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5 rules of performance nutrition

  1. Eat at least 5 times a day.
  2. Plan your daily meal 1 part fat, 2 parts protein, and 3 parts carbohydrate is a great place to begin.
  3. Begin to plan on what you are going to do later. IF you nap eat fewer carbs, if you plan to train eat more MORE carbs.
  4. Have a negative calorie balance: take fewer calories than you are burning.
  5. Select carefully what you are putting into your body for your biggest goals.

Carbohydrates

Complex carbs (THE GOOD CARBS) :


  • wheat bread
  • pasta
  • brown rice
  • vegetables
  • fresh fruits
simple carbs ( THE NOT SO GOOD CARBS) :


  • white bread
  • cake
  • cookies
  • soda
  • cereal
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Glycemic index

The glycemic index is when your blood sugar increases after the consumption of food. High-glycemic index foods can raise blood glucose levels quickly & insulin. You should apply this to help your goals. Manipulate your balance of foods to reach your own personal goals!

FIBER!!!!

  • Fiber is a compound that only plants contain. The fiber we consume daily is dietary fiber Fibers do not provide energy but they are important due to roughage content.
  • Fiber slows the rate that sugar is absorbed into the bloodstream.
  • Fiber makes your intestines move faster

Proteins

  • Amino acids: unit needed by the body to form various tissues, enzymes, blood proteins, etc.
  • 9 essential amino acids; Valine, Methionine, Tryptophan, Threonine, Phenylalanine, Lysine, Luecine, Isoleucine, Histidine.

WHAT IS IMPORTANT FOR STRENGTH TRAINING?

Glutamic acid and Glutamine are important for growth of muscle tissue.

Branched chain amino acids are required to spare muscle break-down during exercise.

WHEY PROTEIN VS.CASEIN PROTEIN

whey protein stimulates protein synthesis that provide effects on muscle protein balance.


casein protein offers a positive protein balance and it is found in milk.

ANABOLISM

Chemical reactions in which simpler substances are combined to form more complex molecules. Anabolic reactions usually require energy.Anabolic reactions build new molecules and/or store energy.

CATABOLISM

Catabolism refers to chemical reactions that result in the breakdown of more complex organic molecules into simpler substances. Catabolic reactions usually release energy that is used to drive chemical reactions.

How often should you SHOULD be consuming protein???

1 gram of protein per pound of body weight

SHOULD BE A COMBO OF WHOLE FOODS AND PROTEIN SUPPLEMENTS.

FATS

Believe it or not fats can be good for you!

Moderation is key. FATS are a good source of energy. Your body needs fat for storage system for excess calories that you consume, from dietary fat, carbs or, proteins.


IF YOU WANT HEALTHY HAIR AND SKIN vitamins A D E and K.

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CHOLESTEROL

Cholesterol is necessary to form cell membranes for making vitamin D. It helps absorb and move fatty acids.

eat fish, eggs and , dairy products.

MCTS

Medium-chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily. Most fats are broken down in the intestine and remade into a special form that can be transported in the blood.