Hi guys, you are welcome to post your opinions and experiences about optimal nutrition...in general on a daily base and also right before and during a session...
...also are suggestions welcome about nutrition supplements like specific teas, herbs or stuff like that with the ability to boost brain performance...without any negative longterm effects on health of course...
I think your post is a little too broad to generate good answers.
To give general advice, with things like nutrition and supplements, there are no silver bullet solutions so there are no magic teas or herbs that you can drink that will make things amazing. A lot of things can generate small benefits depending on your goals, but I would focus on getting into a routine where you are constantly eating optimally and exercising regularly before you even think about supplements since the marginal increases those will provide will be far smaller than results you can get with diet/exercise.
Would add proper sleep to this - just finished reading 'why we sleep' by Mathew Walker and its an eye opener when it comes to memory/learning/performance would recommend to everyone.
Dont wanna hijack your thread but Id be interested to know how many players take various Nootropics before sessions. Caffeine is obviously the most common but how many have dabbled with Alpha GPC, L-Tryptophan, Theanine, Phenibut and the like?
Ive played around with different stacks/combinations over the last year and Ive noticed some interesting changes in my play.
Im 40 yrs old and my diet and exercise are the best theyve been in almost 6 years. Last visit to my doc, he told me my body fat % was optimal for my age. One thing I did this year was reduce grains and dairy, moving away from cereals > protein shakes + fruit and dairy > almond milk. This simple change was huge. I also cut out a significant portion of sugars (sodas, candy, dessert) this should really jump start your transformation if youre trying to make one and its pretty simple. It just requires discipline.
I have a lot of interest on nutrition, it's a very complex and always changing world.
Daniel Dvoress is right, there is no magic pills, just good habits.
My 2 cents, based on recent scientific research, I'm not an expert but I try to follow expert's advice -and specially experts that have NO commercial interest behind-.
Eat whole, natural products. We eat animal and plants, so we need in our fridge dead animals (or some of its parts), and plants. That means that processed food should be the first thing to eliminate. There are some exceptions, read the labels.
Have fresh vegetables and fruits on every meal, try to eat a good variety of them. Eat them raw (salads) often. Eat nuts, almonds, etc. on a regular basis (just a bit, they are very energetic).
Avoid sugar. Have some honey or sweeteners.
Fish is probably the best protein source for its micronutrients, specially the ones rich in Omega-3 fatty acids, like salmon or sardines. Eat it frequently. There are some fish that accumulate too much heavy metals like mercury, you can check the best and worst options.
Chicken and Turkey (low fat "white" meats) are fine, and some red meat as well, but not much (like twice a week). Liver is a superfood despite its cholesterol levels (if you like it). Eggs are also fine as a protein source.
Dairy: Fermented are the best, like youghurt and kefir. Cheese is good in moderate amounts, even hard cheese with high fat %. Butter is ok, sparingly. Milk is meh -more evidence needed-, you can drink it but don't abuse (whole is best). All of this assuming you tolerate lactose of course.
About carbs: Limit the consumption of grains, specially wheat, and specially refined wheat flours. Rice is ok in moderate amounts, oats are better. Generally speaking, if you don't need a lot of energy, you don't need a lot of carbs. Potatoes and sweet potatoes are good options too (low energy density despite their high glucemic index). The best option are legumes though (lentils, peas...). I love bread and pasta, but studies show that I should limit their consumption :-(
Use good quality oils (like extra virgin olive oil) as a fat basis for your diet.
And you know, cook your stuff in a healthy way.
This advice is very general, but applying it I think it would improve the eating habits of more than 90% of the population.
Here's a graphic with the best and worst things to eat based on research, from a blog I trust a lot. It's in spanish but you can see the pictures (or use google translator).
Interesting, I like to follow nutrition also and disagree with the majority of your post. I’m not claiming to be an expert either though.
It’s pretty well known we don’t ‘need’ animal products to survive or even thrive. They pretty much all come with some sort of negative health effect and almost no positives that you can’t get from something without the negatives.
For example you mentioned fish contains mercury and you don’t need it to survive so why eat a mercury containing food often? You can get omega 3’s from flax/chia seeds without the risk. Or you can use algae powder.
Cheese and eggs also appear to be dreadful for you and almost every study stating otherwise seems to be funded by them. Milk is also not a healthy thing to consume.
Oils are also just bad in almost every case. A bottle of refined fat how can this be good. Here is a good link about this. https://nutritionfacts.org/2017/10/17/what-about-extra-virgin-olive-oil/
The thing everyone seems to agree on is eat whole foods and avoid too much sugar, salt and saturated fat. So imo this is the safest bet and given what I said about the animal products above I would stick to mainly plant ones.
The site I linked is helpful the Dr makes videos discussing all the latest studies and it is a non profit.
As previously mentioned, there is no one diet or supplemental routine that will always serve to be most optimal for everyone. That being said, if your question was intended to get feedback from those who practice good health/diet/exercise habits then my advice is to try out some lighter form of a Ketogenic diet and move from there.
