Nutrition Articles


webadmin - Posted on 29 April 2010

                                                                 

                    

                                                             Diet is at least 75% of your fitness equation


                                                                          When To Eat & How Often

   Try to eat every 2 to 3 hours. Do not eat complex carbohydrates after 6:00 p.m. or four to five hours before going to bed. Try to eat one    gram of protein per pound of lean body mass on weight training  days and .8 grams of protein per pound of lean body mass on non-lifting days. Never eat more than 70 grams of protein in one meal.

                                         Carbohydrates (If Too Many Carbs Are Consumed,they will store as a fat)
                                                               

   When I think of carbohydrates, I think of energy. Carbohydrates supply our bodies with the energy it needs to make it through a workout. Without an adequate supply of carbohydrates, the body goes into carbohydrate deprivation. This is called a state of ketosis (meaning our body is using protein as energy).

This is not a good state to be in for long because it will rob the body of muscle tissue in an effort to create energy. On the other hand, if too many carbohydrates are consumed, they convert into stored fat

                                             I have broken down carbohydrates into these three categories:

Simple carbs: These are sugars, or quick energy. They are absorbed very quickly into the body. Ex. Anything with sugar, also fruit(try to take more of citrus fruits,dark color fruits)
Best time to take: Morning and after workout(with in 15min)
*****Avoid sugar and fruits after 6pm

Complex carbs: This is where you get long-term energy for the day. These are long chained carbohydrates that brake down slower, giving us energy over a prolonged period of time. Ex. Oatmeal, potatoes, pasta, rice,  brown breads.

Best time to take :Morning ,before 6pm :
Avoid  in night time as our metabolism slows down as the day progresses….morning

Fibrous carbs: These are things like vegetables. I think of them as roughage in order to stay regular and good for intestinal tract .Fibrous carbs are dense in nutrients , less in calories and make you full for longer period of  time and  Make sure you include them in you later meals when you can't eat complex carbs. They are also a good source of vitamins and minerals . Ex. Leafy vegetables like lettuce,cucumber,tomatoes,spinach,cauliflower…etc…


                                                                       
                                                                           Protein  

Proteins are the building blocks of our muscles. Without a sufficient amount of protein in our diet, our muscles will not have the raw materials that they need to build up, or even hang on to what is already there.

Not all protein is created equal. Different foods are absorbed more than others. For example, egg white protein is absorbed at 88%. That means we get about 9 eggs to our muscles. On the other hand, chicken breast are absorbed at 68%, meaning we get about 7 breasts to our muscles. It is imported to eat a wide verity of protein foods though; no one protein source has all the amino acids we need.

The best source of whey protein(by-product of cheese) is from protein supplements. It is also absorbed very fast by the body, so it is best to take this when your body needs amino acids quickly: like right after a workout or when you first get up in the morning..

Protein powder(whey protein): It is usually very hard to get all the protein you need from real foods. Powders make it much easier. Also, these powders are absorbed fast by the body making them ideal after workouts or before and after sleep….

For non-vegetarians best protein sources:chicken breast(skinless),tuna,turkey,salmon,eggwhites…always take with  salad…

For vegetarians best protein sources :legumes,soyabean,mushroom,lowfat cheese,skimmed milk,lowfatyoghurt,  nuts and seeds(peanuts,cashew,almonds,walnuts,pumpkinseeds,sunflowerseeds,grains(barley,rye)

                                                                        Fats  

We normally think of fats as being bad. The fact is certain fats are essential to building muscle and carrying out various functions of the body(harmone production,protecting internal organs and maintaining temperature). There are 2 fat types we need to be concerned about:

Saturated fats: These are the bad fats.. You will find these types of fats mostly in meats,dairy products....Saturated fats clog our arteries and directly raise total and LDL (bad) cholesterol levels. Avoid them as much as possible.

Unsaturated fats: These are the good fats. They are a good energy source and help us build muscle.. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol,helps in joint pain,increases good harmones,reduces fat….

SOURCES:: olives, olive oil, nuts, peanut oil, canola oil,Seesame seeds, safflower, sesame, corn, cottonseed and soybean oil,wanuts,almonds,flaxseed oil...

a….These fatty acids may reduce the risk of coronary heart disease and also boost our immune systems

                                             

b…..These include an “essential” fatty acid, which means it's critical for our health but cannot be manufactured by our bodies.

                                                          Vitamins,Minerals and water

As resistance training athletes, we have a greater need for vitamins & minerals. When we workout and bring blood to our muscles it is important that our blood is full of those essential vitamins & minerals if we want to grow muscles and loose fat ....

                                                  Macronutrient ratio(protein,carbs,fats)

                                                        Sample diet plan for healthy fat loss and toning up

Macronutrient ratios should be 40-20-40 [Protein-Fat-Carbohydrates]=As Percentage Of Daily Caloric Intake

As soon as you wake up…drink 2-3 glasses of water….TAKE GREEN TEA-TO FLUSH OFF TOXINS FROM BODY…

 Meal1…protein+ complex carbohydrate(oatmeal,upma,idli,cornflakes etc)+simple carbs(fruits)+good fats (almonds,walnuts etc)or 1 teaspoon olive oil or flaxseed oil

Mid morning snack::(skimmed yogurt +one fruit )   or low fat cheese and vegetable brown bread sandwitch

Lunch: 2-3chapatis or rice  +1cup yoghurt+1 cup salad +1 cup dal(pulses)+….try to avoid pulses in night time as they are rich in calories

Mid-evening snacks :::(  low fat yoghurt mixed with wanuts,cashew)

After workout :
Lean protein(butter milk or protein shake (whey) or yoghurt mixed with apple

Dinner :

Try to fill half of your  stomach with salad(cucumber+tomatoes+spinach+onion etc+mix veg sabzi+1 chapati+1 teaspoon olive oil

Night time---don’t forget  to take 1-2 glasses of skimmed milk or  protein shake

                                                         Best  of   luck
                                                      FITNESS CAFÉ TEAM
    

 

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