4 months ago

Nutrition E-Book

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● ● ● ● ● ● ● Smaller or larger than average size, especially the amount of muscle mass Activity levels Climate Individual perspiration levels Medications Consumption of caffeine or alcohol Hormonal imbalances Another reasonable guideline is to use the color of urine to help regulate water intake. If properly hydrated, urine will be a very faint yellow, sort of like lemonade. Darker colors indicate the need for more water. What supplements are useful for improving performance/body composition? In my opinion, there are very few supplements that really have a robust body of a research behind them to support their efficacy for improving performance or altering body composition. I suggest consideration of the following: ● ● ● Protein supplements: although there is nothing inherently better about protein supplements compared to protein found in food, they do help reach necessary protein intakes for optimizing body composition. As a matter of convenience, protein supplements help quite a bit in this regard. Creatine: creatine is one of the only supplements that is truly effective for building muscle mass. Although there are non-responders to creatine, about 80% of users should see a significant effect if they follow the suggested dosage guidelines. Caffeine: although this is only valuable in improving short term performance, repeated increases in performance during a workout could manifest themselves as long term gains. The recommended intake to see performance improvements during a workout are fairly high, between 3-6mg of caffeine per kilogram of Property of Perform for Life 7

odyweight. For a 150lb person, this equates to 2-4 cups of coffee. Individuals tolerance can alter this suggested intake range further. These are the most tried and true supplements with a solid body of research to support their efficacy. This is not to suggest no other supplements have value in achieving your fitness goals. However, I am hesitant to make recommendations to use anything except the most consistently proven supplements out there. What should I eat before and/or after working out? There have been a lot of changing recommendations for peri-workout nutrition over the last decade or so. Nutrient timing is far less important than was once thought. Ideally a workout simply falls within the 4-5 hour between meal window I described earlier. So, if you haven’t eaten recently, eating immediately after a workout is recommended. If food was consumed within the last hour or two before a workout, it is perfectly acceptable to wait an hour or two afterward. As far as the composition of the meal is concerned, protein is the most important nutrient to consume, especially if the workout was resistance training focused. 20-40g of protein is sufficient to maximize protein synthesis (production of new proteins). If the workout is particularly long, lasting over 2 hours, then consuming carbohydrate at some point during the workout is recommended. The post workout meal doesn’t necessarily need to contain carbohydrate. However, it is recommended that you consume carbohydrate at some point before your next workout so that you can replenish muscle glycogen (stored carbohydrate in muscle). Is _______ diet good or bad for me? Property of Perform for Life 8

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