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.

CARBOHYDRATES

Glycemic Index

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
Moderate Glycemic Index
  • Cantaloupe, beets, raisins, fresh corn
  • Pancakes, croissant, shortbread cookie, corn chips
High Glycemic Index
  • Doughnut, french fries, pretzels, graham crackers
  • Baked potato, whole wheat bread, glucose, parsnips

PROTEINS

Protein is an essential part of our diet. It synthesizes structural proteins like muscle. it also synthesizes structural hormones like insulin. Proteins make reactions that are required for muscle contraction,cardiovascular function, and immunity from diseases. They are made up of Amino Acids

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

Both Whey and Casein are derived from milk. Whey stimulates protein synthesis and Casein maintains a positive protein balance. Both are good supplements to take if you need more protein.

Anabolism & Catabolism

Catabolism is the process where your body breaks down the macromolecules into smaller molecules that are used for energy. Anabolism is the process where the smaller molecules are used to build bigger macromolecules for cell construction.


*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.*

FATS

Not always bad for you!

Fats are essential for your body. They act as a secondary source of energy during your training session (Behind carbs of course). Fats aid in hair and skin health and help transport necessary vitamins such as A, D, E, and K throughout your body.

Cholesterol

Although too much cholesterol can cause heart problems, our bodies do need a certain amount of cholesterol to function. The human body is always making it, and it is necessary to form cell membranes and the making of vitamin D.

MCTs

MCTs (medium chain triglycerides) are fatty acids that are quickly absorbed into the body and are used as energy. Since it gets absorbed so quickly, it doesn't get stored as fat. MCTs are absorbed faster than glucose and have twice the amount of calories so it is a really good source of energy for long, intense training sessions.