Nutritional Consultation  

“Know your food, master your nutrition.”

 

Your food can be broken down into 3 basic categories: Proteins, Carbohydrates, and Fats.  It is important to know the difference between these groups so that you can ensure their consumption at every meal.

 

  • Protein – Protein is the building block of our cells.  It is also used in the regeneration of damaged cells, which is especially important during the post workout period when our cells need extra help recovering. 

    • Favorable Sources:  Lean & easily absorbed – Poultry, fish, eggs, & protein powders

    • Unfavorable sources:  High in animal fats – Pork & ground beef

 

  • Carbohydrates– Carbs are the primary source of fuel that our bodies burn for energy during higher intensity work outs.  Without a good source of carbs we will lack the energy and fuel necessary to get a good work out.  Excess carbs however, are stored as fat and therefore must be consumed in the right forms and proportions. 

    • Favorable Sources:  Complex Carbs – Fruits, Vegetables, Whole Grains

    • Unfavorable Sources:  Refined sugars – White bread, white rice, refined sugars

 

  • Fats – Fats provide fuel for lower intensity work and an essential dietary requirement known as fatty acids.  Often seen as the enemy in a diet plan, we need fats for energy and to properly digest, absorb, and transport vitamins A, D, E, and K.  Again, you do not want to be eating excess amounts of fat so it is important to choose the right ones and consume them in the proper proportions.

    • Favorable sources:  Poly & Mono-unsaturated fats – Olive oil, nuts, & avocado

    • Unfavorable Sources:  Saturated fats – Butter & lard

 

Once we understand each of the categories, we need to focus on how to consume them in the proper proportions.  Each meal should consist of approximately 60% carbohydrates, 20% proteins, and 20% fats.  Extensive research on these proportions has shown that it stabilizes blood sugar levels, ensures proper metabolism, and with proper calorie consumption has been effective for Olympic athletes, those struggling with obesity, and everyone in between.

Print our 3-day diet log PDF to see how you are eating. You can also set up a LiveStrong or FitDay account online that we can view together in order to give you the best nutritional assessment.  Our staff is ready and able to discuss nutrition that works best for you and your fitness goals.

Address

 

 

 

 

 

 

 

 

 

20 Sycamore  San Francisco, CA  94110

Appointment Hours

Monday-Friday: 8:00am - 8:00pm 

Saturday: 9:00am - 2:00pm

Sunday: Closed

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Office contact information:

Monday-Friday: 9:00am -5:00pm

Website: http://www.orthopedicraw.com

Email: orthopedicraw@gmail.com

Tel: 415-480-8011 Fax: 415-255-8211

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