Amino Acids are biologically important organic compounds composed of amine (-NH2) and carboxylic acid (-COOH). the different categories are essential, semi-essential and non-essential. Protein is an important amino acid in strength training. Whey is known as the “fast-acting” protein, meaning that the body can break it down and absorb the nutrients relatively quickly (1). In some cases, manufacturers break down whey even further into whey protein isolate, whey concentrate or whey powder, which are then sold in different forms as supplements. These lactose-free, concentrated protein supplements are absorbed at a quicker rate than casein. Catabolism is breaking down process or degradation phase. It happens when you are sick or fasting (not eating) Anabolism is biosynthesis process or reduction phase like making protein. How much protein do you need? The minimum if you train hard is 1g protein per pound of body-weight per day. That’s 200g daily protein if you weigh 200lbs. You’ll reach this amount easily by eating a whole protein source with each meal.

Dont Believe Everything You Hear

5 Rules Of Performance Nutrition

1. ALWAYS eat at least 5 times a day. Eating 5 times controls your blood sugar and insulin levels. This will control your energy levels. You will get enough protein throughout the day to support growth and recovery. 2. When planning your daily meals, you should try to eat a ratio of 1 part fat, 2 part protein, and 3 parts carbohydrates. 3. The less your activity the fewer carbohydrates needed. If you are training you should eat a little more carbohydrates and protein (at least an hour before training). 4. In order to lose FAT, you must be on a negative calorie intake. 5. It’s hard to get all of your nutrients your body needs from food alone, especially if your are training. With your doctor’s advise, consider supplementing your diet with vitamins, minerals, and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building, and fat loss goals.


carbohydrate foods are sugars. they are things like gatorade, bread, cake, etc. The glycemic index is a measurement carried out on carbohydrate-containing  foods and their impact on our blood sugar. Fiber is best known for keeping a healthy diet and overall good health. Fiber is beneficial because fiber slows the rate that sugar gets absorbed into the blood stream.


Fats benefit your hair, nails, skin, and are stored for later use. Cholesterol aids for digestion. you acquire by eating fatty foods. MTA'S are Medium-chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily.