Personal Trainer

5 rules of performance nutrition

1. Always eat at least 5 times a day. This will increase your metabolism and your bodies need to store fat is reduced.

2. Plan your daily meals based on your physical activity throughout the day. This is so you control your carbohydrate intake.

3.Think about what your going to do the next 3 hours after you eat. if your going to not do much, eat less carbs.

4. Eat negative and positive amounts of calories. This is to either maintain or lose weight.

5. Supplement your diet with vitamins and minerals. This is to ensure maximum fitness.


a. cake and candy are simples carbs and potatoes oatmeal and grains are complex

b. Glycemic index is the relative degree to which blood sugar increases after eating. this is so you don't have high blood pressure.

c. fibers are indigestible complex carbs and helps the absorption of sugars into the bloodstream.


Amino acids are the building blocks of muscle and tissue. They are categorized as essential, conditionally essential, and non essential.

b. Branched amino acids, Glutamic acid and Glumatimine.

c. Casein has a lesser value of nitrogen retention than whey.

d. Catabolic is when the metabolic process breaks down. Anabolic is when when the metabolic process builds up.

e. If your an athlete you should consume 1 gram per pound of bodyweight, if your not then 1 gram per 2 pounds. You should consume some every couple hours.


a. Fats can be used as a secondary source of energy.

b. Cholesterol is produced in the liver and kidneys. it is necessary to form cell membranes.

c. Medium Chain Triglycerides are fatty acids that can be used as energy quickly.

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