Stay fit all year round


Are you Sabotaging your Training Efforts by Neglecting Basic Nutrition?

If you regularly train using cardiovascular
workouts and a weight resistanceroutine whileThere are six nutrients needed on a daily
taking nutritional supplements but are notbasis. These include: water,
paying attention tobasic nutrition than youvitamins,minerals, fats, carbohydrates and
are essentially throwing away a good portionproteins. There are three types of
of thebenefits you are gaining from yourcaloriesincluding: carbohydrates, fats, and
workouts.protein. Carbohydrates are converted tosugars
during exercise. Complex carbohydrates are
Basic nutrition is absolutely essential towhat your body needs toperform at optimum
making  the  most  of  your  sports training.levels. Fats also fuel the body for exercise.
Saturated fat iswhat you should strive to
Food calories supply energy and nutrients toavoid while monounsaturated fat is the
the  body  during  exercise.leastdetrimental to the body. Protein helps
build  and  maintain  muscle  mass.
Without proper basic nutrition you loss
energy more quickly resulting in alessFoods high in protein include chicken, egg
intense workout. While simple sugars are usedwhites,  lean  beef,  beans  and  skim  milk.
up almost immediately,complex sugars or
complex carbohydrates provide prolongedIt is recommended that your daily diet
energy to themuscles during exercise. Proteinconsists of 50% carbohydrates, 30% fat,and
is composed of amino acids which20% protein. If you exercise regularly you
supportgrowing muscles. In fact, basicmay want to increase yourcarbohydrates and
nutritional deficits can cause you to loseprotein intake while slightly decreasing your
hardearned muscle to muscle tissue breakdownfats.
or  catabolism.
To improve your nutrition you should try to
According to Joel Marion, prior Body for Lifeconsume five servings of fruits andvegetables
2001 Grand Champion, notonly are the foodsper day, drink eight glasses of water (more
you eat important but proper timing inif you are consuming alot of proteins and
relation to workoutsplays a vital role incomplex carbohydrates), eliminate junk food
maximizing your performance, optimizing fatand unnecessaryfat like in whole milk, and
loss, andminimizing muscle loss. Theconsume only lean meats. If you want to
intensity of your workout is directly relatedmaximize yourwork outs while eliminating
to theamount of calories and fat you burn.unnecessary muscle breakdown, it is
You can not be at full intensity if yourecommendedthat you consume a nutritional
aresuffering  from  lack of proper nutrition.supplement before and after workouts to
restoreglycogen and creatine levels, decrease
In addition, intense exercise can increasemuscle tissue catabolism, and encouragemuscle
muscle loss in people who are notmeetingtissue growth.
their  caloric  needs.(1)



1 A B C D E F 86 87 88 89 90 91 92 93 94 95 96 98 99 100 101 102 103 104 105 106 108 110 111 112 113 114 115 116 117 118 119 120 121 122 123