FREE NUTRITION INFORMATION

ABOUT NUTRITION

Regardless of whether you are trying to lose weight or gain weight, eating 5-6 small balanced meals per day creates a metabolic environment conducive to gaining lean muscle and losing body fat -only the portion sizes need differ.

A sensible nutrition plan should provide a balance between the macronutrients - carbohydrates, proteins and healthy fats, while not overlooking the important role of micronutrients - vitamins, minerals, antioxidants found in abundance in fresh fruit and vegetables.

Carbohydrates

Carbohydrates have been given a bad name in recent times, and this is evident by many low carbohydrate diets currently in vogue. Carbohydrates are the body's chief energy source and a diet deficient in this essential macronutrient can result in severe fatigue and loss of muscle tissue, not to mention deficiencies in vital minerals and vitamins required by the body for various functions. Very low carbohydrate diets are NOT the most efficient way to maximise your efforts in the gym, maintain optimum health and energy levels.

The notion that carbohydrates contribute to excess bodyfat has been overplayed. By selecting the right carbohydrates at the right times in the right amounts, it is possible to maximise lean muscle while reducing bodyfat levels.

It is important to understand how carbohydrates are utilised by the body. Whenever carbohydrates are eaten, the blood sugar rises. In response, the pancreas secretes a hormone called insulin, which causes the blood sugars to stabilise. Simple carbohydrates (high in sugar and devoid of fibre and grains) illicit a strong insulin secretion. In the process, an enzyme called lipoprotein lipase (also known as the "fat storage hormone") draws sugar from the blood (resulting in low blood sugars) and converts it to fat.

Good carbohydrates are those that do not significantly elevate insulin levels and produce a sustained release of energy over a longer period of time. For best results, carbohydrates should come from the following sources.

• Kumara
• Pasta
• Brown or Wild Rice
• Vegetables
• Pumpkin
• Fruits
• Potatoes
• Cream of Rice
• Yams
• Cream of Wheat
• Corn
• Oatmeal / Oats
• Beans
• Low-fat Yoghurt
• Barley
• Whole Grains
• Couscous
• Whole-wheat Bread

Protein

Protein is comprised of amino acids, the building blocks of muscle. Protein turnover is higher in individuals involved in high intensity training, therefore sufficient protein is an essential component of a nutrition programme. Good examples of low fat protein sources are as follows:

• Chicken
• Fish
• Turkey
• Shellfish
• Salmon
• Egg Whites
• Tuna
• Low Fat Cottage Cheese
• Lean Red Meat
• Whey Protein Powders

Fat

Fats that are solid at room temperature (saturated fats) such as butter and margarine should be kept to a minimum. Healthy fats (essential fatty acids) cannot be produced by the body therefore they must come through good nutrition. Essential fatty acids are necessary for hormone regulation and can help reduce cholesterol & triglyceride levels in the blood.

• Olive Oil
• Flaxseed Oil
• Rice bran Oil
• Coconut Oil
• Avocado Oil
• Cold water fish ie: tuna and salmon
• Raw nuts such as almonds, cashews, sunflower & pumpkin seeds

Water

Depending on your bodyweight, you should be drinking a minimum of 2 litres water per day (preferably distilled or purified). Water speeds recovery between workouts, assists the removal of lactic acid from muscles and aids the metabolic processes in the body.

Supplements

Supplements can help you achieve your goals faster when used appropriately and sensibly. Before adding supplements to your diet, address your existing eating plan, making sure you are eating balanced meals, consuming sufficient fruits and vegetables and drinking plenty of water on a daily basis.