NUTRITION PAL 30A

Role of Protein in Strength Training Research has shown protein to be the most satisfying food to keep you going for 2 – 3 hours Proteins are made of amino acids, small units necessary for body growth and tissue repair Protein should be eaten in small quantities 4 – 6 times per day to rebuild muscle tissue

Role of Protein in Strength Training Protein contains 4 calories per gram There is no need to take protein supplementation as there are many smart sources of protein in our everyday diet 10 – 15% of your diet should be protein A serving of protein should be the size of your palm

Role of Protein in Strength Training Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day. One more benefit: eating protein has been shown to reduce your appetite.

Healthy Protein Choices – choose one 4 – 6 times per day 2 oz. Light or Fat Free cheese 8 oz. low-fat yogurt 1 whole egg 3 or 4 egg whites ½ c. low fat cottage cheese 8 oz. skim or 1% milk 1/3 c. fat free ricotta cheese 4 oz. catfish/haddock/salmon/shrimp/crab/lobster/tuna 4 oz. chicken/turkey/beef/pork/lean deli meat 1 serving soy burger/hotdog/cheese/milk/nuts/tofu ½ c. black beans/kidney beans/lentils/soybeans

Role of Carbohydrates in Strength Training Carbohydrates are the most important energy source for exercising muscles Carbs provide energy for anaerobic energy required in strength training Carbs are most efficient fuel for aerobic exercise because they produce energy at a rate of three times faster than that of fat and require less oxygen

Role of Carbohydrates in Strength Training Performance is best fuelled by storing an adequate supply of carbs in muscles and liver through balanced carb and protein eating Basic balanced nutrition requires the right amount of carbs Low carb diets starve your body of 11 essential nutrients Junk carbs (anything made with white flour or white sugar) increase females’ risk of cancer 50 – 60% of your diet should be carbohydrates A serving should be the size of your clenched fist

Healthy Carbohydrate Choices – choose one times per day Vegetables (1/2 cup cooked or 1 cup raw) Fruits (1 whole fruit or 1 cup diced/berries) 1 slice whole grain bread ½ whole wheat bagel, pita or wrap ½ cup brown or wild rice ½ cup whole grain pasta ½ cup oatmeal ½ cup cereal (all bran/cheerios/ corn flakes/rice krispies/special k)

More Healthy Carbohydrate Choices 2 arrowroot cookies 3 crackers ½ English muffin 2 squares graham crackers 3 slices melba toast 3 cups popcorn (unbuttered/unsalted) 5 mini rice cakes

Role of Fats in Strength Training Fat is a necessity for a healthy body! Fat supplies energy and helps the body absorb fat soluble vitamins ADEK “Good Fats” keep skin supple, hair and nails strong Fats fill you up, requiring less calories to maintain a sense of fullness

Role of Fats in Strength Training The “Good Fats” are the unsaturated ones: found in nature from plant and animal sources IE. Vegetable oils, nut oils, nuts, avocadoes, olives, fish, flaxseed “Good Fats” reduce the bad cholesterol in your body and reduce risk of cardiovascular disease 30% of your diet should be “GOOD FATS!”

Role of Fats in Strength Training “Bad Fats” clog arteries and promote heart disease “Bad Fats” are saturated fats Ie. Meat, seafood, whole milk dairy products (cheese/milk/ice cream), egg yolks, coconut oil, and palm oil “Bad Fats” are also trans fats which are to be avoided at all costs: margarine, shortening, deep fried foods

Healthy Fat Choices – choose one times per day 15 almonds/20 peanuts/12 walnut halves ¼ avocado 1 tablespoon olive oil, canola oil, safflower oil, corn oil, flaxseed oil ½ ounce brazil nuts, flaxseeds, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds

Importance of Water!!! Water helps with the digesting of food, moisturizing of skin (from the inside-out), and releasing of heat through sweating Water boosts energy and detoxifies body Drinking water discourages water weight (bloating that occurs when you are dehydrated and your kidneys hold the water they have)

Importance of Water!!! Water makes you feel fuller and quenches appetite Drinking ice water requires your body to burn energy Drink 11 – 12 8 oz. glasses of water per day, extra if you are drinking caffeine or alcohol because they dehydrate the body

Putting it all together! Nutrition for Optimal Performance Follow these nine tips to get great muscle building and fat-burning results and enjoy higher energy levels through out the day!

#1 Eat six meals a day – eating six small meals will speed up metabolism and maintain steady energy levels

#2 Combine carbohydrates and protein at every meal – stabilizes insulin levels and maintains energy level

#3 Choose appropriate portion sizes – important to weight management

#4 Plan meals ahead of time – reduces temptations and you always have the proper foods on hand

#5 Get containers to store your food – easy to carry your food on a busy day

#6 Drink 10 glasses of water every day !

#7 Don’t eat right before or after you train!

#8 Use your mantra to help you keep on track!

#9 Strive for consistency, not perfection – enjoy the occasional food not on your program, but get right back on track!