Carbohydrates are the body's primary source of energy
Should make up 60% of your daily intake
The majority of Carb intake should be Complex (grains) not Simple (sugars)
If carbs are available from your diet, the body will use protetin ingested
toward recovery, repair, and rebuilding of muscle fibers.
Carbs not used as fuel wil be stored as extra calories ... FAT
The body can only assimilate 30 - 50 grams every 2 to 3 hours
If carbs requirement is met, protein will be synthesized and used to repair and rebuild muscle fibers bigger and stronger then before
Best Taken:
* Pre workout- small amount (about 6 grams), 1 hours before
*Post workout- large amount (double your norm), 1 hour following workout called "the window of opportunity"
Proteins not used will be stored as extra calories ... FAT An athlete needs 1.0 - 1.5 grams of protein per kg of bodyweight daily.
Fat should make up no more than 20% of your total caloric intake. It is important not to completely cut fat from your diet to insure vitamin A,D,E & K.
Supplements do exactly what the name says…SUPPLEMENT a balanced diet
If it sounds to good to be true…it probably is
Good choices:
*Protein supplements such as powder, bars, etc.
*Creatine supplements such as monohydrate, etc.
*Glucosamine to repair the body's connective tissue.
*A generic Multi-vitamin to insure RDA's are met