Gan Fitness

Simple structure when dining out, in order of priority:

1. Secure protein 🐟🍗🥩🥚🫘
The amount would be equivalent to 1-3x of your palm size. If working with plant sources, multiply it by 1.5-2x and include a variety of sources (cos plant protein often has an incomplete amino acid profile and doesn’t absorb as well as animal sources) If trying to minimise calories, opt for leaner cuts and preparation methods like steamed, roasted, grilled, baked > fried, gravied

2. Secure fiber 🥦🥬🥕🍆🍅🧅🥒🍎🫐🥗
Priority for vegetables at about 1-2 fist sizes worth. Explore a variety of colours to reap the benefits of a multitude of micro- and phyto nutrients

3. Secure carbs 🫓🍚🍠🍝🧇🍞🥯
About 1-2 first sizes worth as a general guide. Slap on more based on your performance demands. Fun fact: Glucose (digested carbs) is our brains’ and bodies’ preferred source of energy - so adjust accordingly. You can also shoot for carbs with higher fiber content (i.e. wholegrain & wholewheat > refined sources) to help hit point (2)

4. Fats 🫒🧈🍳🥑🥜
Fats are usually used to cook (oils, butter, lard, shorteners) so often doesn’t need a specific source. However, if this isn’t the case, about 1-3 thumb size worth of it should suffice.

*This is a general guide, and it’s important to note that nutrition can be highly individualised for everyone.

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We hereee

On Sundays we sushi 🍣 The American Heart Association recommends 2 servings of fatty fish per week to promote heart health and reduce the risk of developing heart disease. The key nutrient here is Omega-3 fatty acids (commonly supplemented with as fish oil)

Omega-3s have a bunch of important functions, aside from improving lipid profiles and promoting heart health:

- Maintains integrity of cell membranes, allowing for heathy cell function

- Promotes eye health

- Promotes brain health and function. Growing body of evidence linking Omega 3s to positive outcomes with depression and anxiety, in addition to abating age related mental decline and Alzheimer’s.

- Reduces inflammation and improves recovery. This can cross-over many aspects including muscle and joint recovery (commonly supplemented for joint health among gym goers and athletes)

- Promotes skin health

- Can help reduce menstrual pain

Bottom line: Try to consume fatty fish 2x a week or otherwise, consider supplementing with fish oil to reap all the Omega-3 gains