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
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.
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.
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.