Additional Reading
This journey started when I realized just how processed many foods were, especially “healthy” energy products. Truthfully, I felt kind of betrayed;
I couldn't trust what I was putting in my body. So, I started researching and experimenting with simple, natural ingredients instead.
Everyday, I have continued to learn more and more about how to properly fuel myself. Here are some links that I found useful in
understanding how various macro- and micro-nutrients assist in one’s performance. I hope you enjoy them as much as I did!
This journey started when I realized just how processed
many foods were, especially “healthy” energy products.
Truthfully, I felt kind of betrayed; I couldn't trust what I was
putting in my body. So, I started researching and experimenting
with simple, natural ingredients instead. Everyday, I have
continued to learn more and more about how to properly fuel
myself. Here are some links that I found useful in
understanding how various macro- and micro-nutrients
assist in one’s performance. I hope you enjoy them as much as
I did!
“3.3: Lipid Molecules - Introduction.” Biology LibreTexts, 9 June 2022, bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Book%3A_General_Biology_(Boundless)/03%3A_Biological_Macromolecules/3.03%3A_Lipid_Molecules_-_Introduction.
“6 Benefits of Combining Clean Protein with Healthy Fats.” Sunwarrior, 1 Apr. 2020, sunwarrior.com/blogs/health-hub/benefits-of-combining-clean-protein-with-healthy-fat#:~:text=Healthy%20fats%20and%20clean%20proteins,other%20body%20part%20or%20tissue.
“6 Benefits of Combining Clean Protein with Healthy Fats.” Sunwarrior, 1 Apr. 2020, sunwarrior.com/blogs/health-hub/benefits-of-combining-clean-protein-with-healthy-fat#:~:text=Healthy%20fats%20and%20clean%20proteins,other%20body%20part%20or%20tissue.
“7.5: Lipids - Fats, Oils, and Hormones.” Chemistry LibreTexts, 27 Feb. 2021, chem.libretexts.org/Bookshelves/Environmental_Chemistry/
Green_Chemistry_and_the_Ten_Commandments_of_Sustainability_(Manahan)/07%3A_Chemistry_of_Life_and_Green_Chemistry/7.05%3A_New_Page#:~:text=Some%20of%20the%20steroid
%20lipids,estrogens%20(female%20sex%20hormones).
Anthony Carpi, Ph.D. “Fats and Proteins: Biology.” Visionlearning, 12 Feb. 2017, www.visionlearning.com/en/library/Biology/2/Fats-and-Proteins/62.
“Cocoa Powder: Health Benefits, Nutrients per Serving, Preparation Information, and More.” WebMD, www.webmd.com/diet/health-benefits-cocoa-powder#:~:text=Cocoa%20powder%20also%20contains%20polyphenols,the%20risk%20of%20heart%
20disease.&text=Cocoa%20powder%20is%20rich%20in,disease%2C%20cancer%2C%20and%20diabetes. Accessed 9 July 2023.
Cole, Emily. The Players’ Plate: An Unorthodox Guide to Sports Nutrition. New Degree Press, 2022.
Desk, NDTV Food. “Weight Loss: 4-Ingredient Drink to Lose Weight and Burn Belly Fat.” NDTV.Com, 22 Oct. 2019,
www.ndtv.com/food/weight-loss-4-ingredient-drink-to-lose-weight-and-burn-belly-fat-1910600.
“Food as Fuel before, during and after Workouts.” Www.Heart.Org, 10 May 2023, www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-
during-and-after-workouts#:~:text=Ideally%2C%20fuel%20up%20two%20hours%20before%20you%20exercise%20by%3A&text=Eating%20healthy
%20carbohydrates%20such%20as,brown%20rice%2C%20fruits%20and%20vegetables.
“Lemon: Health Benefits, Nutrients per Serving, Preparation Information, and More.” WebMD, www.webmd.com/diet/health-benefits-lemon. Accessed 9 July 2023.
“Lemons: Benefits, Nutrition, Tips, and Risks.” Medical News Today, www.medicalnewstoday.com/articles/283476#benefits. Accessed 9 July 2023.
Medically reviewed by Dr Roger Henderson and words by Annie Hayes. “12 Proven Health Benefits of Ginger.” Netdoctor, 24 July 2020, www.netdoctor.co.uk/healthy-eating/a33401715/ginger-health-benefits/#:~:text=High%20in%20vitamins%20and%20minerals,as%20iron%2C%20calcium%20and%20phosphorus.
Nikkhah Bodagh, Mehrnaz, et al. “Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials.” Food Science & Nutrition, 5 Nov. 2018, www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/#:~:text=Ginger%20as%20an%20important%20dietary,%2C%20%26%20Leelakusolvong%2C%202010.
“Protein.” Better Health Channel, 21 May 2003, www.betterhealth.vic.gov.au/health/healthyliving/protein.
The Shape and Structure of Proteins - Molecular Biology of the Cell ..., www.ncbi.nlm.nih.gov/books/NBK26830/. Accessed 9 July 2023.
Steane, Richard. “Molecular Structure of Glucose and Other Carbohydrates.” Structure of Glucose and Other Carbohydrate Molecules, www.biotopics.co.uk/as/glucose2.html. Accessed 9 July 2023.
