Vary your diet for Energy
- Fruit – disease fighting, health body antioxidant, and photochemical
- Dairy – bone building calcium
- Red meat – iron and zinc for absorption of b vitamin metabolization
- Complex carbs
- Most diets are deficient in calcium, zinc, and fluids
Building muscle
- Excess protein turns into storage as fat
- Muscle grows by making the muscle work for it
- Muscle loves ATP (carbohydrate and oxygen)
- Fat does breakdown for ATP but harder and must have oxygen present
- Muscle prefers to burn carbs, store fat, and use protein for repair
- To build muscle need more carbs and antioxidant
Protein
- Protein – amino acid – cells – new protein
- Fat and carbs can’t do this d/t lack of nitrogen
- 1.6 grams for strength training
- .8 for normal
- 2 grams for vegetarians per kg of body weight
- 1.8 grams for aerobic exercise
- Be careful of high protein diet, they are high in cholesterol, fat, water loss, low in fiber, and increase calcium loss
Carbohydrate
- Low carbs burn protein as secondary source
- Needed to burn fat burning and building muscle
- Only food for the brain which control mental status and muscle and nerve impulse
- 2/3 stored in muscle and 1/3 stored in liver
- Most powerful in energy level, muscle building, fat burning
- Not fattening, need to watch out for portion sizes and what we put on it.
Fruits and Vegetables
- Loaded with antioxidants (vit c, e, selenium)
- Photochemical reduce cancer and heart disease
- Phytoestrogen found in soy helps reduce chol, cancer and increase bones.
Fiber
- Longer to digest
- Lower level of Insulin (stimulate appetite)
- More energy to breakdown fiber versus carbs
Water
- 4 cups from food
- Minimum 8-10 cups or a quart for every 1000 cals you eat
- Additional 4 cups of water per hour of exercise or 2 cups for every # weight loss
- 16 oz two hours before exercise
- 8 oz right before workout
- 6 oz every 15-20 mins of exercise
Calories for energy
- 2500 calories = 1# muscle
- 70% calories from carbohydrate (500-600 carbs maximum)
- Must have greater than 1600 calories a day
- 30% calories from fat for weight loss
- 20% calories from fat for muscle building
- More is not always better
Vegetarians
- Deficiencies for zinc, vit b12 and iron
- Complete proteins
- Diary good
- Take iron and zinc with Vit C and not phytates, oxalates such as coffee, tea, whole grains, and legumes
Organic
- Questions on regulation of organics
- They are not more nutritious in terms of vitamins and minerals
- They are not always healthier
- More expensive
- Decision is in your hands
Before workout
- Low fat and high carbs 2-3 hours
- Building muscle consume carbs 30 mins before workout
- Extra boost – have sports drink (1 gms of carb per kg)
- Losing weight do not consume extra carbs before workout
- 4-8 oz of water right before
After workout
- Carb with high glycemic rate (how fast food is turned into glucose)
- High levels include sport drinks, raisins, banana, potatoes
- 50 grams of carbs within 30 mins
- Additional 50 gms every two hours until you reach 100 gms of carbs
- Avoid Fructose (fruit) slows digestion
Benefits of Aerobics
- Burns fat by stimulating Lipase
- Creates better blood flow from myglobin to cell
Supplements – most deficient in vit c, e, b12, folic acid, zinc, magnesium (d/t low fat diet)
Amino Acids – promote growth hormone (humans do this naturally)
- 3 oz of meat = 20 capsules
- No guarantee
- 95 % absorbed from protein and 90% from plants