The Guide to Nutrition
A Healthy Approach to a Better You
THE FIVE RULES OF PERFORMANCE NUTRITION
Rule One- Always eat five or six times a day
Rule Two- Your diet should consist of 1 part fat, 2 parts protein, and 3 parts carbohydrate.
Rule Three- If you know you are going to be doing light work or sitting down after you eat, then eat less carbs. If you plan on doing hard, intense work after you eat, then eat more carbs.
Rule Four- Alternate between stages of fat loss and muscle gain. This means switching up having negative calories (fat loss) and having a lot of calories (muscle gain) in order to achieve the perfect balance.
Rule Five- Since you cannot get all the essential nutrients your body needs from food, you must supplement with vitamins and minerals.
The glycemic index refers to the relative degree to which blood sugar increases after the consumption of food. Diets with low glycemic index have a decreased risk of cardiovascular diseases, diabetes, strokes, and other illnesses.
Low Glycemic Index
- Bananas, apples, grapefruit
- Sourdough bread, long grain white rice, white spaghetti
- Cantaloupe, beets, raisins, fresh corn
- Pancakes, croissant, shortbread cookie, corn chips
- Doughnut, french fries, pretzels, graham crackers
- Baked potato, whole wheat bread, glucose, parsnips
Types of Amino Acids
Essential Amino Acids- Valine, Methionine, Tryptophan, Threonine, Phenylalanine,Lysine, Leucine, Isoleucine.
Conditionally Essential Amino Acids- Tyrosine, Taurine, Proline, Glutamine, Cysteine, Arginine, Histidine
Non-Essential Amino Acids- Serine, Glycine, Glutamic acid, Aspartic Acid, Asparagine, Alanine
*Glutamic acid and Glutamine are important for strength training*
Whey Protein V. Casein Protein
Anabolism & Catabolism
*If you are looking to build muscle mass, you should increase your intake of protein from 1 gram of protein per pound of body weight to 1.5 or 2 grams of protein per pound of body weight.*