“What Do Fats Do in the Body?” National Institute of General Medical Sciences, nigms.nih.gov/education/Inside-Life-Science/Pages/What-Do-Fats-Do-in-the-Body.aspx#:~:text=Triglycerides%2C%20cholesterol%20and%20other%20essential,helping%20proteins%20do%20their%20jobs. Accessed 9 July 2023.
“3.3: Lipid Molecules - Introduction.” Biology LibreTexts,
9 June 2022, bio.libretexts.org/Bookshelves/Introductory_and_
General_Biology/Book%3A_General_Biology_(Boundless)/03%3A_
Biological_Macromolecules/3.03%3A_Lipid_Molecules_-_Introduction.
“6 Benefits of Combining Clean Protein with Healthy Fats.”
Sunwarrior, 1 Apr. 2020, sunwarrior.com/blogs/health-hub/
benefits-of-combining-clean-protein-with-healthy-fat
#:~:text=Healthy%20fats%20and%20clean%
20proteins,other%20body%20part%20or%20tissue.
“6 Benefits of Combining Clean Protein with Healthy Fats.”
Sunwarrior, 1 Apr. 2020, sunwarrior.com/blogs/health-hub/
benefits-of-combining-clean-protein-with-healthy-fat
#:~:text=Healthy%20fats%20and%20clean%
20proteins,other%20body%20part%20or%20tissue.
“7.5: Lipids - Fats, Oils, and Hormones.” Chemistry LibreTexts, 27 Feb.
2021, chem.libretexts.org/Bookshelves/Environmental_Chemistry/
Green_Chemistry_and_the_Ten_Commandments_of_Sustainability_
(Manahan)/07%3A_Chemistry_of_Life_and_Green_Chemistry/
7.05%3A_New_Page#:~:text=Some%20of%20the%20steroid
%20lipids,estrogens%20(female%20sex%20hormones).
Anthony Carpi, Ph.D. “Fats and Proteins: Biology.”
Visionlearning, 12 Feb. 2017, www.visionlearning.com/en/library/
Biology/2/Fats-and-Proteins/62.
“Cocoa Powder: Health Benefits, Nutrients per Serving,
Preparation Information, and More.” WebMD, www.webmd.com/diet/
health-benefits-cocoa-powder#:~:text=Cocoa%20
powder%20also%20contains%20polyphenols,the%20risk%20of
%20heart%20disease.&text=Cocoa%20powder%20is%
20rich%20in,disease%2C%20cancer%2C%20and%
20diabetes. Accessed 9 July 2023.
Cole, Emily. The Players’ Plate: An
Unorthodox Guide to Sports Nutrition. New Degree Press, 2022.
Desk, NDTV Food. “Weight Loss: 4-Ingredient Drink to Lose
Weight and Burn Belly Fat.” NDTV.Com, 22 Oct. 2019,
www.ndtv.com/food/weight-loss-4-ingredient-drink-to-lose-
weight-and-burn-belly-fat-1910600.
“Food as Fuel before, during and after Workouts.”
Www.Heart.Org, 10 May 2023, www.heart.org/en/healthy-
living/healthy-eating/eat-smart/nutrition-basics/
food-as-fuel-before-during-and-after-
workouts#:~:text=Ideally%2C%20fuel%20up%20two%20hours%20be
fore%20you%20exercise%20by%3A&text=Eating%20healthy
%20carbohydrates%20such%20as,brown%
20rice%2C%20fruits%20and%20vegetables.
“Lemon: Health Benefits, Nutrients per Serving, Preparation
Information, and More.” WebMD, www.webmd.com
/diet/health-benefits-lemon. Accessed 9 July 2023.
“Lemons: Benefits, Nutrition, Tips, and Risks.” Medical News Today,
www.medicalnewstoday.com/articles/283476#benefits.
Accessed 9 July 2023.
Medically reviewed by Dr Roger Henderson and words by Annie Hayes.
“12 Proven Health Benefits of Ginger.” Netdoctor, 24 July 2020,
www.netdoctor.co.uk/healthy-eating/a33401715/
ginger-health-benefits/#:~:text=High%20in%20vitamins
%20and%20minerals,as%20iron%2C%20calcium%20and
%20phosphorus.
Nikkhah Bodagh, Mehrnaz, et al. “Ginger in Gastrointestinal
Disorders: A Systematic Review of Clinical Trials.” Food Science
& Nutrition, 5 Nov. 2018, www.ncbi.nlm.nih.gov/pmc/articles/
PMC6341159/ #:~:text=Ginger%20as%20an%20important%20
dietary, %2C%20%26%20Leelakusolvong%2C%202010.
“Protein.” Better Health Channel, 21 May 2003,
www.betterhealth.vic.gov.au/health/healthyliving/protein.
The Shape and Structure of Proteins - Molecular
Biology of the Cell ..., www.ncbi.nlm.nih.gov/books/NBK26830/.
Accessed 9 July 2023.
Steane, Richard. “Molecular Structure of Glucose
and Other Carbohydrates.” Structure of Glucose and
Other Carbohydrate Molecules, www.biotopics.co.uk/as/glucose2.html.
Accessed 9 July 2023.
“What Do Fats Do in the Body?” National Institute
of General Medical Sciences, nigms.nih.gov/education/Inside-Life-
Science/Pages/What-Do-Fats-Do-
in-the-Body.aspx#:~:text=Triglycerides%2C%20
cholesterol%20and%20other%20essential,
helping%20proteins%20do%20their%20jobs. Accessed 9 July 2023.