Skip the gum. The attached physicians health study suggests that consuming multi-vitamins provides no measurable benefit for all cause mortality. These two supplements are Vit D3 and Magnesium. The optional supplements listed below may provide additional performance enhancing benefits for some users. That means coming to the gym hydrated and staying hydrated while you train []. It's important that you have sodium, minerals, and electrolytes with your food and water.
Salting your food will help with your sodium demands. Too much water by itself can dehydrate you by diluting valuable minerals and electrolytes leading to a potentially life-threatening condition known as hyponatremia.
That's why most sports drinks have sodium in them but it's usually not enough for athletes. To achieve the optimal sodium content level for athletes competing in intense activity especially in the heat the taste of the beverage wouldn't be palatable.
She says the following in her article: 1. Are you Drinking Too Much Water? Lack of Water is rarely the cause of performance loss due to dehydration, it's low minerals such as sodium and potassium. Gatorade and other hydration drinks that have sodium in them can't replace the electrolytes lost by a salty sweater. It's too diluted. A drink with enough sodium wouldn't be palatable. Best to eat a meal with sodium and especially carbs which improves sodium transport. You can drink too much water.
Peeing clear is not a good thing. For an recommended. Sodium your Secret Weapon athlete training daily, additional sodium is According to staff at Dr.
This needs to be replaced to optimize performance. Too much salt on your food will cause diarrhea as well. You may have to experiment in order to determine your tolerance level. There is a small percentage of people who are salt sensitive so monitor your water retention and blood pressure when you introduce salt.
NUUN tabs use sodium bicarbonate baking soda as their sodium source. This may have some acid buffering benefits but may also cause GI distress in large amounts so the dose and timing are important.. In the absence of an iodine source in the diet, iodized salt may be used on foods.
Pink Himalayan Salt, Sea Salt, Kosher Salt, and Table Salt are all acceptable forms of salt but only salt that is specifically labeled as iodized will have an adequate amount of iodine to meet the RDA. Research suggests that speed and quantity of uptake can be maximized using dextrose and fructose [40, 82, 83, , , 94, 96].
Eat your normal meal 60 minutes later. The goal of this PWO drink is intended to replace what was lost during training as quickly as possible so that your body can utilize the protein given to optimize recovery. This is particularly beneficial for athletes training two or more times a day!!
If only training once a day the carbohydrates are optional. There will be plenty of time for glycogen replenishment in the 24 hours between workouts. News and World Report, Yahoo! Iodine stimulates thyroid, boosts metabolism, may boost the immune system, and may help reduce risk of cancer.
Consult your physician before beginning any iodine regimen especially if you have pre-existing thyroid issues. Iodine absorption may be impaired by cruciferous vegetables broccoli, cauliflower, asparagus and gluten-free breads see Chris Masterjohn video.
It is not recommended to consume after 4pm. It stimulates thyroid and can keep you awake at night. Lakewood Pure Cranberry Juice is available on Amazon, at Whole Foods or in the health food section of most grocery stores. The daily RDA for inactive people is mcg. We prefer prioritizing whole food sources of micronutrients but iodized salt, sea kelp or iodine supplementation will suffice to satisfy your iodone requirement.
Ocean Spray Website When you first start increasing iodine intake you may feel some flu like symptoms. Chemical elements such as Chlorine, Fluoride and Bromide can occupy iodine receptor sites. These elements are displaced back into the bloodstream to be filtered out of the system by the kidneys when iodine is taken in sufficient quantities. The RDA for non-pregnant adults is mg. This is something that you will likely have to strive to hit regardless of the diet protocol you follow.
One of the best sources of potassium is red meat. Potatoes - both conventional and sweet potatoes have some of the highest amounts of potassium along with tomatoes, apricots, bananas, oranges, honeydew, squash, and pumpkin are all great sources of potassium.
Potassium is crucial in maintaining fluid and electrolyte balance in the body and can have a positive effect on blood pressure, water retention, arrhythmia regulating heart beat , cramping, ARTHRITIS see video and overall health and performance [, ]. Low iron intake can therefore cause low hemoglobin levels and limit blood cell production, called iron deficiency anemia. Symptoms include tiredness, irritability, headaches, and reduced exercise performance, meaning low iron levels can negatively impact your workouts.