I've been following Keto for roughly 3 years now (with the occasional day or two out of every month eating whatever I wanted) and I've found a lot of positive advancement in cognitive function as well as overall wellness. Before following Keto, I practiced a macro-calculated, ~40%/~40%/~20% ratio (carbs/protein/fat) diet and was already in good physical shape (former wrestler/bodybuilder), but what got me motivated to try Keto were the studies I found on the brain's ability to utilize ketone bodies (fats) over glucose (carbs) as fuel. The diet is certainly not for everyone, which is why I said "lighter form," because it can be grueling and difficult to maintain for some people. But my honest opinion is that it is one of the most optimal dietary regimens to implement for optimal cognitive function. [When] you tie the Keto diet to nearly any form of exercise (resistance, cardio-intensive, yoga, circuit training, etc), the effects it has on your physique are merely an added benefit as your body mass will be much leaner with the lack of glucose in your muscle cells.
Long rant^ but I thoroughly enjoy talking and hearing about other people's dietary lifestyles and am always open to try new diets.
Last but not least, nobody should apply a supplementary routine before applying/sustaining a dietary one first. You hear this all the time but the reasoning behind this (for the purpose of your question here) is that if your dietary routine is unbalanced every day/every week, then you will have have very little consistency regarding the supplement's effects on your mind/body. In short, you'll be wasting $ on supplements that [should] be working, but isn't because of your current diet/exercise habits.
I'm not a licensed healthcare professional and any/all info stated above is purely opinionated.
The latest consensus on keto seems to be that it has short term benefits but can damage longevity. Joe Rogan is setting up debates on his podcast soon with vegan vs meat advocates and the same for keto vs no keto which should be interesting.
From all the information I've consumed keto seems to have benefits but the plant based Dr's say it's representative of your body in starvation mode - this makes sense to me evolutionarily as your body may try to perform at peak physically and mentally to optimise hunting/survival success but with long term consequences. This is obviously just my shower thoughts theory but it makes the most sense to me. Again I am no expert in this field either just a fan and looking forward to these podcast discussions in which people might be interested.
The information on the internet probably just makes it worse for the most part. You can read opposite advice and ideas over and over and they all claim to be the way.
Asylum06
posted in
Other Stuff
Loading 22 Comments...
Hi guys, you are welcome to post your opinions and experiences about optimal nutrition...in general on a daily base and also right before and during a session...
Take 15 Red Bulls, and a few packs of Gummi Worms. You'll need no drugs!
https://www.youtube.com/watch?v=eYEjFnN-vJU
This makes me feel nostalgic. And I didn't even play poker in 2009.
...also are suggestions welcome about nutrition supplements like specific teas, herbs or stuff like that with the ability to boost brain performance...without any negative longterm effects on health of course...
I think your post is a little too broad to generate good answers.
To give general advice, with things like nutrition and supplements, there are no silver bullet solutions so there are no magic teas or herbs that you can drink that will make things amazing. A lot of things can generate small benefits depending on your goals, but I would focus on getting into a routine where you are constantly eating optimally and exercising regularly before you even think about supplements since the marginal increases those will provide will be far smaller than results you can get with diet/exercise.
Would add proper sleep to this - just finished reading 'why we sleep' by Mathew Walker and its an eye opener when it comes to memory/learning/performance would recommend to everyone.
+1
Coincidentally, the most recent issue of National Geographic has an article on sleep if anyone is looking for a short fun read on the topic.
cool, ty guys
Dont wanna hijack your thread but Id be interested to know how many players take various Nootropics before sessions. Caffeine is obviously the most common but how many have dabbled with Alpha GPC, L-Tryptophan, Theanine, Phenibut and the like?
Ive played around with different stacks/combinations over the last year and Ive noticed some interesting changes in my play.
Im 40 yrs old and my diet and exercise are the best theyve been in almost 6 years. Last visit to my doc, he told me my body fat % was optimal for my age. One thing I did this year was reduce grains and dairy, moving away from cereals > protein shakes + fruit and dairy > almond milk. This simple change was huge. I also cut out a significant portion of sugars (sodas, candy, dessert) this should really jump start your transformation if youre trying to make one and its pretty simple. It just requires discipline.
I have a lot of interest on nutrition, it's a very complex and always changing world.
Daniel Dvoress is right, there is no magic pills, just good habits.
My 2 cents, based on recent scientific research, I'm not an expert but I try to follow expert's advice -and specially experts that have NO commercial interest behind-.
Eat whole, natural products. We eat animal and plants, so we need in our fridge dead animals (or some of its parts), and plants. That means that processed food should be the first thing to eliminate. There are some exceptions, read the labels.
Have fresh vegetables and fruits on every meal, try to eat a good variety of them. Eat them raw (salads) often. Eat nuts, almonds, etc. on a regular basis (just a bit, they are very energetic).
Avoid sugar. Have some honey or sweeteners.
Fish is probably the best protein source for its micronutrients, specially the ones rich in Omega-3 fatty acids, like salmon or sardines. Eat it frequently. There are some fish that accumulate too much heavy metals like mercury, you can check the best and worst options.
