Healthy and Fit

by Chris Greene

5 rules of performance nutrition

  • Rule 1 is to always eat 5 times a day.
  • Rule 2 is to plan your foods, you should try to eat a ratio of 1 part fat, 2 part protein and 3 part carbohydrates.
  • Rule 3 is to ask yourself how active you will be so you know how many carbohydrates and proteins you will need.
  • Rule 4 is to alternate a negative and positive calorie intake.
  • Rule 5 is to supplement your diet with vitamins, minerals, and other substances that will give you maximum progress
Big image

Carbohydrates

Simple carbohydrates are basically sugars. All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested.

Complex carbohydrates are dietary starches and are made of sugar molecules strung together. They are commonly found in whole plant foods and are often high in vitamins and protein.


Glycemic index is a system that ranks food from 1-100 based on their effect on blood sugar levels.

You can use the glycemic index to keep your blood sugar levels normal.


Fiber is a thread or filament from which a vegetable tissue, mineral substance, or a textile is formed.

Fiber is beneficial because it slows the rate that sugar is absorbed into the bloodstream, makes your intestines move faster, cleans your colon and helps you maintain homeostasis.

Big image

Proteins

Amino acids are simple organic compound containing both a carboxyl and an amino group. They are polar, nonpolar, positively charged, and negatively charged.


Leucine, isoleucine, and valine are valuable for muscle tissue growth and repair. arginine improves blood flow. Carnitine enhances fat burning and accelerates recovery.


Whey protein stimulates protein synthesis and Casein offers a positive protein balance.


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


Protein should be consumed in a total and spaced out 5 or 6 meals a day. The intake should be based on how active you will be and how much protein you will use throughout the day.

Big image

Fats

Fats can be your ally because it is good to have some fats in your diet, but to much fat will end up being your enemy because if there is to much, then more will be stored and you will be out of shape.


Cholesterol is beneficial to you because it helps with digestion, can be made into vitmin D in the skin, and helps membrane fluidity in cell membranes. Cholesterol is in meat, poultry, fish, eggs and other dairy products.


MCTs are medium-chain triglycerides, which are fats with an unusual chemical structure that allows the body to digest them easily.

Big image