Testosterone is erythrocytosis not need phlebotomy-blood letting-for hemochromatosis Neal Rouzier Even WITHOUT anemia, iron deficiency has been shown to increase energy expenditure, reduce endurance, and limit performance improvement after endurance exercise Thus, ALL athletes — vegetarian or not — should ensure adequate iron intake. We can only control how much iron is absorbed from the diet, and we are not able to regulate how much iron is lost.
Iron is measured indirectly in the blood, as simply measuring iron is an unreliable measurement due to the large variation over a day. Too low of levels can mean that you are running low on iron reserves.
Female athletes tend to be deficient in iron. Eating red meat will provide the highly absorbable form of heme-iron. Vegetable sources of iron such as spinach contain heme-iron which is not easily absorbed, so consuming Vitamin C from fruit or peppers will improve non heme-iron absorption. Men using performance enhancing drugs often experience high iron levels. Using a cast iron pan will also elevate iron levels.
Donating blood will help bring the iron to normal levels. High hemoglobin does not always mean high iron be sure to check for iron and ferritin levels in the blood before donating too often or you may experience fatigue See Video. Athletes use more calcium during weightlifting, heavy breathing, and calorie restriction. Dairy sources are the most highly absorbable forms of calcium.
Regulation Of Adiposity By Dietary Calcium Dairy Products helping preserve muscle and lose belly fat If you cannot consume dairy, canned salmon bone-in or sardines is an alternative source of calcium. Additionally, powdered egg shell can provide the necessary calcium. In our experience, dieters are often told to avoid dairy.
Calorie restricted diets must be as nutrient dense as possible in order to avoid deficiencies. Dairy products not only provide important micronutrients such as Vitamin K2, Calcium, and Potassium, but evidence suggest their high quality protein content can preserve lean body mass and preferentially target abdominal fat. It is very difficult to get adequate amounts of Vitamin D from the diet.
So we recommend supplementing Vitamin D. Vitamin D may also help improve sleep. Vitamin D deficiency in children causes rickets and may negatively affect muscle strength and oxygen consumption in adults. Vitamin D has an inverse relationship with blood sugars HA1C. Correcting a Vitamin D deficiency may improve insulin sensitivity, performance, and reduce fatigue. It may also take months of consistent use to reach optimal blood levels. I took 12, IU a day for 4 months to bring my Vitamin D levels up from 30 to No news there.
Millions and millions of people literally operate on coffee all day, and sometimes all night. It is an addictive substance that can elicit withdrawal symptoms if discontinued.
What we would like to focus on are the ways caffeine can affect digestion and absorption of nutrients. Caffeine or No Caffeine Since caffeine is a stimulant, it will create vasoconstriction in the blood vessels.
This can reduce the amount of blood flow to various areas of the body including the digestive tract. This could be a mechanism as to the appetite suppression effects of caffeine. Caffeine can all-out interfere with the absorption of nutrients such as calcium.
Do not consume caffeine within 2 hours before or after a dose of calcium that you want your body to absorb. Caffeine also causes the release of catabolic hormones such as cortisol and adrenaline []. Not only can coffee deplete sodium, but it may also deplete chloride. Hydro-CHLORIC Acid is necessary for the stomach to digest food and can cause or aggravate Gastric Reflux — GERD My major concern with excessive intake of caffeine is that it is often used as a crutch to compensate for poor sleep, poor hydration, inadequate sodium intake, and poor nutrition.
Drinking coffee or taking stimulant-based pre-workouts for energy is reactive, not proactive. Bone broth is an excellent alternative for coffee. We prefer to use adequate amounts of food carbs , sodium, and water to provide energy for workouts. Mikhail Koklyaev told me he never takes stimulants when training because it prevents him from being able to draw on his own adrenaline needed when competing.
Chronic caffeine intake can desensitize the central nervous system CNS and could lead to caffeine addiction [, ]. Salt, fructose, iodine, calcium, magnesium, B12 and other nutrients in the Vertical Diet are POWERFUL stimulators of metabolism and will raise body temperature which will cause you to burn more calories at rest and more efficiently recover from training caffeine or no caffeine.
Strategic and careful use of caffeine may provide performance and health related benefits while minimizing potential adverse effects. Individual needs will vary. Individuals with a higher percentage of body fat should use their lean body mass when calculating their protein macros. Most of that goes away with the absence of the post workout shake on off days. Keep the OJ in and reduce white rice. You will notice fewer calories and fewer carbs on days off of training.
