Stay Strong, Live Long!


5 rules of performance nutrition

  • Always eat five times a day. it helps control your blood sugar, insulin level, and energy level.

  • When planning your daily meals, you should try to eat a ratio of 1 part fat, 2 part protein, and 3 parts carbohydrates.

  • If you are training you should eat a little more carbohydrates and protein.

  • In order to lose FAT, you must be on a negative calorie intake, meaning that you most take in less and expand more energy.

  • Supplement your diet with vitamins, other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building, and fat loss goals.


2) a. Carbohydrates are simple sugars and provides calories that are necessary for the production of energy.

b. Glycemic index is a numeric index that ranks carbohydrates based on their of glycemic response. You can apply it to what you should eat

c. Fiber is also known as roughage. It is the indigestible part of plant foods that pushes through our digestive system, absorbing water along the way and easing bowel movements. It is beneficial for our heart.


  • Amino acids play central roles both as building blocks of proteins and as intermediates in metabolism. The 20 amino acids that are found within proteins convey a vast array of chemical versatility.
  • Leucine is an essential amino acid, which simply means our bodies cannot produce it and we must get it from dietary sources. Leucine is the most abundant of the three branched chain amino acids (BCAAs) in muscles (the other two are isoleucine and valine). BCAAs make up a high proportion of the amino acids in muscle. They are unique because they are the only amino acids burned by muscles as fuel; thus, both blood and muscle levels of BCAAs decrease after exercise
  • The major proteins in milk are casein and whey. These two milk proteins are both excellent sources of all the essential amino acids, but they differ in one important aspect—whey is a fast-digesting protein and casein is a slow-digesting protein.
  • Anabolism is the building up of things - a succession of chemical reactions that constructs or synthesizes molecules from smaller components, usually requiring energy in the process.

  • Catabolism is the breaking down of things - a series of degradative chemical reactions that break down complex molecules into smaller units, and in most cases releasing energy in the process.

  • You can be flexible with your protein intake


  • Fat is divided in to good fats and bad fats, so basically good fats are vital to your health because they transport oxygen to every cell in your body. as well as being the base of the hormone, brain, and nervous system functions. you should really try to stay away from bad fats such as refined oils and commercially deep fried foods.

  • Cholesterol performs several important functions in the body. Perhaps the most important of these is its role in forming and maintaining cell walls and structures. Cells also need cholesterol to help them adjust to changes in temperature, and it's used by nerve cells for insulation.

  • Medium-chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily. Most fats are broken down in the intestine and remade into a special form that can be transported in the blood.