Nutrition by Ileana LaGrutta
Everything You Need to Know About Sound Nutrition
5 Rules of Performance Nutrition
Eat 5 times a day: It is important to eat five meals a day in order to control your blood sugar level, receive enough protein for growth and recovery, and, by eating 5 meals a day, body fat will be used as energy rather than being stored.
Plan your meals with a caloric ratio of approximately 1 part fat, 2 parts protein, and 3 parts carbohydrates: You want to have the least amount of calories from fat because fat has 9 calories per gram. You can have double the calories coming from protein because protein is used for growth and repair of the body. During your meals, carbohydrate caloric intake can be the most because carbohydrates are used as an energy source.
Think of what you will be doing next when you eat: As you eat, you should be thinking of what you will be doing next. It is imperative to adjust your carbohydrate intake depending on how much activity you will be doing after you eat.
Alternate periods of negative calorie balance with positive calorie balance: If you are in a negative calorie balance, you will lose fat quickly and efficiently. That being said, if you are in a positive calorie balance you will gain muscle tissue quickly. Because of these two conflicting facts, it is important to alternate negative and positive calorie balance in order to lose fat but also gain muscle.
Vitamin and mineral supplements are helpful but definitely not a necessity: Average people can obtain all of the nutrients they need through diet, therefore supplements are not needed. A few cases can stray from this rule such as intense athletes or bodybuilders. These people may not be able to eat enough during the day or may need extra protein in order to perform thus making it okay for them to supplement their diet. That being said, average people do not need supplements.
Simple v. Complex Carbohydrates
1. Milk which contains lactose.
2. Fruit which contains fructose.
3. Candy which contains sucrose.
Complex carbohydrates are starches. They include, but are not limited to:
1. Grains such as pasta, rice, and breads.
2. Vegetables such as corn, potatoes, and squash.
3. Dry beans, lentils, and peas.
The Glycemic Index
Fiber is indigestible complex carbohydrates found in plant sources. It “helps promote efficient intestinal function and helps regulate the even absorption of sugars into the bloodstream.” Fiber is beneficial because it keeps our digestive system healthy and also lowers cholesterol. Along with a healthy digestive system and lower cholesterol, fiber can also reduce body fat. Lastly, fiber can prevent colon cancer, diabetes, and heart disease.