The Basics of Sound Nutrition
Easy Steps to Follow to Become the Best 'You' You Can Be
5 Rules of Performance Nutrition
#1. Always Eat At Least 5 Times a Day
Two to three meals a day is simply not enough for a body that is active. Two of these meals should be considered “snacks” that contain sufficient calories to give your body the energy it needs to get to the next meal. Eating a balanced, macronutrient based diet will prevent fat from being stored and improve your metabolism, As you go an extended period of time without food, your body goes into “famine” mode and stores food as fat to prepare itself for the next time frame without any nutrients.
#2. Plan Meals to Fit Nutritional Needs.
#4. Take In Fewer Calories Than You're Burning
A negative calorie balance will aid in losing fat quickly and efficiently. Periods of positive calorie balance with healthy foods and periods with negative calorie balance with even healthier foods will help accomplish this.
Complex carbohydrates are your starches, cereals, breads, pastas, and potatoes.
Simple Carbohydrates are your products like milk, fruits and vegetables, cheese, flour, yogurt, and honey.
Fiber: a dietary tissue that contains substances such as cellulose that are resistant to the action of digestive enzymes. Eating more fiber will increase the rate of digestion, slows the rate of the absorption of sugar into the blood, and cleans out your colon.
Proteins are essential for living a healthy and fit lifestyle. The average athlete should seek to consume anywhere from 84 to 119 grams of protein daily garnered over 5 to 6 separate occasions.
Amino Acids: The building block of protein in which each is coded for by a codon and linked together through peptide bonds. The four categories are "Non-polar and Neutral", "Polar and Neutral", "Polar and Acidic", and "Polar and Basic".
When it comes to strength training, leucine, isoleucine, and valine help build muscle best.
Supplements (Whey vs Casein)
Casein Protein: offers a positive protein balance and digests slowly.
Whey and casein are most productive together.
Anabolism vs Catabolism
Catabolism: It is a destructive phase of metabolism in which complex molecules (e.g. Glycogen) are broken down into simple molecules (glucose). It is an energy (ATP) releasing process and is best shown in glycogenolysis, glycolysis.
Cholesterol is gained from the consumption of fatty foods and can be beneficial to your health through providing cells with membrane fluidity, aiding digestion, and adding vitamin D to your body.
MCTs: 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.