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5 rules of performance nutrition

Rules:

1) Always eat at least 5 times a day. Eating 5 times controls your blood sugar and insulin levels. This will control your energy levels. You will get enough protein throughout the day to support growth and recovery. Carbohydrates will be used instead of being stored as fat.

2) When planning your daily meals, you should try to eat a ratio of 1 part fat, 2 part protein, and 3 parts carbohydrates. This is an estimate for average people. If you train hard you may need to adjust the ratios.

3) Ask yourself “What am I going to be doing for the next three to four hours.” The less your activity the fewer carbohydrates needed. If you are training you should eat a little more carbohydrates and protein (at least an hour before training).

4) In order to lose FAT, you must be on a negative calorie intake,meaning that you must take in less and expand more energy. But in order to gain MUSCLE, you must be in a positive calorie intake. So how can you lose fat and gain muscle? You must alternate between a negative calorie intake and positive calorie intake, depending on your goals.

5) It’s hard to get all of your nutrients your body needs from food alone, especially if your are training. With your doctor’s advice consider supplementing your diet with vitamins, minerals.

Carbohydrates

1)Most foods contain carbohydrates, which the body breaks down into simple sugars — the major source of energy for the body.Simple carbohydrates: These are also called simple sugars.Complex carbohydrates: These are also called starches.

2)The glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood-sugar levels. If your blood sugar drops too low, you become lethargic and experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat.

3)Fiber-is the parts of plants that you eat but cannot digest. Fiber helps to keep you healthy by moving food quickly through your body.

Protien

1)Amino acid are biologically important organic compounds composed of amine and carboxylic acid functional groups.These are: isoleucine, leucine, lysine, methionie, phenylalanine, threonine, tryptophan and valine.

2)The three amino acids best for training are valine, isoleucine, and leucine.

3) The difference between whey and casein is in one important aspect-whey is a fast digesting protein and casein is a slow digesting protein.

4)The difference between anabolism and catabolism - Catabolism is when the metabolic process breaks down. Anabolism is when when the metabolic process builds up.

5)The amount of protein you should consume depends on your body weight.

Fats

1)Whether your goal is getting huge or getting shredded, fats can be your ally. They have double-bonded carbon in the molecule.

2) Cholesterol is used to make bile salts to help emulsify fats in the diet. Cholesterol is acquired from saturated fats, and trans fats.

3)Medium chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily.