Easy Steps to a Healthier Lifestlye

Toni Ann Gioia

5 RULES OF PERFORMANCE NUTRITION

  • 1.Always eat at least 5 times a day. 3 main meals and 2 snacks. This well help get protein in your body and help control your energy.
  • 2.Make sure you are taking in calories. 1 part fat, 2 part protein and 3 part carbohydrates. Saturated fats should be kept to a minimum and Unsaturated fats should be predominate.
  • 3.You should be planning what your eating from what you will be doing throughout the day. If your active, eat more carbohydrates. If your not doing much, then eat fewer carbohyrdates.
  • 4.Fat cannot be lost quickly unless you are in the negative calorie balance. Take in fewer calories than you are burning. You can gain muscle tissue unless you are in a positive calorie balance. Take in more calories than is needed to maintain your current weight.
  • 5.It is nearly impossible to get all the nutrients your body needs to be healthy. It is important to supplement your diet the right way and with the right things. Make sure you select substances to ensure maximum progress.

WHAT ARE CARBOHYDRATES?

  • Carbohydrates are your body's source of energy. Your diet should contain anywhere from 50-80% carbohydrates. There are two types, simple and complex. Simple: White Bread, Candy, Fruit, Soft Drinks, Fruit Juices, and Vegetables. Complex: Rice, Corn, Whole Grain Bread and Pasta, Milk and other Dairy Products.
  • Glycemic Index: When your blood sugar increases after the consumption of food. High Glycemic Index foods will raise your blood sugar very quickly, but low glycemic index foods do not raise blood sugar levels after eating.
  • Fiber is a compound that only plants contain and is never in animal products. Fiber we consume is dietary fiber, and is the indigestible complex carbs that are in plants. Fiber do not provide energy but play an important role in the diet as the main contributor to the dietary fiber content.

PROTEINS

  • Amino Acids are the building blocks of protein and muscle tissue. They are classified as essential, Conditionally- Essential, and Nonessential.
  • Essential amino acids should be taken when you are weight training; Histidine, isoleucine, leucine, lysine, methonine, phenylalanine, threonine, tryptophane and valine.
  • Whey is considered a “fast” protein, because it is rapidly digested in as little as an hour, whereas casein is a “slow” protein that is digested over several hours.
  • Anabolism is the building up of things - a succession of chemical reactions that constructs or synthesizes molecules from smaller components, usually requiring energy in the process, while catabolism is the breaking down of things; breaks down complex molecules into smaller units.

  • You should be dividing your protein consumption into 5 or 6 meals that are evenly spaced.

FATS

  • Sometimes fats aren't always a bad thing. Fats are also a secondary source of energy during training or a competition. After carbohydrates stored in muscle tissue is depleted, the fat that is stored is used as energy.
  • Cholesterol is important to form cell membranes, and also helps to make vitamin D. Cholesterol is found in all animal based foods and fats.
  • MCTs are fats with unusual chemical structure that allows the body to digest them easily.