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The Five Rules of Performance Nutrition
Eat Five to Six Small Meals Per Day
Do this as opposed to two or three larger meals. This will alleviate feeling famished or experiencing
the hunger pains that cause us to over-eat and allow you to better utilize calories
consumed (excess calories are stored as fat) as well as regulate your blood sugar.When Eating, Follow the '3-2-1' Rule
3 parts carbohydrates
2 parts protein and
1 part fat.
Get into the habit of reading food labels.Eat Based On Your Activity Level
Your highest carbohydrate meal should be consumed roughly two hours
prior to exercise. The carbohydrate source for this meal should be
in the low glycemic category to regulate blood sugar.
- Low Glycemic Foods
Bananas, oatmeal, carrots, long grain rice, pasta, apples, yogurt, skim milk, grapefruit, peanuts, hummus.
- Moderate Glycemic Foods
Pancakes, cantaloupe, raisins, corn, bran muffins, beets, shortbread cookies, whole wheat pita bread.
- High Glycemic Foods
Wild rice, baked potatoes, corn flakes, rice cakes, pretzels, graham crackers, whole wheat bread, white rice.
Zig-Zag Your Calories
Eat two more calories per pound of body weight on training days and two less
calories per pound of body weight on non-training or light-training days.Supplement Your Diet With Micronutrients
Active bodies require more micronutrients. It is almost impossible to get
all of the nutrients you body needs from food alone. Vitamins, minerals and
other carefully selected substances can help bridge the gap.
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