PERSONALIZED HEALTHY NUTRITION

Once we have addressed nutritional factors such as anemia and hydration, and conducted nutritional assessment through anthropometry, we define nutritional goals based on these findings and your health history. We are now ready to develop the... personalized healthy meal plan to achieve these goals without nutritional risks and enhance performance

Before customizing the meal plan, while we conduct, process, and analyze anthropometric data, we will work on raising awareness about your eating habits. This includes using a suitable habits test tailored to your dietary preferences: omnivorous, vegetarian, flexitarian, or vegan. Throughout all consultations, we will employ mindful eating techniques because the idea is for you to undergo a process where you don't feel like you're on a diet. Instead, you'll incorporate habits that suit you, your nutritional goals, and your activities. The aim is for this to not be a temporary diet but a radical change that helps you learn to adjust your diet to your activities, achieve weight and waist goals, and modify fat and muscle masses as needed. You'll be able to maintain these changes over time and maximize your performance.

In this habits test, we will focus on the importance of meeting your requirements for vitamins, minerals, heart-healthy fats, anti-inflammatory functional foods, and adjusting carbohydrates to fit your activities.

In the follow-up consultation after the anthropometry, we will have defined protein and carbohydrate goals based on the changes needed in your body composition to maximize performance and reduce the risk of fatigue. We will calculate your protein intake and adjust it as necessary to achieve your goals, whether it's maintaining or increasing muscle mass, or maintaining or reducing fat mass. We will always discuss and agree on the plan with you, respecting the four laws of nutritionQuantity, quality, harmony, and the law of adequacy for you. We will also individualize carbohydrates to achieve fat mass goals without compromising performance, respecting nutrient timing to help you reduce or maintain fat mass more effectively while maximizing performance.

The Nutrient timing Nutrient timing is crucial because consuming the same amount of carbohydrates can lead to different outcomes in fat mass depending on when they are consumed. For instance, excessive protein intake before physical activity can reduce performance or cause gastrointestinal intolerance, similar to fiber intake. While the protein goal is daily, the timing of consumption can impact these factors significantly.

Although the meal plan must be personalized from Nutritional Team Here are some general considerations (excluding specific nutritional situations or medical conditions) from the Nutritional Team to help you become more mindful of your diet and identify areas where improvement may be beneficial.

1. Eat every 3 to 5 hours starting from the first meal of the day, and every 1 to 2 hours during the first 6 hours after a long or high-intensity training session (such as long runs, intervals, endurance training, hill workouts).
2. Practice mindful eating by chewing food thoroughly and giving exclusive attention to the act of eating during meals.
3. Consume at least 3 servings of dairy or calcium-fortified plant-based beverages daily. If you do not consume any of these options, consider supplementation or intake of calcium-rich vegetables with nutritional guidance.
4. Include colorful vegetables in both lunch and dinner.
5. Consume 2 to 3 fruits per day on non-training days, and increase to 3 to 5 fruits per day on training days.
6. Consume at least one serving of meat (beef, chicken, fish, pork) or plant-based protein sources daily, with nutritional guidance if needed.
7. Consume 1 or more eggs or egg whites per day according to your personalized plan.
8. Consume 2 to 4 tablespoons of nuts per day.
9. Consume 1 tablespoon of vegetable oil without cooking in lunch and dinner (at least once a day: extra virgin olive oil or 1 avocado per day).
10. Consume 1 tablespoon of vegetable oil, such as extra virgin olive oil, without cooking, in both lunch and dinner. Aim to include at least one of these options daily: extra virgin olive oil or one avocado.
11. Include grains, pseudocereals, legumes, or starchy vegetables (like potatoes, sweet potatoes, yams) in your lunch or dinner, especially close to physical activity or as the dinner before a long endurance session. Customize the amount based on your needs.
12. Drink 1.5 to 2.5 liters of water per day, adjusting hydration plans based on your activity level. Avoid sugary juices, sodas, and artificial sweeteners (except for sports drinks during activities lasting more than 1.5 hours).
13. Reduce salt intake except for the meal immediately following physical activity.
14. Incorporate natural spices to enhance the flavor of meals, and include turmeric or ginger in your daily diet.
15. Avoid or reduce alcohol consumption to a maximum of 2 servings for men and 1 serving for women, especially away from training sessions, as it can lead to dehydration and inhibit muscle recovery.

We accompany you and await you at the Nutritional Team to personalize your plan, a fundamental pillar in nutritional preparation for EL CRUCE, so that you arrive in the best way, without nutritional risks or for your health.

We always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.

"Nutrition is also trained."