Sportsplex Gym

5 Rules of Performance Nutritition

1. ALWAYS eat at least 5 times a day: eating 5 times a day controls your blood sugar and your insulin levels. This will control your energy levels and you will get enough protein throughout the day to support recovery and growth.


2. Plan your daily meals: you should try to eat a ratio of 1 part fat, 2 part protein, and 3 part carbohydrates. When training hard, adjust the ratios and try to consume more saturated fats.


3. Ask yourself "What will i be doing for the next few hours?": Less activity, less carbohydrates. More training, more carbohydrates.


4. In order to lose fat, you must be on a negative calorie intake: this means that you take in less and expand more energy. In order to gain muscle you have to be on a positive calorie intake.


5. Vitamins & Minerals: its hard to gain all the nutrients you need through food. With your doctors advice consider taking vitamins and minerals to ensure positive help.

Carbohydrates:

Glycemic Index

The glycemic index is a measure of how quickly blood glucose levels rise after eating a particular type of food. You should mix foods with different glycemic indexes in order to achieve a balanced diet.

Fiber

Fiber is dietary material containing substances such as cellulose, lignin, and pectin which are resistant to the action of digestive enzymes. Fiber can be very beneficial because it can slow the rate that sugar gets dissolved into the bloodstream, it makes your intestines move faster, it cleans your colon, and it helps keep you regular.
Big image

Proteins

The amount of protein one should eat a day varies by their weight. It is estimated that the body needs 1.8 grams of protein per kilogram of body weight. You should consume several small meals containing protein throughout the day

Amino Acids

  • An amino acid is a simple organic compound containing both a carboxyl and an amino group.
  • There are 3 different types of amino acids are Essential, Conditionally Essential, Nonessential.
  • Leucine and Glutamine are very important amino acids for strength training.
  • Whey protein and Casein protein are both derived from milk. The difference is that casein has a lesser value of nitrogen retention and a lower glutamine proportion than whey.
  • The difference between anabolism and catabolism is that anabolism is when the metabolic process builds up and catabolism is when the metabolic process breaks down.

Fats

Fats can be your friend, not just your enemy! Fat can contain essential nutrients and help in producing hormones. They are also a source of energy and flavor!

Cholesterol

Cholesterol can also be very beneficial. It gives these benefits in your body:
  • Membrane fluidity in cell membranes
  • Digestion (Cholesterol is used to make bile salts to help emulsify fats in the diet)
  • Hormones (Cholesterol can be made into body hormones)
  • Vitamin D (Cholesterol can be made into vitamin D in skin)

MCT's

MCT stands for medium chain triglyceride.

They are known to boost metabolism and suppress appetite.