Sound Nutrition

Healthy Living

By Kelsey Fosstveit

5 Rules of Performance Nutrition

In order to stay healthy, one MUST follow each of the 5 components of Performance Nutrition

Rule #1- You HAVE to eat 5 meals a day! Eating 5 meals will control your blood sugar level. Also, your body will recieve enough protein for both growth and recovery, and fat will be used as energy, rather than being stored!

Rule #2- REMEMBER the '1,2,3' ratio! Meals should revolve around this ratio: 1 part fat, 2 parts protein and 3 parts carbohydrate. Fat naturally has the most calories per gram (something we don't want!). Proteins repair and carbs serve as fuel and energy, so remember the '1,2,3' rule while serving yourself!

Rule#3- Think before you eat! Think in advanced about what activities you have planned for after your meal. You need to fix your carbohydrate intake according to the amount of calories you will burn in your activity (The harder the activity, the more carbs needed!). Rethink that doughnut if you are sitting on the couch for the rest of the night!

Rule #4- Balance your calories! If you are at a point of negative caloric balance, you will burn fat and lose it quickly. But if you have a positive caloric balance, you gain muscle efficiently. Because these issues are polar, you have to manage and alternate the two extremes carefully.

Rule #5- Your food is not enough! It is impossible to get ALL the nutrients vital to your body from the food you eat alone. You must add vitamins and minerals that you are deprived of to your diet.


Whats what

Many of the foods you consume are carbohydrates. Simple carbs are virtually sugar, and usually have the ending 'ose'. some examples include: Fruit-(fructose), Milk-(lactose), and sweets or candy- (sucrose).

Complex carbs are starch based foods. Some examples include: Veggies( Corn, potato, broccoli), Grains (pastas, wheat, bread) and beans (lentils and peas also).

What is my Glycemic index?

Your Glycemic index is the degree to which blood sugar increases after the consumption of food. Foods can be categorized as having a high, moderate or low glycemic index, which makes it easy for us the consumers to eat balanced meals of lower glycemic index, which helps regulate blood sugar levels.

Fabulous Fiber

Fiber is a complex carbohydrate, found in plants, which our bodies are actually unable to digest. It can help how the colon and intestines interact, and aids with the absorbtion of sugar in the blood. It can lower cholesterol, and even reduce body fat!


Amino Acids

Amino Acids make up protein, they are the building blocks. Out of the 21 amino acids, your body needs only 9 of them (the essential amino acids). They include- Valine, Tryptophan, Methionine, Threonine, Phenylalanine, Lysine, Leucine, and Isoleucine. Your body cannot produce any of these amino acids, which is why it is imperative to get them through your diet. On the other hand, your body does produce some amino acids like Alanine or Asparagine. Glutamic acid and Glutamine are needed for muscle tissue growth and strength training.

Whey vs. Casein Protein

These proteins are more different than alike, although they both come from milk. Casein has a lower glutamine proportion and does not retain nearly as much nitrogen as whey does. It takes a longer time for casein to get into your bloodstream as well. Casein doesn't have as strong of an amino acid profile as whey either. Clearly, whey protein is the more favorable for athletes striving to increase strength.

Metabolic processes

Anabolism- the synthesis of complex molecules in living organisms from more simple ones while storing energy.m

Catabolism- the breakdown of complex molecules in living things to simpler ones, while releasing energy.

How Much Protein ?

Protein consumption depends on person, with varying body weight and exercise habits. An average person should eat about half a gram of protein for every pound of body weight. Someone like a body builder will naturally have consume more protein than this, approximately 1-2 grams of protein per pound. You should consume a little protein in each meal, so your blood sugar remains regulated. DO NOT eat too much protein, because it will be stored as fat!


Fats are essential

Fats are not always the bad guy, in fact, they are needed by your body. Fats can be used as energy, which would be found beneficial to someone who exercises frequently, like an athlete. Fats actually help blood pressure and can regulate cholesterol, but only when taken in moderation. Too much fat is detrimental to your body.


Cholesterol is highly beneficial for your body. It can protect against heart attacks and strokes while creating essentials like vitamin D and certain sex hormones. Cell membranes are made from cholesterol, which is very needed. Your body does produce cholesterol but it can also be acquired through the consumption of animal-based foods.


MCTs are fatty acids that are absorbed way faster than normal triglycerides. This makes them a 'ready to use' source of energy, which rarely get stored as fat because they are always the first to be ready and used, enabling proteins to not be used as energy. MCTs have a critical job of carrying amino acids to your muscles.