1. Eat your way to a better you
Ben Coomber
Body Type Nutrition
Eat your way to a better you

2. Ben Coomber – Performance nutritionist
Nutritionist, coach, speaker, writer, unashamed geek
work with anyone who wants to be MORE AWESOME
Athletics, MMA, rowing, gym goers, strongmen, rugby, you name it nutrition is the same
Specialist in obtaining awesome levels of health and energy, increasing recovery and inspiring greater change
Used to be 16 stone, went down to 10.5 stone, now 13 stone – consider myself a bit of an athlete-ish now.
gym, my job, body type, uni, my journey
Explain I often have a potty mouth, what can I say im expressive
Ask questions all the time, the outline of this seminar is to cover everything, you want me to go deeper you have to probe deeper, don’t feel afraid of making the questions personal, about you or whatever, there are also no stupid questions

3. Why call it performance nutrition?

4. How does food affect the body…
Energy
Sleep
Concentration
Focus
Motivation
Feeling of ‘umpf’
Who lacks one/some of the above?
Willingness to exercise
Body composition
Weight loss / gain
Libido
Uni / school grades
Symptoms / disease
Ask which people in the room is which - group by group, maybe ask a few individuals why

5. What is the optimal human diet?
Paleo, macros, what – who knows, why?

6. Which diet is best? Paleo Vegan Low fat Intermittent fasting
Eat stop eat
Low carb
Gluten free
Dairy free
Primal
Vegetarian
Carb back-loading
Eat anything…
Ask which people in the room is which - group by group, maybe ask a few individuals why

7. Eat anything… ….as long as it’s REAL FOOD!

8. My favorite diet, just REAL FOOD
Meat, veg, fruit, nuts, seeds, some dairy, starches in relation to activity & preference, don’t worry if you miss a meal – you wont starve, drink clean fluids, don’t stress!

9. It’s largely a 1 ingredient food diet…
Eat one ingredient foods
Eat breakfast with decent protein and fat content
Eat tons of veggies
Eat natural and free range foods where money allows
Eat a balanced macro lunch and dinner
Snack and eat meal sizes to what your appetite dictates
Live life to the full, enjoy food, don’t stress, sleep lots, exercise intelligently, enjoy cooking, embrace the change!
This is the real life diet

10. How does this look compared to what were currently doing…

11. But what’s wrong with healthy whole grains?
Very low in nutrients calorie for calorie compared to vegetables and fruits
Contain gluten, a potential allergen to many people (flour based products like bread, cereals etc)
Biggest affect on insulin and blood glucose levels…

12. Blood glucose levels What affects blood glucose? Protein Fat Fiber
Play the breakfast game…

13. Gluten & Dairy Exclusion diet for 30 days…. Dairy Gluten Wheat
Find out if they affect you

14. How do you know if you have a food intolerance?
Exclusion diet for 30 days….
Dairy
Gluten
Wheat
Find out if they affect you

15. Definitely the good guys…
Calorie for calorie VERY nutrient dense
High in anti-oxidants
High in micro-nutrition
Filling due to fiber content with low calorie intake

16. FAT – The old phobia – not evil
Basics:
Needed for optimal hormone function
Creates satiety
Helps you absorb nutrients
A low fat diet is non optimal for ‘optimal’ function
Butter, coconut oil, nuts, seeds, oils, avocado, dark chocolate, dairy, good quality animal fat
AVOID: vegetable oils for cooking, low quality meat fat and vegetable spreads

17. CARBS – The new phobia – not evil
Basics:
Needed for optimal performance
Aids satiety
Good source of nutrition, especially fruit/veg
Aids in optimal thyroid function – metabolism
Vegetables, fruits, potatoes, quinoa, oats, rice, pulses, cereals, bread
AVOID: Gluten & wheat grains if problematic for YOU

18. THOUGHT 1: PROTEIN Eat a source of protein at EVERY main meal
Essential for consistent repair and recovery
Keep you full and building (anabolic)
Get variety, chicken, turkey, beef, lamb, oily fish, white fish, pork, liver, eggs, cottage cheese, dairy, offal, game, wild meat

19. THOUGHT 2: NUTRITION
Protein 1st, then vegetables, then fruit – an athletes diet should be as nutritious as possible.
You should think how much vegetables can I eat!
This is the basis of your key nutrient intake, vitamins, minerals, fibre, anti-oxidants, phytonutrients, energy co-factors, enzymes, pre-biotics

20. THOUGHT 3: CARBS OR FATS
Do I have a need for them at this meal? – Am I recovering, pre exercise, feel good on them generally?
If not then maybe most of my meal should be vegetables and fruit – nutrition must be 1st thought.
So once we have protein, and nutrition, we then decide how much carbohydrate we NEED, then we either add more nutrition, or add carbs, or add fats.
Carbs and fats are our key energy sources

21. Why not just eat carbs at all meals, carbs = energy right? Yes and no…

22. MEAL THOUGHT PROCESS Protein – chicken, fish, eggs, beef etc
Nutrition - vegetables and or fruit
Carbs – potatoes, rice, bread
Or Fats – avocado, nuts, butter, cheese, oil etc

23. Questions so far?

24. Commitment – Health – Flexibility
100/0 - Optimal, yet idealistic 90/10 - High performance people 80/20 – Good results with flexibility 70/30 – Lower well-being / health 60/40 - Anything less than 70% needs work

25. Making a diet flexible…
You can still enjoy the foods you like, but you must understand the calories in your food, the implications of your choices, yes a diet should still be 90% of the good stuff, but a diet shouldn’t be dogmatic, its their to be enjoyed and

