NUTRITION

1. NUTRITION PAL 30A

2. 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

3. 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

4. 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.

5. 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

6. 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

7. 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

8. Healthy Carbohydrate Choices – choose one 8 - 10 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)

9. 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

10. 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

11. 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!”

12. 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

13. Healthy Fat Choices – choose one 2 - 3 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

14. 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)

15. 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

16. 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!

17. #1 • Eat six meals a day – eating six small meals will speed up metabolism and maintain steady energy levels

18. #2 • Combine carbohydrates and protein at every meal – stabilizes insulin levels and maintains energy level

19. #3 • Choose appropriate portion sizes – important to weight management

20. #4 • Plan meals ahead of time – reduces temptations and you always have the proper foods on hand

21. #5 • Get containers to store your food – easy to carry your food on a busy day

22. #6 • Drink 10 glasses of water every day !

23. #7 • Don’t eat right before or after you train!

24. #8 • Use your mantra to help you keep on track!

25. #9 • Strive for consistency, not perfection –enjoy the occasional food not on your program, but get right back on track!