THE FIVE RULES OF PERFORMANCE NUTRITION There are some simple truths about eating and exercise that seem to have been overlooked. The ISSA proposes the following five rules. They apply to everyone: sedentary or active, young or old, in or out of shape. RULE ONE: Always eat at least 5 times a day. Two or three meals are simply not enough. It is permissible to regard two of these meals as “snacks,” provided they contain sufficient calories to get you to your next meal, and they are comprised of the appropriate ratio of macronutrients as described in Rule Two. Your blood sugar and insulin levels will be controlled (and thus your energy level), you will get protein in small amounts throughout the day to support growth and recovery, and (most important) body fat will not be stored, but instead mobilized as an energy source. By providing your body with a consistent and frequent supply of just the right number of calories, its need to store fat is reduced. Conversely, when you eat infrequently, your body recognizes a “famine” situation and your entire endocrine system (powerful hormones produced inside your body that control how you grow, recover, and produce energy) is thrown for a loop. Then, too much of the food you consume is stored as body fat in preparation for the “famine” to come. RULE TWO: In planning each of your daily meals (or snacks), a caloric ratio of approximately 1 part fat, 2 parts protein, and 3 parts carbohydrate is a good place to begin. However, as you will see in Rule Three (below), this is merely an estimate for average people. Depending on the severity of your daily work routine and training protocol, you may need more or less carbohydrates for energy. Fat is essential for maintaining good health and it is needed to manufacture many important hormones in your body, so do not attempt to eliminate fat from your diet! Just try to ensure that saturated fat (from animal sources) is kept low, and that the unsaturated fats (e.g., canola oil or olive oil) predominate. Also, you must consume enough protein to support growth and recovery and consume carbohydrates. For the most part, choose low glycemic index carbohydrates, which are converted to blood sugar slowly so you can control your insulin levels. Remember, carbohydrates are your body’s preferred energy fuel source, although fats work well too, particularly during aerobic training (provided the ratio of fats, protein and carbohydrates is kept within the recommended “zone”). Remember that protein and carbohydrates both have 4 calories per gram, while fat has 9 calories per gram. RULE THREE: When you sit down to eat, ask yourself, “What am I going to be doing for the next three hours of my life?” If you nap, eat fewer carbohydrate foods; if you plan to train, eat more carbohydrates. In other words, adjust your carbohydrates up or down depending upon anticipated energy output. Remember, your pre-workout carbohydrates should be low glycemic. RULE FOUR: You cannot lose fat quickly and efficiently unless you are in a negative calorie balance: taking in fewer calories than you are burning. Neither can you gain muscle tissue quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight. So, how can you gain muscle and lose fat at the same time? This paradox is easily explained. Clearly, you cannot lose fat and gain muscle at the same time, so you must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alteration will 1) readjust your BMR upward, making it easier to keep fat off, and 2) support recovery and lean tissue building through insulin and glucagon control. RULE FIVE: It is almost impossible to get all of the nutrients your body needs to remain healthy and active from food alone, particularly if you are on a diet. Therefore, it is important to supplement your diet with vitamins, minerals and other carefully selected substances to ensure maximum progress toward your fitness, health, muscle-building and fat-loss goals. Also, no matter how hard you try, no matter how good a cook you are, or where you buy your food: You cannot always eat 5 or 6 times daily; There are many instances when your body either requires or can make good use of certain micronutrients in greater amounts than what can be derived from food alone; Soil depletion, toxins in the food chain, over-processing, overcooking, free-radical formation in the body, and a host of other (sometimes medically related) factors can all interact to make food less than totally nutritious. Periods of high-stress training require a higher intake of many nutrients without a commensurable increase in caloric needs; Periods of high-stress training create a situation in which various benefits can be derived from substances not normally found in food or biosynthesized in the body in sufficient quantities, but which are easily derived from botanical sources; Humankind’s genius has allowed us to improve Mother Nature’s original work in many of life’s arenas. One such arena is in the nutritional supplement industry; There are some great supplements for serious sports competition training or fitness training that are not available in nature. But remember: Always consult your doctor before and while you are on a supplement program.
Posted on: Sun, 17 Nov 2013 22:40:51 +0000