nutrition  &  supplements

 

  What you should know














                


                    THE BASICS




  FATS, PROTEINS, CARBOHYDRATES


  HOW MUCH, HOW OFTEN


  SUPPLEMENTS & AGE


  YOUR CALORIC NEEDS


  ABOUT PROCESSED FOODS


  COOKING FOOD


  YOUR DIET CHOICES


  EATING OUT, WHAT TO DO


   

 










Regular exercise cannot compensate for poor nutrition. To get the most from your training program you must pay the same amount of attention to your diet that you do to your workouts. Until it becomes second nature, remember that good nutrition is not a sacrifice, but a choice and a matter of common sense.



   Calories do count! Exercise can burn off some, but not all, of your excess food intake. Men need about 44 calories per kilogram of body weight to maintain muscle, women need about 38. For weight loss, men need about 38 calories per kilogram of body weight and women need about 30 to 33 calories. Programs to increase muscle mass need extra protein, about 1.5 or more per pound of body weight.

   Carbohydrates, in complex, whole, natural forms (brown rice, whole wheat breads, cereals and pastas, fruits and vegetables) and lean proteins should form the center of your diet. Our past reliance on fatty and refined foods has resulted in unprecedented levels of cardiovascular disease, obesity, cancer and other life-threatening conditions, and buildup of toxicity in our organs.

    Limit your intake of sugar, alcohol, high-fat dairy products , refined desserts, candies, red meats, any fats (including oils, butter, margarine and mayonnaise), and salt. With the exception of salt, these are all calorically dense foods that are low in nutrients and natural fiber.

    Drink plenty of water before, during, and after your exercise sessions. By the end of the day you should have consumed at LEAST 8 eight-ounce glasses of water. I cannot stress this enough!

      I also add that 8 oz of water upon awakening, before your meal will do wonders to remove the sediment that your kidneys  filtered all night. And the water first thing , before you begin to digest your most important morning meal, will give your system a boost of the hydration it needs for healthy function.  Water is so important for the cells basic functions.

   Eat when you are scheduled. Each day you should eat 5 to 6 small meals that are low in fat, and  include lean protein... at least keeping your uptake at about 40 - 50 grams. Starting with morning water, Breakfast, mid morning protein, lunch, post workout meal, dinner, and lastly evening  protein. this will be custom tailored for your caloric and  body goals.

   Think of your new nutrition plan not as a diet, but as a lifelong road to healthy eating, As a reward for your hard work - with foods that you will enjoy and nourish you.




 

                     Some Basic research