A. PROTEIN: Builds Muscle Mass and Aids to Increase
Strength
-Meat:
Turkey, Chicken, Fish, Beef and Beans. Not easily absorbable, takes time to
digest
-Amino
Acids: Smallest form of protein.
They form bonds together to create all protein. Found in specific daily “high potency”
vitamin/mineral combination. Increases
muscle mass.
-Protein
Drinks: Numerous flavored juice
drinks that add specific additional amino acids that are easily absorbable and
add an incredible number of amino acids directly into the bloodstream. To be used after workouts, practice, and
games.
B. CARBOHYDRATES: Creates Energy (Fuel) for the body
-Simple
Carbs: Short term quick and easy to
digest Refined Sugars – white/brown sugar and fruit juices.
-Complex
Carbs: Long term longer to digest
sustainable energy. Cold and hot
cereals (averages about 27 grams), French Toast, Pancakes, Rice, Pasta,
Noodles, Potatoes and Breads.
-Carbohydrate
Drinks: Numerous flavored juice
drinks that add a combination of both simple and complex carbs that is easily
absorbable. To be used prior to
at full strength and during workouts and games.
·
The Key is a balanced portion of both simple and
complex carbs to protein ratio.
·
Monday through Thursday-Carb UP! 70% Carbs 30% Protein.
o
Breakfast - 2 cups of cold cereal yields 80
grams of both simple and complex Carbs.
o
Lunch - Chicken, turkey or any meat sandwiches,
pasta, rice, or baked potatoes.
o
Dinner - Carb and Protein up. Chicken, turkey, beef, or fish with
rice. Potatoes or pasta.
·
Friday-Protein UP! 70% Protein 30% Carbs.
o
Breakfast - Egg white omelet with sliced meat or
bacon and toast.
o
Lunch - Turkey or chicken sandwiches, mashed
potatoes, rice, potatoes or pasta and vegetables.
o
Dinner - Chicken, turkey, beef, or fish with
rice. Potatoes or pasta.
o
You can add Carb and or Protein drinks for
additional nutritional support.
C. HIGH PERFORMANCE DAILY MULTIPLE
VITAMIN/MINERAL “AMINO ACIDS” SUPPLEMENTATION
A combination of
Multi-Vitamin, Multi-Mineral, Vitamin C and Bioflavonoids, Vitamin E. The Vitamins C and B provide a gradual
release over a prolonged period.
D. WATER
Hydrates the
body. All bodily functions depend on
water for survival. Especially in muscles. You must drink a minimum of 64 oz. of water
a day and or drink to pee clear. Muscle
cramps are due to a lack of water and sodium.
You must hydrate yourself all week. Include sports drinks (ex. Gatorade)
with your water to add essential electrolytes to your body. Eating bananas and tomatoes will hell to
increase your bodies electrolytes.
For many years,
physicians have attributed cramping to the depletion of potassium or other
minerals like calcium and magnesium from the body. However, research indicates that these
minerals are less likely to cause cramping.
The amounts of potassium, calcium and magnesium in sweat are low
compared to those of Sodium and Chloride.
The other minerals are easily replaced by diet.
Taking Potassium
tables for muscle cramps is extremely dangerous, as potassium can stop your
heart!
Water Consumption:
1.
Before Exercise:
To ensure you begin in a well hydrated state. Recommended 16 to 20 oz about 2 hours before
activity.
2.
During Exercise:
11 oz every 15 min after starting activity to replace your projected
fluid loss.
3.
After Exercise:
You should weight the same after activity as you did before activity –
maintain proper hydration.
ATHELETS SHOULD KNOW THEIR SWEAT RATES!
When you sweat, you lose valuable
electrolytes, which can cause muscle cramps.
Since seat rates can vary based on the individual, weather and intensity
of exercise, athletes should measure:
How much weight
you lose during exercise (in ounces)
+
How much fluid you
consume during activity (in fluid ounces)
=
The amount you
SHOULD drink to replace sweat loss.
E. BODY FAR PERCENTAGES
Ideal percentage
of total body fat to total body weight for optimum performance, is a maximum of
15 to 25% Total Body Fat depending on your specific position and or
situation. You should have your body fat
% to total body weight tested.
F. STRETCHING
Minimize muscle
injuries – Daily flexibility stretching is essential for proper muscular
development and to minimize muscular strain or tear. Stretching should be performed before and
after each training or exercise.
G. REST
It is extremely
important for appropriate muscular regeneration and optimum body
performance. Your body requires a
minimum of 8 hrs. of sleep at night.
I hope you have found this information useful and will
implement some of these recommendations in your everyday life. Let’s just say, this is not anything new, but
we need a reminder every now and then to get us back in track. Whatever the case may be for you, if you
have found this information useful, please let me know in the comments. For
other articles and reviews please visit my blog.
blog.passiveonlinemarketing.org
www.passiveonlinemarketing.org
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