26. Spend time learning what’s in food
Myfitnesspal.com
Learn how many calories are in protein
(Chicken: 1 Kcal per gram, Pork: 1.5 Kcal per gram, beef: 2 Kcal per gram, Lamb: 2-3 Kcal per gram, Fish: g)
Learn what high fat foods contain like nuts
(small handful around Kcal)
Learn the calories in your chosen carb sources
Invest time to boost your calorie/nutrition knowledge, spend a month tracking your food, it will be invaluable

27. How to calculate calories:
BMR for Men: 24x weight in KG
BMR for Women: 22x weight in KG
1.15 for low activity (injured), 1.3 for gym 2-3x a week, for people that are very active (in season)
Set protein intake at a minimum of 1.5-2g per KG of BW
Set fat at g per KG of body weight depending on your personal response to food
Carbs make up the remainder, but fat and protein can be higher
Carbs = 4Kcals, Protein = 4Kcals, Fat = 9Kcals

28. Example: Me – 84kg 84 x 1.5 (training 5x a week + walking) = 126
126 x 24 = 3024 calories needed a day (BMR)
Protein: 84kg x 3g = 252g x 4 calories = 1008
84kg x 1.5g = 126g x 9 calories = 1134
Remainder as carbs = 882 / 4 = 220g carbs
3024 calories, 252g Protein, 126g Fat, 220g carbs

29. Is as little as possible best?
No, if you eat…
Too much = FAT
Too little = tired, slow metabolism, lethargy, low libido, poor performance, weak, slow brain
Eat as much as you possibly can

30. But remember, its not all about calories
If you ate a bowl of cornflakes, an apple and a chocolate bar totaling 600 calories Or a salmon fillet, a mixed green salad, oily dressing, an orange and 6 brazil nuts Would it have the same effect on the body? Raise your hands…..

31. Example shopping list Handheld fruit Frozen berries Turkey breasts
Dairy products
Condiments
Butchers
Green grocers
Supermarkets
Turkey breasts
10% fat beef mince
Mackerel fillets
Pollock (white fish)
Green vegetables
Root vegetables
Big bag of potatoes
White / brown / wild rice
Ask which people in the room is which - group by group, maybe ask a few individuals why

32. Uni Fruit Every Tuesday 10am-4pm at the student union
Fruit / veg / fish
Better priced than all local supermarkets
You have a voucher…. USE IT!
Valid for 2 weeks
Ask which people in the room is which - group by group, maybe ask a few individuals why

33. Healthy food isn’t boring…
Have an awesome spice rack
Have the fridge fully loaded
Have back ups in the cupboard
Have back ups in the freezer
Learn new ways of doing things
Don’t be afraid to experiment, be bold
Learn how to marinade
Buy a slow cooker
Learn how to roast, broil, stew, fry etc – kitchen skills!

34. Hydration…
Not enough is not good… 2-3 liters for active women 3-4 liters for active men Increase fluid intake over next 2 weeks gradually

35. Make a ‘diet’ fit your lifestyle and your body, not a lifestyle around a diet

36. Making your diet work
A diet must fit your lifestyle, not the other way round
If its convenient to eat at 10am then do that
The best diet is the one you will stick too
Consistency is paramount
If your craving things all the time then your not doing it right, but the occasional craving or want can be handled with a flexible approach to nutrition

37. Exercise nutrition / Nutrient Timing
Carbohydrate requirement is increased with greater exercise volume / intensity / duration
What ever your ‘normal’ daily carb intake, this will increase with greater exercise loads
Time carb allowance for the pre/post workout window
This is the only time I would warrant simple sugars in a diet
A must for athletes - but a process which needs fine tuning for their goals and sport / intensity

38. Carb cycling / exercise nutrition …
MEAL 1: Spanish omelette made with 3-6 whole eggs, 2-3 servings of vegetables cooked in real butter/coconut oil
(could swap some veg / fat for more carbs i.e. banana)
PWO: Smoothie with whey protein, banana, dextrose, frozen berries, creatine etc. – OR – tuna with oven baked potato, fresh fruit salad, olive oil
MEAL 3: Chicken salad with cucumber, peppers, celery, tomatoes, feta cheese, olive oil and small plum
MEAL 4: Home made beef & vegetable stew

39. Essential supplements
Vitamin D (Sept-May) – 3000IU a day
Fish oil if don’t eat enough fish – 3g a day
Magnesium and Zinc if you train hard
Multi-vitamin ONLY if you think you don’t get enough nutrients from fruit and vegetables

40. Fat loss tips High quality Asian green tea leaves, 2-4 cups a day
Oolong tea, great mixed with green tea
Omega 3 fats, 6-12 caps a day
Coconut oil

41. Muscle building supplements
Creatine post training
(5g if sub 80kg, 8g if kg, 10g if 100kg plus)
Lactate buffering agents
(Load-up from genetic supplements)
Whey protein ONLY for flexibility and convenience, there isn’t a ‘need’ for it
CALORIES!

42. The perfect human diet
Whole one ingredient foods, vegetables, fruit, animal protein and fish, nuts, seeds, dairy, starches,
Sleep between 10pm and 6am
Stress comes in many forms, address each one in time
Exercise intelligently, a mix between weights and cardio
Fall in love with cooking, embrace amazing food
Walk where possible, take time for it – outside
Find balance, make a diet work for you
Read a broad spectrum of sources, be a skeptic

43. Get educated… What are you reading? Who’s blogs do you follow?
Its all about life skills
Do you apply logic to things you read / watch?
My podcast is AWESOME, over 120 of FREE learning
Keep an open mind, keep learning, always!
Elaborate on my service and the cost over a year compared to buying the wrong foods, buying the wrong supplements - maybe tot up on the white board

44. My links FB: Body Type Nutrition www.bencoomber.com
Facebook: Ben iTunes: Ben Coomber Radio
FB: Body Type Nutrition

45. Let’s have some questions….