Unit 5: Myths Project

The Never Ending World Of Nutrition: By Josh Yeadon

The 5 Rules Of Performance Nutrition

  • Rule 1-Always eat at least 5 times a day
  • Rule 2-We need certain different nutritional sources such as carbohydrates, fats and proteins
  • Rule 3-Always ask yourself "What am I going to be doing for the next three hours of my life?"
  • Rule 4- You cannot lose fat and gain muscle at the same time, you must balance your periods of calorie intake
  • Rule 5- A diet should contain all the necessary vitamins and minerals and other carefully selected substances to ensure fitness goals

Altogether, these rules are guidelines for living a substantial and healthy life. Following these steps are an important concept for a greater standard of life.


  • They are separated into 2 groups, simple(Sugars, like maltase or lactose) or complex (Fiber and Starches, grains are good sources)
  • The glycemic index refers to the relative degree to which blood sugar will increase after the consumption of food. There are three categories of the index, low, moderate, and high. For low gycemic foods an apple, a banana and oatmeal are ideal. For moderate, pancakes, raisins and corn chips are perfect. Lastly, rice cakes, pretzels and French fries are high glycemic.
  • Fiber is the element in plants (like fruits, vegetables and whole grains) that our bodies do not digest. Fiber is different from most foods that we eat in that, unlike most foods which are absorbed and digested, fiber is not absorbed or digested. It actually passes quickly through your digestive tract, mostly intact, and it is not broken down like other foods.


  • The human body uses amino acids to make proteins to help the body break down food, grow, repair body tissue and many other functions. They're essential, conditionally essential and non essential amino acids.
  • Essential amino acids are very important for strength training, since the body can't produce them.
  • Whey is known as the "fast" protein whereas Casien is known as the "slow" protien. Whey stimulates protein synthesis, while casein offers a positive protein balance. They work better together.
  • Catabolism is when the metabolic process breaks down. Anabolism is when when the metabolic process builds up. This system alternates between the two, to form metabolism.
  • Consumption of protein depends on the person. If trying to gain mass, one should be eating a greater about of protein compared to the average person or someone trying to lose pounds. It also depends on ones exceed use regime.


  • Fat is not always bad. It's a second source of energy if the energy from carbohydrates is depleted. Fat insulates our body and helps make out skin healthy.
  • Cholestoral is necessary for the formation of cell membranes, sex hormones and the making of vitamin D. You obtain it by eating any animal based foods or fat.
  • Medium Chain Triglycerides(MCT's) are fatty acids produced from coconut oil and palm kernels.