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URHEILIJAN
RAVITSEMUS
MITEN PARANNAT SUORITUSKYKYÄSI,
TEHOSTAT PALAUTUMISTASI JA
NOSTAT VASTUSKYKYÄSI?
JAAKKO
 SAVOLAHTI

TEKNIIKAN      PERSONAL   SUOMEN       BRASILIALAINEN
LISENSIAATTI   TRAINER    LACROSSE     JUJUTSU &
                          MAAJOUKKUE   LUKKOPAINI
                          2003-2008    SM-MITALISTI
TÄMÄN ESITYKSEN OPPIEN
NOUDATTAMATTA JÄTTÄMINEN
TULI KALLIIKSI
ENNEN   NYT
SUOLISTON HYVINVOINTI ON
 TERVEYDEN PERUSTA
TOIMIVA        EHJÄ            TERVE
RUUANSULATUS   SUOLENSEINÄMÄ   BAKTEERIKANTA
MINIMOIMALLA TULEHDUKSEN
OPTIMOIT TERVEYTESI
TULEHDUS ON KAIKKIEN
KROONISTEN TAUTIEN TAUSTALLA
MIKÄ
NYKYMENOSSA
ON PIELESSÄ?
MITKÄ SEIKAT HEIKENTÄVÄT
SUOLISTON TERVEYTTÄ JA
AIHEUTTAVAT TULEHDUSTA?
VILJATUOTTEET
GLUTEENI, LEKTIINIT JA FYTAATIT
VAHINGOITTAVAT SUOLISTON TERVEYTTÄ JA SITÄ
KAUTTA LISÄÄVÄT TULEHDUSTA
PALKOKASVIT
LEKTIINIT JA FYTAATIT VAHINGOITTAVAT
SUOLISTON TERVEYTTÄ JA SITÄ KAUTTA LISÄÄVÄT
TULEHDUSTA
MAITOTUOTTEET
LISÄÄVÄT TULEHDUSTA JA NOSTAVAT
INSULIINITASOJA
INSULIININ TOIMINTA
MITEN OPTIMOIT
RUOKAVALIOSI?
SUORITUSKYVYN JA PALAUTUMISEN
KANNALTA PARAS RAVINTO
PROTEIINI                                                                      KASVIKSET
RUNSAASTI ELÄINPROTEIINIA:                             PERUSTA VÄHÄHIILARISISTA KASVIKSISTA:
LIHAA, KALAA, MERENELÄVIÄ, MUNIA, RIISTAA...     SALAATIT, PAPRIKA, TOMAATTI, KURKKU, KAALIT...




                                      KESKEISET TEKIJÄT:
                                        RUUAN LAATU
                                      JA RAVINNETIHEYS




KOOKOS, VOI, KAAKAO, ELÄINRASVAT,                               JUUREKSET, BATAATTI, MARJAT,
AVOKADO, EXTRA NEITSYTOLIIVIÖLJY...                                MALTILLISESTI HEDELMIÄ...

RASVAT                                                                        TÄRKKELYS
PERUSSYÖMINEN:                      ATERIAVÄLIT:

•  PROTEIINIA & KASVIKSIA           •  OIKEITA ATERIOITA
•  RASVOJA TARPEEN MUKAAN           •  2-4 KERTAA PÄIVÄSSÄ


ENNEN TREENIÄ:                      TREENIN JÄLKEEN:

•  RIIPPUU HENKILÖSTÄ JA            •  PROTEIINIA
TULEVASTA HARJOITUKSESTA            •  HIILAREITA TARPEEN MUKAAN
•  EI MITÄÄN / VÄHÄN HEDELMÄÄ /      > KOHONNUT
VÄHÄN PROTEIINEJA / BCAA
•  EI INSULIINIATASOJA              INSULIINIHERKKYYS
KOHOTTAVA


KESKEISET TEKIJÄT: RUUAN LAATU JA RAVINNETIHEYS
RUUANSULATUS

EI VAIN SE MITÄ SYÖT, VAAN SE
MIKÄ IMEYTYY
JUOMINEN

PERUSTANA RIITTÄVÄ PUHTAAN VEDEN
JUOMINEN; EI NESTEMÄISIÄ KALOREITA
LISÄRAVINTEET

VITAMIINIT OIKEASTA RUUASTA, LISÄNÄ
D-VITAMIINI, OMEGA-3, MAGNESIUM
KOKONAISUUS
HALTUUN
MITKÄ SEIKAT RUOKAVALION LISÄKSI OVAT
OLENNAISIA TERVEYDEN KANNALTA?
NUKKUMINEN




MÄÄRÄ    UNIHYGIENIA   VAIKUTUS   LUO
&LAATU                 HORMONI-   PERUSTAN
                       TASOIHIN   PALAUTUMI-
                                  SELLE
VASTUSTUSKYKY




                TREENIMÄÄRÄ
HARJOITTELUN
 JAKSOTUS

MAKROSYKLI &   RIITTÄVÄ   LEPOPÄIVÄT
MIKROSYKLI     PALAUTUS   & KEVENNETYT
                          VIIKOT
HARJOITTELUN TAVOITEASETANTA




              VS
OLE NIIN TERVE KUIN VOIT

SUORITUSKYKY      PALAUTUMINEN   VASTUSTUSKYKY
KIITOS MIELENKIINNOSTA!
KOMMENTTEJA, KYSYMYKSIÄ?
JAAKKO SAVOLAHTI
045-6339379
HELSINKIPALEO@GMAIL.COM

               WWW.HELSINKIPALEO.COM

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Urheilijan ravitsemus