Drop The Fries & Move Those Thighs

By: Amanda Torres

5 rules of performance nutrition

  1. always eat at least 5 times a day
  2. when you plan your daily meals, a caloric ratio of approximately 1 part fat, 2 part protein, and 3 parts carbohydrate is a good place to begin
  3. when you sit down to eat, ask yourself, "what am i going to be doing for the next three hours of my life?"
  4. you cannot lose fat quickly and efficiently unless you are in a negative calorie balance:taking fewer calories than you are burning.
  5. it is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, especially if you are on a diet.

They can be applied by getting fit, eating healthy, and exercising.


  1. Carbohydrates can be classified three ways: Mono-saccharides which are simple Carbohydrates, Di-saccharides which are also simple carbohydrates.
  2. The Glycemic index is the relative degree to which blood sugar increases after the consumption of food.you can apply it to what you eat by always measuring the relative to the effect of pure glucose.
  3. Fiber is a compound that only plants contain such as oats, grains, and fruits, it is never in animal foods such as meats. protein is beneficial because it is essential for growth and recovery.protein is branched-chain amino acids that are required to spare muscle breakdown during exercise.


  1. Amino acids are the building blocks of protein an muscle tissue. the different categories are non-essential, essential, and conditionally- essential.
  2. Non-essential amino acids are important for strength training.
  3. Whey protein and casein protein are different because whey protein was once a by-product that was discarded by dairy farmers. Whey is very important for any athlete attempting to enhance their strength. Whey's biological value of protein sources number is 106-159. Casein has a lesser value of nitrogen retention than whey. Casein also has a lower glutamine proportion and does not have whey's strong amino acid profile. But Casein does release more slowly into the bloodstream, and it is a good protein for late evening consumption.
  4. The difference between anabolism and Catabolism is that Anabolism immediately following a workout your muscles with valuable amino acids to increase anabolism and prevent muscle breakdown. Whey protein is also high in branched-chain amino acids as well as glutamine.
  5. The minimum amount of protein a serious weight lifter should consume is 1 gram of protein per pound of body weight. This should be a combination of whole foods and protein supplements.


  1. Fats can be your ally not just the enemy if you are an athlete, fats acts as a secondary source of energy during training or competition.
  2. Cholesterol is necessary to form cell membranes, for the making of vitamin D on the surface of the skin and the making of various hormones, including the sex hormones.
  3. MCT's are fatty acids produced from coconut oil and palm kernels. These fatty acids are more rapidly absorbed than long-chain triglycerides. They can be used as energy much faster than glucose and have over two times the calories.

The End