myths project

performance nutrition

5 rules on performance nutrition

1. eat at least 5 times a day. two or three meals simply not enough. two of these meals should be snacks.

2. create a calorie ratio of approximately 1 part fat, 2 parts protein and three parts carbohydrate. that would be a good place to start.

3.sit down an ask yourself "what am i going to do for the next 3 hours?"

4.you cant lose fat quickly and efficiently unless you are in a negative calorie balance.

5.it is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone.

carbohydrates

a. carbs are a source of energy

b. your carb intake should be around 50 to 80 percent of caloric intake from carbohydrates.

c. carbohydrates can be classified in 3 ways. monosaccharides, disaccharides and polysaccharides.

proteins

  • the essential amino acids consist of:
  • valine
  • methionine
  • tryptophan
  • threonine
  • phenylalanine
  • lysine
  • leucine
  • isoleucine

proteins are essential for growth and recovery.



the difference between catabolism and anabolism


Catabolic is when the metabolic process breaks down. Anabolic is when w the metabolic process builds up. This system alternates the two, to form metabolism.

it has been proven that amino acids play a major role in both performance and recovery.

fats

  • you should realize the importance of fat in your diet.
  • fat isn't always responsible for clogged arteries.
  • fats can be found in solid or liquid form and are often referred as lipids
  • fat acts as a storage of excess calories that you consume whether from dietary fat, carbohydrates and protein.