Nutrition Tips

A Better Life For You

The 5 Rules of Performance Nutrition

1) Always eat at least 5 times a day, 3 meals and 2 snacks to get you to those meals. By providing your body with constant supply of just the right amount of calories, its need to store fat is reduced.

2) Keep your calorie count in mind. A caloric ratio of one part fat, 2 parts protein, and 3 parts carbohydrates is a good place to start. You must also consume enough protein to support growth and recovery and consume carbohydrates.

3) Plan you meals accordingly. Ask yourself, "what am I going to be doing for the next 3 hours?" If the answer is nothing, eat light. Keep it low calorie and not so many carbohydrates. If you're going to go walking, or work out at the gym, eat plenty.

4) You cannot lose weight if you don't burn more calories than you intake. you have to have a negative calorie intake. For example: If you eat 2,400 calories a day, but you only burn 700, you're not only going to not see weight loss, you may also gain weight.

5) It's important to supplement your diet with vitamins and minerals. This way you can get maximum progress towards your fitness, health, and weight loss goals.


  • Carbohydrates are a great source of energy. Anywhere from 50% to 80% of your caloric intake should be carbohydrates. They're are simple and complex carbohydrates. For example, a simple carbohydrate would be bread and pasta. Complex would be a slice of pizza, or a salad. Carbohydrates also have simple sugars, like monosaccharides and disaccharides. Complex sugars are like polysaccharides.

  • The Glycemic Index refers to relative degrees at which blood sugar increases after eating. In applying this to everyday life you can monitor your blood sugar by knowing where some foods fall on the spectrum. For example, sweet corn has a low effect. Bananas are at a medium rate, and baked potatoes are very high.


  • Amino acids are the building blocks of life. They make up proteins, and are essential for ones health. They're are three different types: essential, conditionally essential, and non essential. All together they're are 21 amino acids. 9 of them are essential for life. They cannot be manufactured in amounts to meet the demand for the human body.

  • Whey VS. Casein: Whey increases protein synthesis with greater efficiency. Whey is the most important protein when it comes to strength and conditioning. Casein is different because it has a lesser value of nitrogen. It also has a lower glutamine portion and doesn't have as strong of amino acid profiling as whey. But, it does release slower than whey into the bloodstream, and is a good protein for late night consumption. This is because when it's introduced to stomach acid, it has a slower release of amino acids into the bloodstream.

  • Anabolism and catabolism are different because anabolism is a constructive phase of metabolism. Complex molecules are synthesized to simple molecules. It's an ATP required process. Catabolism is a destructive phase of metabolism, complex molecules are broken down to simple molecules, and it's an ATP releasing process.


  • Fats are not always the enemy, fats are important to your diet and nutrition. If you stay athletic and in shape, fats are a secondary source of energy.

  • Although hard to believe, cholesterol is beneficial to you. Its necessary in order to form membranes, for making vitamin D, and making various hormones.

  • MCT's stands for medium chain triglycerides. These are fats with unusual chemical structures that allows the body to digest them easily. Most fats are broken down into the intestine and remade into a special form that can be transported in the blood.