This quick breakfast will provide a solid foundation of nutrients to optimize training. Upon waking have 1 salted hardboiled egg. Get a rice cooker with a delay timer so the rice is ready when you wake up. Costco has a good peeled and ready hard-boiled egg. This is where you rest more because you train more or train harder which will negate some of your daily calorie burning.
NOT sitting or sleeping more because you trained that day. Continue 10 min walks after 3 meals on days off. While you MAY be able to lose similar amounts of weight over the short term when controlling for calories on a restrictive diet as compared to a micronutrient dense diet, the type of weight lost fat vs muscle can differ significantly.
Energy levels will be reduced on the restrictive diet and eventually the micronutrient deficiencies will manifest in health problems from insufficient sodium, iodine, iron, B12, choline, biotin, calcium as well as other valuable nutrients. A healthier, leaner, more muscular physique can be obtained with much less fatigue and compromised health simply by including foods that provide the body what it needs to perform optimally.
This simple diagram below demonstrates some of the major deficiencies remedied by making smarter food choices.
We also understand that red meat is typically more expensive than chicken or turkey, however, we believe that you get what you pay for. The Vertical Diet recommends very inexpensive carbohydrate sources white rice, potatoes, etc. But how much steak do you really get in that meal? Your time is of value which means that the time you put into preparing will give you the greatest return on investment ROI.
If symptoms persist, seek medical attention. These situations definitely require an individualized program to address personal needs. We have had many clients report that when they improve their digestion, that many of their symptoms improve as well. Antibiotics kill the good bacteria in your gut which will impair digestion and absorption of nutrients and hinder performance as a result. There is evidence to suggest that reduced tissue levels of GSH may compromise cellular function, promote tissue damage, and increase morbidity [].
We want to keep GSH at an optimal level in the body so we need to focus on some key nutrients responsible for the production of GSH. Cysteine appears to be the rate-limiting amino acid in GSH metabolism []. Good sources of cysteine include red meat, eggs yolks in particular , and yogurt. Methionine can be converted to cysteine with the help of Vitamin B6 pyridoxine.
The same foods just mentioned are also good sources for methionine and Vitamin B6. Along with cysteine, we also need to pay attention to glycine, glutamate, and selenium for total GSH metabolism. Thankfully, glycine and glutamate are basically found in any quality protein source, but selenium is something that may take a little more attention.
Brazil nuts are an excellent source of selenium. Yellowfin tuna, beef, and cottage cheese also provide selenium, but brazil nuts are at the top of the list. If you are pregnant or nursing you may require a little more, but discuss this with your physician. More is not better when taking selenium. The tolerable upper intake limit is mcg for adults. One serving of Brazil nuts will satisfy this amount. The reason we mention GSH, is because The Vertical Diet recommends red meat, whole eggs, bone broth and yogurt as staples in the nutrition plan.
We find these to be highly bioavailable, micronutrient-dense foods that optimize health by leveraging antioxidant function to improve systemic physiology. Blood pressure is highly related to blood volume. Blood volume can be manipulated by the amount of fluid consumed and the balance of electrolytes in the blood. Remember all of those lessons on osmosis. Fluid will follow the highest concentration of solutes meaning that if there are more solutes in the bloodstream, this will draw more fluid into the blood and increase blood volume.
What we are aiming for with fluid balance is exactly that— balance. The other electrolytes will play a role in your blood pressure as well. Appropriate calcium intake has been shown to positively effect blood pressure levels []. The best way to get your calcium is through dairy products. They are well absorbed and typically have an overall nutrient profile that enhances the effect of calcium in the body [].
Additionally, dairy products have been shown to enhance weight loss []. It is important to note that caffeine can block the absorption of calcium so you should not consume caffeine within 2—4 hours before or afteryou plan on consuming a good source of calcium. Take brisk 10 min walks after meals. Lose weight Most people who lose body-fat lower blood pressure. Improve sleep!! Even if that means using a CPAP 4. Get an appropriate amount of iodine to improve thyroid function pure cranberry juice 4oz daily.
Incorporate 2 cups of fruit daily as part of your recommended calorie and nutrient recommendations. Salt food to achieve desired sodium intake. Incorporate a carrot daily along with other well-tolerated vegetables. Daily calcium Whole fat Greek yogurt daily.
