5 rules of performance nutrition

A. Eat ATLEAST 5 times a day. it helps control your blood sugar and insulin and energy level. carbohydrates will be used instead of being stored as fat

B. your daily meals should be 1 part fat, 2 part proteins and 3 part carbohydrates. but if you train haed you night adjust the ratios.

C.the less activity the fewer carbohydrates.

  • Training - eat a little more carbohydrates and protein
  • After training- more protein- in order for protein to be absorbed in the body you need to take it with carbohydrates and fats.

D. in order to lose fat you must be on a negative calorie intake. in order to gain muscles you must have a positive calorie intake.

E. its hard to get full nutrients your body needs from food- with doctors advice vitamins, minerals, and other carefully selected substances.



  • Soda
  • Jam & jelly
  • Pasta

  • Lettuce
  • Chickpeas
  • Oatmeal


A system that ranks food on a scale of 1 to 100 based on their effects on blood sugar levels.


A dietary material containing substances such as cellulose, lignin, and pectin, which are resistant to the action of digestive enzymes


  1. normalizes bowel movement
  2. helps maintain bowel health
  3. lower cholesterol
  4. aids in healthy weight
  5. helps control blood sugar


Simple organic compound containing both a carboxyl and an amino group.

  1. non-polar and neutral
  2. polar and neutral
  3. polar and acidic
  4. polar and basic


  1. leucine
  2. eaas
  3. tyrosine

Difference between whey and casein protein

Whey protein resulted in a rapid increase in blood amino acids and protein synthesis, but it was short-term. Casein resulted in a prolonged increase in blood amino acids that resulted in a 34% reduction in protein breakdown.


  • a destructive phase of metabolism


  • a constructive phase of metabolism

How much protein should you be consuming?

No more than your body weight

Benefits of cholesterol

low levels of HDL can increase the risk of heart disease.

medical experts think HDL tends to carry cholesterol away from the arteries and back to the liver, where it is passed from the body.


fats with unusual chemical structure that allows the body to digest them easily