Overall Nutrition, Diet, Meal Plan from Power Elevation | Northern Virginia Personal Training Kansas City Missouri Personal Training/Trainer, Sports Performance, Health, Fitness, Virtual Personal Training, On-line Personal Training, In Home Personal Training, Nutrition, Glycemic Index, Supplements, Vitamins, Nutrition, Cardio, Muscle Mass, Bodybuilding

Overall Nutrition Plan

There are some main points of interest that will stay consistent no matter what your nutritional goals are:

1. Meal size/meals per day- Eat breakfast like a king, lunch like a prince and dinner like a pauper. I know it is tough to make breakfast the biggest meal of the day but do your best to follow this guideline. Eating breakfast gets your metabolism going immediately to start your day because your body is automatically put to work to start digesting your food. And making breakfast your biggest meal also works well because you have the rest of the day to burn those calories off. If you have an early morning workout and don't like to eat a lot immediately before then that is understandable, but try to get a light snack (never go into a workout on an empty stomach), and then eat a big breakfast after your morning workout. You also want to break your meals up into anywhere from 5-8 meals/day. If you eat 2 big meals a day (which is very common in the United States), you can boost your metabolism by simply taking that same amount of food from your 2 meals/day and breaking that food up into 6 meals/day. Actually, eating only 2 times/day is a strategy followed by sumo wrestlers to add body fat. Every time you eat your metabolism increases because your body is working to digest the food. When you eat too much at once, your body takes in more calories than what your metabolism can keep up with and eating less often throughout the day also decreases your metabolism due to the lack of work your body is performing in digestion. If you eat smaller and more often, your metabolism can keep up with the amount of calories being taken in and you also keep your metabolism high throughout the day because your body is consistently working to digest food. This eating strategy should be followed whether one is trying to lose or gain weight simply because it is beneficial either way to prevent the excess storage of calories converting to body fat.

2. Glycemic Index- Always try to stay as low as possible on the glycemic index. To put it simply, the lower food is on the glycemic index the less likely it is to store as fat. Along with that, many of the foods at the bottom of the glycemic index are the most powerful foods for our body to take in. For instance, take a look at blueberries, strawberries, and raspberries as these foods are very low on the glycemic index yet they are also some of the most powerful anti-oxidants the body can get consistently being linked to lower rates of disease and cancer in people who eat them consistently.

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