to nutrition tips
Eat early and eat often (every 2.5-3 hours)
Starting the day off with breakfast followed
by 4-5 other meals will keep your body fueled. By eating consistently
over the course of the day you will have increased energy, will
be more likely to make healthy choices, and will avoid eating the
majority of your calories in the evening. Between-meal snacks are
a good thing. "Spoiling
your dinner," as many of us were warned against when we were
younger, simply means you won't overeat. And eating every 2.5-3
hours keeps your blood sugar levels consistent. Snacks should contain
protein, high-fiber carbs, and good fats. A protein shake or higher-protein
meal-replacement bar are great options.
Spices Add Flavor
Spices such as oregano and parsley are a great way to get flavour
without adding a lot of calories. Spice blends made specifically
for seafood, salads, or meat make it convenient to add flavor.
Stay hydrated -- and nothing is better for this than water.
Staying hydrated goes a long way toward preventing the process
of connective tissues around our muscles and joints drying up
over time. It also improves your muscle tissue and flexibility.
Try to have a combo of carbohydrate, protein, and healthy fat
at each of your meals.
Every time you eat you should have a combination of minimally
processed carbs (whole grains, fruits, and veggies), a lean protein,
and a healthy fat. By doing this you will control your appetite
and your energy levels. By eating these 3 components every 3
hours, your body will be a well-fueled machine. Just remember:
3 in 3! Whether you want to lose weight or gain muscle mass,
if you go for extended periods of time (4-5 hours or more) your
body starts to go into starvation mode. Your body will start
to breakdown muscle and hold onto fat! Eating more often will
turn your body into a metabolic, lean machine!
Exercise is important at all stages of life.
To state the obvious! Exercise helps all the different systems
in your body operate at their highest potential for the stage
of life you are in. We were never meant to be sedentary all day.
Flaxseed or Fish Oil
Everyone should have a bottle of flaxseed oil and fish oil
in your refrigerator. They body can convert flaxseed oil into
omega-3 and omega-6 fatty acids, much like fish oil. A tablespoon
or two of either a day, one in the morning and one in the evening,
is all you need, and it can go into a shake or on top of oatmeal.
If it sounds too good to
be true, it probably is
There are no fast ways to lose weight. There are no magic pills
or powders that will help you build muscle faster than proper
nutrition and exercise. Check out the Resources section at coreperformance.com
and sign up for the Sports Performance Journal. This journal
will give you weekly updates of the most recent research and
general information on training, rehab, and nutrition.
With regard to eating protein -- between
0.6 and 0.8 grams of protein per pound of body weight per day
-- remember: "The
less legs the better." Fish, for instance, is preferable
to chicken, and chicken is preferable to meat. All are good,
provided they are not fried or marinated in fat, and assuming
you remove the skin and get as lean a cut as you can.
Cereals generally provide only modest nutritional value, and
are often loaded with sugar and calories. Old-fashioned oats
is a great choice.
Salmon is a great power food. It is a better source of protein
than most meats, and is loaded with omega-3 fatty acids, which
have heart disease-reducing properties.
A good rule of thumb is that a piece of fish or meat should
be about the size of a deck of cards, and a serving of starches
(rice or pasta, for example) should be no bigger than the size
of a fist. By eating smaller amounts more often, you give your
body a chance to digest and get all of the nutrients from the
Effective Dieting with Nuts
Nuts are a great component to an effective diet. They are high
in fat, but positive fat, which is critical to good health. Nuts
also provide protein and fiber. A quarter-cup serving of nuts,
combined with a glass of fat-free milk, is a great snack. Nuts
also make a nutritious topping for salads and main courses. Almonds,
cashews, pecans, and macadamias have the most nutritional value.
Eat breakfast everyday!
If you skip breakfast you are not doing yourself a favour.
When you wake up in the morning, you wake up in a fasted state.
If you do not eat, your body will continue to break down your
fuel stores (glycogen) and muscle (not fat) for energy. Your
metabolic rate will also be running in a lower gear. You will
eat more of your calories toward the end of the day and continue
to get hungrier as the day goes on. Start your day off right
with breakfast and continue to eat mini-meals every 2.5-3 hours
Avoid foods with high fructose
High fructose corn syrup is a very concentrated sweetener.
It can really pack a calorie punch with just a small amount.
High fructose corn syrup is found in many foods we commonly eat:
BBQ sauce, tomato sauce, sodas, fruit drinks, and other processed
foods. Check out the ingredients. If it has high fructose corn
syrup, try to find an alternative without it. Sometimes it is
harder to find common foods without high fructose corn syrup.
Benefits of Fiber
Try to consume a lot of fiber. Fiber improves your body's digestive
function, regulates blood sugar levels, and promotes long-term
cardiovascular health. It's found in oatmeal and green, leafy
vegetables as well as in bottled form. It is found mostly in
carbohydrates, which is another reason not to deprive yourself
of carbs. When choosing grains and carbohydrate rich snacks,
make sure that there is 3g of fiber per serving.
The more colour to your salad the better. Salads with leafy spinach
and romaine lettuce tend to be more colourful than those made predominantly
with iceberg lettuce. Stay away from potato salad and other creamy