The Healthy Way Of Living

5 Rules of performance nutrition

Rule 1- It is highly recommended that you eat about 5 times a day. By doing so it can help controlling your overall blood sugar and control energy levels.


Rule 2- The Macro-nutrient Ratio. This consists of fat-proteins-carbohydrates. Also by taking part in daily activities it will determine if you need more carbs or less within your diet.


Rule 3- Ask yourself what you are going to do in the next 3 hours. If you are increasing the type of activity you are taking part in it requires more calories and carbohydrates.


Rule 4- The Calorie Balance


Rule 5- Supplement only as needed

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Carbohydrates

There are a variety of simple and carbohydrate foods.


The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food.


Fiber is a compound that only plants contain. They are mainly indigestible complex carbohydrates that make up the plant cell walls. It Promotes efficient intestinal function and helps regulate the even absorption of sugars into the bloodstream


Complex:

  • Spinach
  • Table sugar
  • Corn syrup
  • Fruit juice
  • Candy
  • Cake
  • Bread made with white flour
  • Pasta made with white flour
  • Soda pop
  • Candy
  • All baked goods made with white flour
  • Most packaged cereals
  • Honey
  • Milk
  • Yoghurt
  • Jam
  • Chocolate
  • Biscuit


  • Simple:
  • Whole Barley
  • Grapefruit
  • Turnip Greens
  • Buckwheat
  • Apples
  • Lettuce
  • Buckwheat bread
  • Prunes
  • Water Cress
  • Oat bran bread
  • Dried apricots
  • Zucchini
  • Oatmeal
  • Pears
  • Asparagus
  • Oat bran cereal
  • Plums
  • Artichokes
  • Museli
  • Strawberries
  • Protiens

    Amino acids are compounds belonging to a class that contains an amino group. They make up proteins and are an important component of cells. The amino acids are grouped into the chains that make up the protein. There are about 21 amino acids 9 of which are essential to our bodies health.


    The amino acids important for strength training are Leucine, Isoleucine, and Valine.


    Whey protein is a mixture of globular proteins isolated from whey it is commonly marketed and ingested as a dietary supplement, and various health claims have been attributed to it in the alternative medicine community.


    Casein is versatile protein that has dietary and non-dietary applications. It has also been the subject of studies on allergies.


    Anabolism is the metabolic process: a metabolic process in which energy is used to make compounds and tissues from simple molecules.


    Catabolism is the production of energy through the conversion of complex molecules into simpler ones.


    providing 20g of whey protein every 3 hours leads to a better outcome than consuming meals less frequently, or consuming protein in smaller doses more frequently.

    Fats

    Fats are not just bad for you. To an athlete fats can be a secondary source of energy during training or competition. Fat based energy becomes available soon after carbohydrates stores in the muscles deplete.


    Cholesterol is necessary to form cell membranes for the making of vitamin D on the surface of the skin and making of various hormones.


    Medium chain Triglycerides are fatty acids produced from coconut oil and palm kernels. These fat acids are more rapid than long chain trigylcerides.

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