We typically recommend to start with a Gold Panel to use for your baseline measurement. If you are also interested in genetic testing then the Platinum Panel is right for you. After your initial test we will make a recommendation for which panel we think you should test next. Most athletes follow up with the Bronze Panel for periodic monitoring with an annual Gold Panel, but this differs by individual.
Cooking foods at lower temperature for a shorter period of time and minimizing the amount of water will maximize nutrient content of your food. There is no perfect cooking method that keeps all the nutrients but as long as athletes are eating a nutritious, well-rounded diet, you don’t have to sweat it, you’ll get what you need.