5 Rules of performance nutrition.
a. 2 meals can be snacks.
b. Ensure the right macro-nutrients listed in rule#2.
2. Use caloric ratio of 1 part fat, 2 parts protein, and 3 parts carbohydrates.
a. Remember fat is essential for maintaining good health.
b. Consume enough protein to support growth and recovery.
c. Consume carbs. (body's preferred energy fuel source.
d. Protein and carbs both have 4 calories /gram.
e. Fat has 9 calories /gram.
3. Plan your nutrition intake.
a. Nap timer- eat fewer carbs.
b. Training Time- eat more carbs.
c. Pre-workout carbs should be low glycemic.
4. Alternate periods of negative calorie balance with periods of positive calorie balance.
a. This will readjust your BMR up to keep fat off.
b. This will support recovery and lien tissue building.
5. Supplement your diet with other vitamins an minerals and other selected
substances to ensure; fitness, health, muscle building, and fat-loss goals.
a. Monosaccarides (simple carbohydrate) ; glucose (blood sugar), galactose (sugar in milk) fructose( (sugar in fruit)
b. Disaccharide (simple carbohydrate); sucrose(table sugar, combination of glucose+fructose, lactose milk sugar; (combination of glucose + galactose
c. Polysaccharide(complex carbohydrates) starch, fiber and insulin levels
2. Glycemic index is the amount blood sugar increases after eating food.
a. High glycemic index can raise glucose levels and insulin levels.
b. Low glycemic index do not raise blood glucose levels
3. Fiber is only in plants.
a. Fiber is indigestible complex carbs.
b. Fiber does not provide energy.
c. Fiber plays important role in dietary fiber or roughage.
d. Fiber promotes intestinal function and helps with absorption of sugar.
e. Fiber can be soluble and insoluble.
f. Fiber can help lower cholesterol.
a. Amino acides are catgorized as essential (8)- must be found in food, conditionally-essential (7)-cannot produce enough during illness, injury or emotional stress, and nonessential (6)-synthesized by the body in sufficient amounts.
2. Athletes wanting to enhance strength need whey protein.
a. Branched-chain amino acids help spare muscle breakdown when exercising.
b. Glutamic acid and Glutamine are for growth and muscle tissue.
c. Individual amino acids can be involved in growth hormone increase.
d. Collagen is 1/3 of total body protein. It is ne of the most common proteins in the body.
3. Casein and whey are both from milk.
a. Casein has a lower value of nitrogen retention then whey.
b. Casein has a lower glutamine proportion and does not have a strong amino-acid profile like whey.
c. Casein goes into blood stream slower.
d. Casein clumps in the stomach.
4. Catabolic is when the metabolic process breaks down. Anabolic is when the metabolic process builds up. The two systems combined make up the metabolism.
5. A weight lifter should consume 1 gram of protein per pound of body weight.
a. This needs to be combo of whole foods and protein supplements.
b. When preparing for competition you need a higher amount.
c. The amount of protein a person consumes depends on their body weight.
d. Consuming several small meals a day helps with this.
e. When a person goes with out consuming protein for several hours, the body goes into catabolic muscle wasting state. The body is eating itself.
a. Fats can be another source of energy during training and or competition. Fat-based energy becomes available soon after carbohydrates stored in muscle are gone.
b. Fats are often thought of as our enemy, as fats can clog arteries and add unwanted weight.
2. Cholesterol is needed to form cell membranes for making vitamin D on the surface of skin and making hormones. Cholesterol can help absorb and move fatty acids.
a. Cholesterol is in all animal based foods and fats.
b. The human body constantly makes cholesterol in liver and kidneys.
c. In the human body cholesterol is most common in the blood, brain tissue, liver, kidneys, adrenal glands, and covers around nerve fibers.
3. MCT's- Medium Chain Triglycerides- are fats with a chemical structure that allows a person to digest the fat easily.
a. Some examples of foods with MCT's are coconut oil and palm kernels.
b. MCT's act as carriers of amino acids into muscles.
c. Too many MCT's can give a person stomach problems.
Vitamins, Minerals and Water essential for healthy lifestyle
a. Vitamins are required in small amounts to control the metabolic process.
b. Vitamins are essential to physical performance.
2. Minerals-naturally occurring homogeneous inorganic substance with a chemical composition.
a. Minerals are found in plants and animal foods along with drinking water.
c. Minerals can effect physical performance.
3. Water makes up 55%-75% of your body weight.
a. Drinking 5 glasses of water a day can lower your risk of heart disease.
b. ISSA suggests 8-12 glasses of water per day.
c. ISSA suggests 16 ounces of water for every pound of weight lost during exercise.
d. Water is involved in every body function.
e. Water regulates body temperature.
f. Water helps a person recover from workouts.
g. Water helps with energy storage.
h. Water helps metabolize body fat.
i. Active people need more water than inactive people.
j. It takes 15-20 minutes to absorb 16 ounces of water.
k. Our muscles are made up of 70%-80% water so fluid replacement is important to physical fitness.