Chicken and Turkey (low fat "white" meats) are fine, and some red meat as well, but not much (like twice a week). Liver is a superfood despite its cholesterol levels (if you like it). Eggs are also fine as a protein source.
Dairy: Fermented are the best, like youghurt and kefir. Cheese is good in moderate amounts, even hard cheese with high fat %. Butter is ok, sparingly. Milk is meh -more evidence needed-, you can drink it but don't abuse (whole is best). All of this assuming you tolerate lactose of course.
About carbs: Limit the consumption of grains, specially wheat, and specially refined wheat flours. Rice is ok in moderate amounts, oats are better. Generally speaking, if you don't need a lot of energy, you don't need a lot of carbs. Potatoes and sweet potatoes are good options too (low energy density despite their high glucemic index). The best option are legumes though (lentils, peas...). I love bread and pasta, but studies show that I should limit their consumption :-(
Use good quality oils (like extra virgin olive oil) as a fat basis for your diet.
And you know, cook your stuff in a healthy way.
This advice is very general, but applying it I think it would improve the eating habits of more than 90% of the population.
Here's a graphic with the best and worst things to eat based on research, from a blog I trust a lot. It's in spanish but you can see the pictures (or use google translator).
Interesting, I like to follow nutrition also and disagree with the majority of your post. I’m not claiming to be an expert either though.
It’s pretty well known we don’t ‘need’ animal products to survive or even thrive. They pretty much all come with some sort of negative health effect and almost no positives that you can’t get from something without the negatives.
For example you mentioned fish contains mercury and you don’t need it to survive so why eat a mercury containing food often? You can get omega 3’s from flax/chia seeds without the risk. Or you can use algae powder.
Cheese and eggs also appear to be dreadful for you and almost every study stating otherwise seems to be funded by them. Milk is also not a healthy thing to consume.
Oils are also just bad in almost every case. A bottle of refined fat how can this be good. Here is a good link about this. https://nutritionfacts.org/2017/10/17/what-about-extra-virgin-olive-oil/
The thing everyone seems to agree on is eat whole foods and avoid too much sugar, salt and saturated fat. So imo this is the safest bet and given what I said about the animal products above I would stick to mainly plant ones.
The site I linked is helpful the Dr makes videos discussing all the latest studies and it is a non profit.
As previously mentioned, there is no one diet or supplemental routine that will always serve to be most optimal for everyone. That being said, if your question was intended to get feedback from those who practice good health/diet/exercise habits then my advice is to try out some lighter form of a Ketogenic diet and move from there.
I've been following Keto for roughly 3 years now (with the occasional day or two out of every month eating whatever I wanted) and I've found a lot of positive advancement in cognitive function as well as overall wellness. Before following Keto, I practiced a macro-calculated, ~40%/~40%/~20% ratio (carbs/protein/fat) diet and was already in good physical shape (former wrestler/bodybuilder), but what got me motivated to try Keto were the studies I found on the brain's ability to utilize ketone bodies (fats) over glucose (carbs) as fuel. The diet is certainly not for everyone, which is why I said "lighter form," because it can be grueling and difficult to maintain for some people. But my honest opinion is that it is one of the most optimal dietary regimens to implement for optimal cognitive function. [When] you tie the Keto diet to nearly any form of exercise (resistance, cardio-intensive, yoga, circuit training, etc), the effects it has on your physique are merely an added benefit as your body mass will be much leaner with the lack of glucose in your muscle cells.
Long rant^ but I thoroughly enjoy talking and hearing about other people's dietary lifestyles and am always open to try new diets.
Last but not least, nobody should apply a supplementary routine before applying/sustaining a dietary one first. You hear this all the time but the reasoning behind this (for the purpose of your question here) is that if your dietary routine is unbalanced every day/every week, then you will have have very little consistency regarding the supplement's effects on your mind/body. In short, you'll be wasting $ on supplements that [should] be working, but isn't because of your current diet/exercise habits.
I'm not a licensed healthcare professional and any/all info stated above is purely opinionated.
The latest consensus on keto seems to be that it has short term benefits but can damage longevity. Joe Rogan is setting up debates on his podcast soon with vegan vs meat advocates and the same for keto vs no keto which should be interesting.
From all the information I've consumed keto seems to have benefits but the plant based Dr's say it's representative of your body in starvation mode - this makes sense to me evolutionarily as your body may try to perform at peak physically and mentally to optimise hunting/survival success but with long term consequences. This is obviously just my shower thoughts theory but it makes the most sense to me. Again I am no expert in this field either just a fan and looking forward to these podcast discussions in which people might be interested.
https://vimeo.com/170735109
Kratom
So much bad info on this thread. Its amazing how many people are still clueless on how to eat with all the online access these days.
Thanks for your 0 cents.
The information on the internet probably just makes it worse for the most part. You can read opposite advice and ideas over and over and they all claim to be the way.
Yeah, info on nutrition/diet is super polarized these days :(
https://www.youtube.com/watch?v=5Ua-WVg1SsA
Sorry ur right. Was annoyed about something else. For most part JackPozzi has it
Helpful.
Be the first to add a comment