Do NOT consume calcium with caffeine as caffeine will block absorption. Daily Potassium — mg See Potassium We prefer an approach to increasing lean body mass and keeping that lean body mass active to stimulate more receptor activity. Take brisk 10min walks after meals exercise can be TWICE as effective as the popular drug Metformin for blood sugar control!! Lose weight Damn near everyone who loses body-fat lowers blood sugars along with cholesterol and blood pressure.
Take 8,IU VitD daily. Daily Potassium — mg See Potassium 6. Calcium helps weight loss. See Calcium 7. Daily Magnesium Magnesium 8.
Incorporate 2 cups of fruit daily except banana as part of your recommended calorie and nutrient recommendations. Incorporate 2 whole eggs daily Choline in the yolks helps regulate blood sugars [80] Protein is glucogenic meaning that it can be converted to glucose. Overconsuming protein can create issues maintaining blood glucose levels. Get iodine to improve thyroid function pure cranberry juice oz 2xdaily Daily sets of deep knee bends is advised.
The legs muscles when worked absorb glucose from the bloodstream without the need for insulin. Reduce carbs to g daily and get from primarily fruit and potato. Avoid polyunsaturated fats. Eat saturated fats Red meat, grass fed butter, Pasteur raised egg yolks, Cheddar cheese, whole fat yogurt and cottage cheese. Unsaturated fats oxidize and create free radicals which trigger stress hormones and inflammation. Saturated fats turn off stress hormones.
Bone broth or hydrolyzed collagen powder. Some have reported benefits from using cinnamon, apple cider vinegar, or berberine. Too much cardio especially will reduce testosterone levels but so will training too heavy, or with too much volume.
Compromised digestion can cause gas, bloating, and impair the breakdown and absorption of both macronutrients and micronutrients []. We suggest a wide variety of highly bioavailable, nutrientdense foods to provide you both the macronutrient and micronutrients needed to perform optimally. Ideally the substitution would provide a similar micronutrient profile so as not to create a nutrient deficiency When making substitutions, we suggest using the FODMAP menu to select foods that are less likely to create digestive disturbances.
They may have an abundance of micronutrients but they may also have anti-nutrients that make them difficult to digest and absorb. You can prepare some foods in a manner that reduces their potential digestion problems. Initially, we eliminate these foods but you can slowly reintroduce them when prepared correctly. For example: Oatmeal - Should be soaked and fermented Bread - Sourdough bread has been fermented and is easier to digest Beans - Should be soaked and boiled until soft High Gas Vegetables - Small amounts, cooked until soft How to Cook Oatmeal the Right Way Even when prepared correctly, these food would be considered a horizontal foundation food used for micronutrients.
Individuals that require a significant amount of carbohydrates would be better of using white rice to avoid digestion problems. This is individualistic and dose dependent. Greek yogurt has less lactose than milk and cheddar cheese has even less lactose than Greek yogurt. Try eliminating egg whites first. The quality of the stool can dramatically improve simply by chewing your food better.
Basmata, brown, white Wheat foods e. The normal volume of stomach fluid is 20—mL and are comprised of gastric juices of hydrochloric acid, potassium chloride, and sodium chloride should and remain at a low pH 1. These gastric juices are stimulated by chemoreceptor recognizing the presence of proteins and other food. Pepsin is an enzyme activated by stomach acid that helps with digestion of proteins. The body produces a substance known as intrinsic factor which interacts with stomach acid to activate B12 in the body.
If the environment of the stomach is compromised, or the body is not able to sufficiently produce intrinsic factor, this could lead to diminished absorption of B Some foods will not be broken down in the stomach, but will be fermented in the large intestine instead. These foods beans, legumes, etc. We are not suggesting to eliminate these foods completely, but monitor intake and response to establish what your tolerable dose is and make adjustments to the diet accordingly.
You may have to substitute other foods or split these foods into multiple meals to maintain sufficient fiber intake throughout the day. The Heidelberg Test is one of those options that is commonly performed.
