5 rules of performance nutrition
- Eat at least 5 times a day.
- Plan your daily meal 1 part fat, 2 parts protein, and 3 parts carbohydrate is a great place to begin.
- 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.
- Have a negative calorie balance: take fewer calories than you are burning.
- Select carefully what you are putting into your body for your biggest goals.
- wheat bread
- brown rice
- fresh fruits
- white bread
- 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
- 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?
Branched chain amino acids are required to spare muscle break-down during exercise.
WHEY PROTEIN VS.CASEIN PROTEIN
casein protein offers a positive protein balance and it is found in milk.
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 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???
SHOULD BE A COMBO OF WHOLE FOODS AND PROTEIN SUPPLEMENTS.
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.
eat fish, eggs and , dairy products.