By Kelsey Fosstveit
5 Rules 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.
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?
Whey vs. Casein Protein
Catabolism- the breakdown of complex molecules in living things to simpler ones, while releasing energy.