  25
Golden Rules of Nutrition
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With
correct nutrition accounting for as much as 80% of the 'Six Pack' equation, we
outline 25 key components.
1)
Stay Anabolic
Keep your nutrient level at enough of a surplus to take
your body above its muscle-maintenance
margin. Your body needs a constant steady stream of nutrients to recover from
workouts and build new protein structures otherwise, if you go too long
between meals, you can drop into a nutrient deficit and thus drive yourself into a catabolic state,
at which point you'll shrink rather than grow.
So try to consume as much as you can high quality
calories from carbohydrates, protein and fats to support muscular hypertrophy. But please don’t
overdo it as you going to gain a lot of fat. Just try
to eat at least 500 calories above your maintenance
level, that’s all.
2)
Think Balanced Nutrition
Meals should include not only protein, carbohydrates
and fats, but also essential vitamins and
minerals. This balance can best be ensured by
selecting, over the course of the day, from the following
food groups: dark green or orange vegetables; citrus
fruits, berries, tomatoes, raw cabbage, salad greens; meat, poultry, fish, eggs, legumes; bread, cereals; and
potatoes, other vegetables and fruits.
3)
Choose Food First
Do not substitute a supplement for a meal. Instead add
a supplement at some point during the day if
you feel you have not received your nutritional
requirements from meals. As a members of Sixpacknow.com we will design a
complete Personalized
Nutritional Plan for
you.
4)
Choose Supplements Second
Supplements do exactly what they are intended to:
supplement nutritional intake, not replace it.
Supplements can be of great value if you're too busy to
eat enough to maintain anabolism.
Select your supplements for any number of purposes-from
supplying a broad range of nutrients to fulfilling specific protein, carb or calorie needs.
5)
Prioritise Protein
Nothing is more important in a diet than proteins,
which are broken down into the body's building
blocks, called amino acids. Unfortunately, the body has
limited ability to store proteins, so they must
be ingested consistently throughout the day.
6)
Emphasize Protein Sources of High Biological Value
A ''complete'' protein, or one that contains all of the
essential amino acids is high in biological
value. Although only eight amino acids are considered ''essential'' (the body can get them only from
the foods we eat) as building blocks, the 15 or so
others that are ''nonessential'' (which the body
manufactures from the essential aminos) also play
important roles in numerous biological processes
in the body. The best sources of protein are.....
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