Diet & Nutrition
Protein
- Protein and water are the ultimate sources of fuel for your muscles.
- Lean meats like chicken and fish provie 4 calories per gram of protein.
- Limit or avoid red meat to help keep your cholesterol and blood pressure low, keeps your heart healthy and increases longevity!
Simply eating less WILL NOT help you reach your fitness goals successfully!
Carbohydrates
- Complex carbohydrates like pasta (preferably whole wheat), cereal (not Cap n' Crunch), potatoes (not the french-fried version) and veggies provide 4 carolies of energy per gram. Complex carbs are also the best kind of carbs you can feed your body.
- If you have carbohydrates you must have protein with it. This prevents over-eating and cravings as well as keeps blood sugar levels normal, which helps to prevent unnecessary fat storage!
Fats
- Fats are absolutely necessary for your body to function properly. Fats provide 9 calories of energy per gram, which is more than twice as much as carbs and protein.
- Approximately 15-30% of your meal plan should be comprised of unsaturated fat from healthy sources such as nuts, olive oil & avocados- yum!
- Proteins stay in your stomach for 2-3 hours, while fats last for 4-5 hours.
The human body is made up of 70% water, muscles are 70-75% water, lungs are almost 90% water and the brain is 95% water. Now That’s A LOT of water!!
Water = Hydration
- It takes 22 ounces of water to metabolie only 1 ounce of fat.
- Drink AT LEAST 64 to 80 ounces (8 to 10 full glasses) of water per day. If you wait unil you are thirsty to drink water, you are VERY dehydrated.
- Without proper hydration, you will not burn fat for energy. Instead, your body will breakdown muscle and become fatigured and turned into fat.
- Without water during exercise, your body tires more easily and will effect your performance.
When people gain weight when beginning to exercise, it is the result of more gycogen being stored in the cells with more water, and water has weight.
Supplements
- It is almost impossible to receive our daily needs through food alone.
- Taking vitamins and minerals help the body function on a higher and healthier level.
- Vitamin B1 helps the body convert carbs into energy, helping the heart and brain cells function properly.
- Vitamin C helps keep teeth and gums healthy, aids iron absorption and helps wounds heal. It also acts as an antioxidant.
- Iron helps carry the red blood cells through the body. If you are low in iron, you will have shortness of breath and fatigue more easily.