Fuel for Fitness - Sportsplex Gym

How to keep yourself healthy by Nicole Parker

Five Rules of Performance Nutrition

Rule One: Always eat five times day. Two or three meals is simply not enough to keep your body going. By eating five times a day your body feels more mobilized and has better controlled insulin levels. When you eat infrequently and your body is thrown through a loop and recognizes famine thus causing powerful hormones are produced inside your body preventing your body to grow, recover and produce energy stops working.


Rule Two: In planning each meal you must be aware of the caloric intake. Making sure you have one part fat, two parts protein, and three parts carbohydrates. Depending on daily activity and the severity of it depends on what you are eating in every meal. Making sure you have enough nutrients is imperative to ensure a healthy lifestyle.


Rule Three: When you are about to eat make sure you ask yourself what physical activity you will be engaging in. If you will be sleeping or sitting down make sure your meal is sufficient enough. If you are working out you would then eat more to suffice

your activity.


Rule Four: Gaining muscle and losing fat can be hard. You cannot lose fat and gain muscle at the same time, so you must alternate periods or negative calorie balance with periods of positive calorie balance. Make sure you readjust your BMR upward, making it easier to keep fat off. Always make sure you support recovery and lean tissue building through insulin and glucagon control.


Rule Five: It is almost impossible to get all of your nutrients from food alone. If you are on a diet you probably want to look into taking vitamins, minerals, and carefully selected substances to ensure maximum progress forward.

Craving for Carbohydrates

Glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. High glycemic index foods can raise blood glucose levels quickly and low glycemic index do not raise glucose levels as much.


Fiber is a compound that only plants contain. The fiber we consume is called dietary fiber. Fibers are mainly the indigestible complex carbohydrates. Fiber can also be called roughage as it helps ones digestive system and the absorption of sugars into the bloodstream.

Facts about Fats

Fat can be used as secondary to carbohydrates. Fat is beneficial for healthy hair, skin, and a carrying agent for the transportation of fat-soluble vitamins.


Cholesterol functions in cell membranes and provides the starting material for bile salts, vitamin D, and steroids. Cholesterol comes from foods such as nuts and fish and acquiring a lot of exercise.


MCT's or medium-chain triglycerides, are fatty acids produced from coconut oil and palm kernels. They can be used as energy much faster than glucose and have over two times the calories.

The Power of Protein

Protein is an organic compound composed of carbon, hydrogen, oxygen, and nitrogen. One of the main functions of protein is to synthesize structural proteins like muscle.


Proteins are made up into 21 different amino acids. They are categorized as essential, conditionally - essential and nonessential. Amino acids are the building blocks of protein and muscle tissue. Amino acids help in many physiological processes including energy, recovery, muscle hypertrophy, fat loss, and strength gains. Important amino acids for the process of strength training is glutamine and lysine.


Whey protein is very important for an athlete attempting to enhance their strength. Whey protein measures the quality of specific proteins and rates just how efficiently your body uses them. Casein protein has a lesser value of nitrogen retention than whey. Casein also has a lower glutamine proption and does not have whey's strong amino acid profile. However, whey and Casein are both a derived form of milk.


Anabolism is the building up of material while catabolism is the breaking up or hydrolysis of material.


The consumption of protein depends on your body weight. RDA's recommendation is 0.36 grams per pound of body weight does not account for exercise so 0.8 grams per pound of body weight should be in range to maintain a positive nitrogen balance.

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