Nutrition Facts

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Proteins

Essential for muscle building and repair

Proteins are made up of amino acids, which are the building blocks of life. They repair damaged tissues, build new muscle, support immune function, and create enzymes and hormones.

Daily Need: 0.8-1.6g per kg body weight
Best Sources:
  • 🐟 Complete proteins: Fish, chicken, eggs, quinoa
  • 🌱 Plant proteins: Lentils, beans, nuts, seeds
  • 🥛 Dairy: Greek yogurt, cottage cheese
🧬 Genetic Factor: Your protein needs may vary based on your activity level and muscle-building genetics.
🍞

Carbohydrates

Primary energy source for the body

Carbohydrates fuel your brain, muscles, and vital organs. Your AMY1 gene determines how efficiently you digest starches and complex carbs.

Daily Need: 45-65% of total calories (varies by genetics)
Best Sources:
  • 🌾 Complex carbs: Oats, quinoa, sweet potatoes
  • 🍎 Fruits: Berries, apples, bananas
  • 🥬 Vegetables: Broccoli, carrots, leafy greens
🧬 Genetic Factor: High AMY1 = great with grains and starches. Low AMY1 = better with lower carb intake.
🥑

Fats

Important for hormone production and brain health

Healthy fats support brain function, hormone production, vitamin absorption, and cell membrane health. Your FADS1 gene affects how well you process omega-3 fatty acids.

Daily Need: 20-35% of total calories
Best Sources:
  • 🐟 Omega-3: Salmon, walnuts, chia seeds
  • 🫒 Monounsaturated: Olive oil, avocados, almonds
  • 🥥 Saturated (moderate): Coconut oil, grass-fed butter
🧬 Genetic Factor: Efficient FADS1 variants process fish omega-3s better, while others may benefit from plant sources.
🌾

Fiber

Essential for digestive health and blood sugar control

Fiber feeds beneficial gut bacteria, slows sugar absorption, and helps maintain healthy cholesterol levels. It's crucial for long-term health.

Daily Need: 25-35g per day
Best Sources:
  • 🥣 Soluble: Oats, beans, apples, berries
  • 🥜 Insoluble: Whole grains, vegetables, nuts
  • 🧄 Prebiotic: Onions, garlic, asparagus
💡 Tip: Increase fiber gradually and drink plenty of water to avoid digestive discomfort.
💊

Vitamins & Minerals

Micronutrients that support every body function

These essential nutrients support immune function, energy production, bone health, and cellular repair. Deficiencies can impact your health significantly.

Key Nutrients:
  • ☀️ Vitamin D: Immune health, bone strength
  • ⚡ B vitamins: Energy metabolism, brain function
  • 🩸 Iron: Oxygen transport, energy levels
  • 😴 Magnesium: Muscle function, sleep quality
🎯 Best Approach: Eat a colorful variety of whole foods to cover all your micronutrient needs naturally.
💧

Hydration

Critical for all bodily functions

Water regulates body temperature, transports nutrients, removes waste, and maintains blood pressure. Even mild dehydration affects energy and mental performance.

Daily Need: 35ml per kg body weight + exercise needs
Best Sources:
  • 💧 Plain water (filtered if possible)
  • 🍵 Herbal teas, sparkling water
  • 🥒 Water-rich foods: Cucumber, watermelon
✅ Signs of Good Hydration: Light yellow urine, good energy levels, moist lips and mouth.