Power foods

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

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