Perform Now
Cart 0
public.jpeg

Basics of Nutrition

In order to help our clients and others navigate the area of nutrition we have complied and organized the information we feel is essential for long-term success.

If you are looking for even more information, please visit our blog section by clicking here.

Calories, Macros & Water

public.jpeg

Calorie Intake

Starting somewhere can be a hard thing to do for a lot of people. The idea of not starting off with the “perfect” formula or “plan” can lead to greater procrastination of actually starting to implement better habits.

When determining calorie quantity, there are a long list of factors and numbers that interact that give us our end result. At Perform Now we believe starting with the fundamentals and creating a sustainable way of life that can constantly be adjusted to help you further adapt and enhance your health.

This “estimation” presented by Tigerfitness.com will allow any individual the ability to find a starting point in which to further modify and test if they are truly in a “caloric deficit or surplus” depending on a large variety of factors.

A deficit can be created by both lowering calories and increasing exercise or NEAT (Non Exercise Activity Induced Thermogenesis).

public.jpeg

Macronutrients

What exactly are macronutrients and why are they important for optimizing my health and performance?

public.jpeg
public.jpeg
public.jpeg
public.jpeg

Starting somewhere can be a hard thing to do for a lot of people. The idea of not starting off with the “perfect” formula or “plan” can lead to greater procrastination of actually starting to implement better habits.

If you’re looking for sample of macronutrient breakdowns, below we have provided charts that map out “typical” ranges for carbs, fats and protein.

Moderate - High Carb

% of calories per day

Low Carb, High Fat

% of calories per day

Ketogenic

% of calories per day

*ALL RANGES BASED UPON 20% PROTEIN INTAKE RECOMMENDATION. RANGES AND ALL RECOMMENDATIONS VARY PER PERSON AND YOU SHOULD ALWAYS CONSULT YOUR MEDICAL PROVIDER AND/OR NUTRITION SPECIALIST.

When determining the macronutrients for YOU, there are a long list of factors and numbers that interact that give us our end result. At Perform Now we believe starting with the fundamentals and creating a sustainable way of life that can constantly be adjusted to help you further adapt and enhance your health.

Ketogenic Diet

A BRIEF INTRODUCTION INTO THE KETOGENIC DIET

Macronutrient Breakdown (%)

MACRONUTRIENT RANGES AND GUIDANCE ON FOOD OPTIONS THAT WILL OPTIMIZE YOUR RESULTS

avocado.jpg

75-77% Fats

IT SEEMS AS THOUGH A MINIMUM OF 75% OF THEIR CALORIES COMING FROM FAT CAN ALLOW A LARGE MAJORITY OF INDIVIDUALS TO ADAPT AND MAINTAIN A STATE OF KETOSIS.

  • Pecans

  • Almonds

  • Walnuts

  • Brazil Nuts

  • Macadamia

  • Pumpkin Seeds

  • Flax Seeds

  • Chia Seeds

  • Butter

  • Avocado Oil

  • Olive Oil

  • Coconut Oil

  • MCT Oil

  • Almond flour

  • Coconut Flour

  • Avocados

  • Coconut milk

Bell-Peppers.jpg

5% or less Carbs

WITH ON GOING DEBATE ON THE PROPER METHOD ON HOW TO TRACK AND GAUGE CARBS, STARTING AT 5% IS WHAT WE HAVE SEEN SUCCESS WITH MOST PEOPLE WHEN STARTING A KETOGENIC DIET.

  • Cauliflower

  • Lettuce

  • Spinach

  • Tomatoes

  • Kale

  • Broccoli

  • Asparagus

  • Brussels Sprouts

  • Cabbage

  • Green Bell Peppers

  • Blueberry

  • Strawberries

  • Blackberries

  • Raspberries

grass-fed-ground-beef-8020.jpg

15-20% Protein

SIMILAR TO CARB INTAKE, PROTEIN INTAKE TO MAINTAIN AND FURTHER ELEVATE KETOSIS LIKE EVERYTHING IS VERY INDIVIDUALLY BASED. THIS RANGE OF 15-20% IS A REASONABLE STARTING POINT.

  • Pork

  • Bacon

  • Chicken

  • Shellfish

  • Eggs

  • Halibut

  • 80/20 Grass Fed Beef

  • Steak

  • Sausage

  • Duck

  • Lamb

  • Salmon

  • Tuna

  • Trout

  • Cheese

Untitled Design 2.png
public.jpeg

Water Intake

At Perform Now we believe starting with the fundamentals and creating a sustainable way of life that can constantly be adjusted to help you further adapt and enhance your health.

This “estimation” presented by Tigerfitness.com will allow any individual the ability to find a starting point in which to further modify and test if they are finding and maintaining “hydration” depending on a large variety of factors.

Along with the importance of water, adding proper electrolytes can be crucial to your hydration status.