Here are the top ten rules to nutrition that are simple and break it down so that it is easy to follow and understand….
1. If you don’t pick it or kill it, don’t eat it. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals.
2. Eat a rainbow often. The vitamins and minerals that our bodies need come naturally from the foods that we eat, and especially from fruits and vegetables. Eating a variety of fruit and veg in a multitude of colours will help to ensure that you are getting the variety of nutrients that you need, resulting in enhanced recovery, improved energy production and immunity.
3. Protein is a critical part of the diet for athletes, specifically the type and the amount.
4. Eat fats that give something back. We recommend 20-30% of the total calories come from fat. The best types of fats to include are raw nuts, seeds, olive oil, nut butters, and fatty fish. These fats decrease inflammation but, due to their essential nature, must come from the diet.
5. Every three hours. Eating consistently maintains energy levels (blood glucose), keeps the body in a fed state, and prevents mood swings and bingeing. Combining the three main nutrients (carbs, protein, fat) every three hours will prevent extreme hunger, which will make healthier food selection easier.
6. Eat breakfast every day. Eating breakfast every day is critical, yet it’s skipped by many. Breakfast doesn’t have to be complicated or time-consuming. Eating breakfast gives the body the fuel it needs and sets your metabolism up to function correctly throughout the day.
7. Hydrate. Dehydration equals decreased performance.
8. Don’t waste your workout. Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack. Unfortunately, many are still reluctant to consume calories after just burning them. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training.
9. Supplement wisely. Supplements should ‘complement’ the diet and a mentality of ‘food first, supplement second’ should be employed. However, there are a number of situations that warrant a basic supplementation protocol. Those of us who are not eating the fruits and vegetables we need on a regular basis and are restricting calories should consider taking a multi-vitamin. Those who do not get the recommended two to three servings of fatty fish per week should consider supplementing with an essential fatty acid supplement.
10. Get back in the kitchen. In a world of convenience, travel and life on the go, we often turn to restaurants, fast food, and ‘quick’ food for our nourishment. Restaurants, regardless of type, do not take into consideration your calorie needs or your health when deciding upon their menu.
Found at: anerobicinc endurance
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