Here is some basic nutrition advice to help you get you started. If you consume more calories than you use each individual day it will be stored as extra weight which will eventually lead to weight gain, size increase etc. Some foods are good for our diet and some fats are bad so it is always good to have a basic knowledge of foods, what nutritional value they have etc here is a small breakdown of some important nutritional facts
Carbohydrates
Carbohydrates provide energy thus is extremely important to our diet. We need carbs to fuel our bodies for the demands that we impose on ourselves both in the gym and out with our busy lifestyles. A good rule for dieting is to eat small but regular meals (every 2 and half hours??) For example a good source of slow release carbs is porridge, this works like having a drip slowing releasing energy throughout the day, so for breakfast when awake have a small bowl to boost our metabolism (which slows down while we sleep). Carbohydrates have got a bad reputation to helping weight gain, this is untrue as weight gain is caused by an increase in calories accompanied by a decrease in physical activity, carbs are more calories compared to protein but not much and is a necessity as an energy source.
Protein
Protein is another important nutrient for an athlete as protein is required for muscle repair and muscle growth. Following a workout, expect tiny muscle tears, which give you the feeling a dull ache. Protein works to restore muscles and aid in new muscle growth and development. Failure to eat sufficient protein will cause increased muscle soreness which leads to decreased performance. Good sources of protein include tuna, chicken, and egg whites (3 egg whites to 1 yoke as it is the most fattest part of the egg). Another good way to meet your protein requirements is through protein shake supplement, a Protein shakes provide a quick, tastier, convenient way to restore the body with 20-30 grams of protein an also a safer option than eating 8 raw eggs like rocky which could lead to feeling ill and uncomfortable!!
Fats
Finally, let’s talk about fats. We often shy away from the word fat as it is considered to be poison to our diets. While we must limit our fat intake, there are still some essential fats which are required for certain reactions to take place within the body. It is important to remember that there are different kinds of fat, some good and some bad. Fatty acids such as Omega-3 and Omega-6 are good fats.. Omega-3 fatty acids are considered the best and are found primarily in seafood. Good sources include mackerel, tuna, and salmon. Fish provides not only great protein but essential fats as well.
The fats that you should avoid are those that are saturated. Stay away from fried foods as it causes lots of damage and be careful to read the labels on all foods. Remember to get most of your calories from carbohydrates and protein. Eat fish a few times, per week 3 is ideal for a healthy lifestyle, this will provide you with enough essential fats for a healthy diet.
If you’d like a way to supplement the essential fatty acids without the fish, try taking the supplement Flaxseed Oil. It is available at any nutritional store or pharmacy and provides you with your essential fatty acids, I recommend a daily supplement of Flaxseed Oil or also a C.L.A. which is another good fat which improves weight loss, improves metabolic rate etc.
