionist Approved' recipes for pre loading and post loading. While there please upload your favourite pre or post loading recipe to expand our book. We'll even get it analysed by our specialist software to see how it rates.