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    Thread: Nutrition 101

    1. #1
      FUZO's Avatar
      FUZO is offline FUZO
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      Default Nutrition 101



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      Nutrition 101 - Beginners Guide To Nutrient Dense Foods & Healthy Meal Plans




      Remember, food is fuel. You need to eat the right food to fuel and energize your body throughout the day and through your workouts. Think of your body like a high performance race car. Always use the highest octane fuel in order to get the best results. This is a good analogy to use when thinking about what foods to put into your body. Always use nutrient dense power foods to provide enough energy (octane) to really boost your performance so you can run at optimal levels.

      Key factors to include in your high performance nutrition plan:

      Eat a nutrient dense meal every 2-3 hours
      Eat 5-6 smaller meals throughout the day
      Learn how many calories your body needs per day
      Include a lean protein source at each meal
      Eat enough protein for your bodyweight (chart below)
      Drink at least drink eight 8-ounce glasses of water per day
      Make sure to eat a nutrient dense healthy breakfast
      Eliminate processed sugars from your dietary plan
      Your Training Goal Daily Protein Needs
      Bodybuilding 1.0 - 1.6g/lb bodyweight
      Power & Speed 0.9 - 1.1g/LB bodyweight
      Dieting 0.35 - 1.0g/LB bodyweight
      Endurance 0.7 - 0.9g/LB bodyweight
      Trauma Recovery 0.9 - 1.4g/LB bodyweight
      Stressed 0.45 - 0.7g/LB bodyweight

      Focus on nutrient dense foods which includes lean protein, whole grain carbs and the right kind of fats. You need food to fuel your body and increase your metabolism. The less you eat, the lower your BMR gets and your body eventually goes into a starvation mode where it holds onto fat as much as possible.

      Remember to "eat breakfast like a king and dinner like a peasant". Your breakfast should be large and each meal after this becoming smaller and smaller. Your dinner should be much smaller than your breakfast. Your body is slowing down at night and doesn't need high calories to fuel it. Stick with a salad with lean meat (chicken, turkey) and steamed veggies.The main focus should be eating clean nutritious food while eliminating all the empty calories from your nutritional plan.



      Lean Protein Sources (chicken breast, turkey breast, fish, egg whites)
      Healthy Starchy Carbohydrates (brown rice, sweet potatoes, oatmeal)
      Lean Fibrous Veggies (broccoli, mushrooms, squash, zucchini)
      Fiber Packed Fruit (apples, berries, oranges, grapes)
      Healthy Fats (flaxseed oil, avocados, walnuts, olive oil)
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    2. #2
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      Default Re: Nutrition 101

      Quote Originally Posted by FUZO View Post
      Nutrition 101 - Beginners Guide To Nutrient Dense Foods & Healthy Meal Plans




      Remember, food is fuel. You need to eat the right food to fuel and energize your body throughout the day and through your workouts. Think of your body like a high performance race car. Always use the highest octane fuel in order to get the best results. This is a good analogy to use when thinking about what foods to put into your body. Always use nutrient dense power foods to provide enough energy (octane) to really boost your performance so you can run at optimal levels.
      Hey Fuzo... When I started my healthy living, I tried to cut out little things in my life that I didn't need like after dinner mints and soda. I work for a marketing company that promotes Snapple's new Antioxidant Waters. We took on this project just as I started changing my diet. I cut out soda and coffee and started drinking these waters. (They are light and tasty, unlike other overpowering fruit drinks.) They are great because I actually like them better than what I was drinking and they contain vitamin E & B. I like them after workouts and with meals, but thats just me. Let me know what you think of this. I think this method would be a great idea for people who are just starting out taking on a new healthy lifestyle.

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