Importance of nutrition
5 rules of sound nutrition
2. Remember the 1:2:3 ratio; 1 part fat, 2 parts protein and 3 parts carbohydrates. Everyday make sure to have this ratio for every meal, it will be a balanced diet. If you exercise more than the average person make sure to adjust this ratio depending on the training you do.
3. Make sure to know what you are doing for the next 3 or 4 hours of you day when preparing a meal. If you will be training eat more carbohydrates and protein but if you will be resting you shouldn't eat a lot of carbohydrates because you wont need a lot of energy.
4. In order to lose FAT, you must be on a negative calorie intake or less calories than you would burn. In order to gain MUSCLE, you must take in more calories for energy. You cannot LOSE fat and GAIN muscle at the same time.
5. If advised by a doctor and only by a doctor should you take supplement since it is near impossible to get all the nutrients your body needs from food alone if you train a lot.
Fiber or roughage helps protect your body from cancer and heart disease, as well as help your digestive track work properly. It also is a natural way to reduce body fat and help decrease the intake of calories.
Whey protein is very important to athletes who want to increase their strength. It allows for the potential of quality muscle growth and strength. More Nitrogen is retained in the bloodstream and it enters the bloodstream much faster than other sources when whey protein is present.
Casein protein has a low nitrogen value and a lower glutamine proportion compared to whey protein. Casein protein is released slowly into the bloodstream and is good if consumed later because it continually releases amino acids into the bloodstream while you sleep.
Anabolism synthesizes small molecules into a complex compound while catabolism breaks complex compound into smaller molecules.
Proteins should be eaten in a 2 part ratio compared to 1 part of fat and 3 parts carbohydrates. It shouldn't be the main source of energy and should be eaten in the afternoon or later in the evening.
Cholesterol is produced in the liver and kidneys besides being consumed in your diet. It helps to absorb and move fatty acids.
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.