Think of Meals in Five Parts: Start with this idea, and everything else will fall into place
a. Protein
- Necessary for tissue growth, repair, and maintenance.
- Increases fat metabolism, promotes a sense of fullness, and stimulates mental & physical awareness.
- Used for energy if your diet is not supplying enough carbohydrates for energy.
- Examples are Beef, Venison, Chicken, Fish, Turkey, Cottage Cheese, Milk, Eggs, and Whey.
b. Complex Carbohydrates
- Gives muscles immediate energy without causing a large increase in fat storage.
- Steady rise in insulin, rather than big jumps, leading to decreased fat storage.
- 100% Whole Wheat/Grain Bread and Pasta, Sweet Potatoes, Oats, Quinoa, Wild Rice, Granola.
c. Fats
- Increases sense of fullness, increases production of muscle building and fat burning hormones.
- Fats are the primary source of energy during light physical activity and rest.
- Olives, Olive Oil, Canola Oil, Avocados (Guacamole), Nuts, Natural Peanut Butter, a single Egg Yolk, a single slice of Cheese.
d. Fruit or Vegetable
- Provides minerals and vitamins that regulate the chemical reactions within your body.
- Provides anti-oxidants that speeds up and enhances the recovery process.
e. Water
- Increases overall energy, body temperature regulation, and increase fat metabolism (breaks down fat).
- Small losses in fluid levels have drastic negative influences on performance.
- Drink at least eight 8-ounce glasses per day.