Gastroesophageal Reflux Disease GERD is a condition in which stomach acid moves into the esophagus causing discomfort. The esophagus is not designed to handle the acidic levels of the stomach acid which is why our bodies have a lower esophageal sphincter LES. This muscle contains the stomach acid to the stomach protecting the esophagus. If the LES is weakened, it will not be able to maintain the barrier between the two and stomach acid will flow into the esophagus causing GERD. Reduced frequency in movements can be a signal that things are not well in your digestive tract.
Not having a bowel movement in several days is something that needs attention. We have our clients track bowel movements using the Bristol Stool Form Scale [].
We also have them make note of time, frequency, and level of GI discomfort. Your stool can give some good information about the current state of your gut Health A commonly successful remedy for digestion is to consume adequate potassium and fluids. We recommend 4, mg of potassium from whole food sources daily. Too little protein can cause muscle loss and impaired performance. Too much protein does not further increase muscle protein synthesis. Consuming too much protein can result in conversion to fat and decrease appetite which may be undesirable for programs requiring increased calorie consumption to gain mass.
The Academy of Nutrition and Dietetics, The American College of Sports Medicine, and the Dietitians of Canada all agree for lean, active people who lift weights regularly, without preexisting renal or hepatic conditions, we generally recommend 1.
For those who have a high body fat percentage or are eating high carbs for weight gain, we recommend 1. We also prefer to eat protein at least every hours throughout the day to prevent a deficit from occurring by having available amino acids circulating.
Same is true for glycogen needs when at a calorie deficit. The body will break down muscle tissue for energy gluconeogenesis. You can get protein from anywhere so long as it satisfies the Leucine requirement and provides an adequate dose. But focusing on macro nutrients to the exclusion of micronutrient requirements is short sighted and potentially detrimental to your long term goals.
We preferentially recommend ruminant animals as your primary protein source because of the increased levels of iron, B12 and Zinc as well as the superior omega ratio. We also recommend including whole eggs and dairy as additional protein sources due to the Vit K2, Biotin, Choline, Vit D and Calcium provided in those foods. We feel the need to address concerns surrounding the safety of consumption of red meat.
Much of the bad publicity surrounding red meat comes from misunderstanding and misrepresentation of epidemiologic data.
For example, The China Study was hardly scientific. The data were collected from 65 different rural areas of China— 65!
How many standards do you expect to find on the food harvested in 65 rural communities in China? This lack of definitive description is not only found in The China Study, but most all epidemiological studies because that is a variable that is not accounted for. Bottom line: Lean red meat is one of, if not the most nutrient dense source of protein you can consume in a consistent and balanced diet.
Another area to address here is the perceived environmental impact of animal agriculture. According to Efferding, this limited variety and improved digestive efficiency should improve muscle growth, recovery, gut health, and metabolism. The vertical component of the diet includes red meat and white rice. These are designed to make up the majority of the calories. Red meat is chosen because it is a quality protein source that is also higher in iron, B vitamins and zinc than other options.
White rice is chosen as the main carbohydrate source because it is easy to consume a lot of carbohydrates through and it doesn't take long to digest. This makes it easier for heavier strength athletes to consume more carbohydrates and calories. Within the horizontal component of the diet, there is more variety as these foods are chosen to meet micronutrient needs.
They are specifically nutrient-dense; however, the goal is to consume them in an appropriate amount and no more than that. They are designed to reach the optimal targets for micronutrient needs and no more. Adding more micronutrients than this level typically does not provide any additional benefit, so the preference is to focus the majority of the diet on the vertical component once these needs are met.
They are designed to limit gas build-up and the bloating or other gastrointestinal issues related to tha. It claims to optimize gut health, correct nutritional deficiencies, and balance hormones. It also promises to improve energy, endurance, and recovery in athletes. Originally developed for high-performance athletes and bodybuilders, the Vertical Diet is also marketed as an option for casual gym-goers.
This book explains everything you need to know about the Vertical Diet. In order to maximise your outcomes from the gym, you should cognizance to your weight loss program, as ingesting the incorrect substances can be destructive to your bodybuilding dreams.
The Vertical Diet is a overall performance-based totally nutrition plan developed by way of a expert bodybuilder and powerlifter. This book talks more about vertical diet relating to bodybuilding and also athlete fitness.
Unlimited all-in-one ebooks in one place. Free trial account for registered user. Recent Comments of The Vertical Diet. Brittney I dislike writing reviews on books I had a hard time putting it down.
Very well written, great characters and I loved the setting! Going to look for more books by this author!
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