The Basics of Sound Nutrition

Easy Steps to Follow to Become the Best 'You' You Can Be

5 Rules of Performance Nutrition

Following these five basic rules to success will help you reach that body you've been dreaming of.

#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.

a caloric ratio of one part fat, two parts protein, and 3 parts carbohydrate is a good place to start to give your body the energy it needs, although that may need to be adjusted depending upon the rigor of your body’s activity that day. Maintain a balance and cut out saturated fats from your diet.

#3. Plan Your Meals According to Schedule

Make sure what you eat won’t negatively affect how you feel later in the day. Adjust your carbohydrates up or down depending on whether you will be active or inactive.

#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.


#5. Get As Many Vitamins As You Can

Supplement your diet with as many natural, organic, vitamin-based substances as possible.

CARBOHYDRATES

There are two types of carbohydrates; complex and simple.


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.

Carbohydrates (cont.)

Glycemic index: measure of how quickly blood glucose levels rise after consumption of a particular food or beverage. If you are about to play a sport, you should eat a lot of carbs to give your body the energy it needs to perform its best. If you are going to be inactive, healthier, low-carb food is the way to go. It keeps your blood sugar low and your body won't have extra calories to burn or store as fat.


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

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)

Whey Protein: stimulates protein synthesis, and digests quickly.

Casein Protein: offers a positive protein balance and digests slowly.


Whey and casein are most productive together.

Anabolism vs Catabolism

Anabolism: is a constructive phase of metabolism in which complex molecules (e.g. proteins) are synthesized from simple molecules (Amino acids). It is an energy (ATP) requiring process and is best shown in protein synthesis and glycogen synthesis


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.

Fats

Fats have a negative ring to their name but many are shocked to find that they are actually essential for your health. Fat is stored to keep the body from destroying itself during periods of "famine". Fat is useful in aiding the looks of hair, skin, eyelashes, nails, and also replenishing your body with some vitamins.


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.