The American diet is a giant cess pool of misunderstood information. Some FDA recommendations are exceeded daily, others never met. Some have been changed in the last few years, and some haven’t been revised in decades. It is important to know what you are eating and how this will affect your body, as well as how to find this information. I’m sure you know about food labels and how to read a daily value percentage, but is it ever okay to question these numbers or personalize them?

Let’s take a deep dive on a few popular food topics:

Iron

Studies are currently finding that people across America are under consuming irons. Iron is used to carry oxygen in red blood cells, making something called hemoglobin (blood-iron). It is important to note that your body only retains about 10% of the iron it consumes.

This is easy to find in very green greens and very red meats. Cooking in a cast iron pan is also shown to help plug your food with a little more iron. If you ever do a blood test and find that you are low on iron, iron pills or liquid iron are in just about every drug store.

Protein

Protein is a building block for your muscles and tissues. It is not a very good energy source, sometimes paralleled to “wiping with dollar bills”. A recommended amount of protein to consume is 1.8 times your body weight (kg) in grams consumed. Proteins are made up of amino acids, plants having incomplete proteins and meats having complete proteins. Eating a variety of plants can complete those proteins with things like nuts and beans.

If you are struggling to get your needed protein amount, whey protein is powdered animal protein. This is the best way to supplement and can be added to water, milk, or a smoothie and comes in many flavors.

Creatine

Creatine is a naturally produced chemical in the body. Creatine is used for pushing the body in quick and high intensity exertions. Your body replenishes this naturally and typically does not need to be supplemented. Studies do show that the body can store a lot of creatine and use when needed, helping things like workouts, brain health, and overall wellness.

Too much creatine leads to dehydration, with dehydration leading to nausea, dizziness, muscle cramps, and other such things. If you work out at high intensities, then creatine might just be for you to help you get to 110% efforts. Make sure that you read up on the loading process to prepare the body as well as to nearly double your water intake.

Fats

Fats are an excellent energy source, and a major energy source for people who are on a low-carb diet. This can also make food taste better and be more filling. It is good to know what healthy fats are, along with not so healthy fats. Here are some of those types:

Here at the Xgym, our mission is to get you to the healthiest you can be which is why we try and provide resources to learn more about your body and what nutritional patterns you should follow. Make sure to stop by and ask us how you can be the best you that you can be.