Long Time!

So sorry it has been such a long time between posts...things have been busy here at PTS to say the least!

I thought I would write a quick post about nutrition today, since that seems to be the missing link in many training programs.

To steal an idea from John Berardi, the premier sports nutrition guru out there (www.johnberardi.com), protein should be the base of every meal you eat, and each meal should contain EITHER good fats from olive oil, natural peanut butter, eggs, etc.. OR low glycemic index carbs from sweet potatoes, brown rice, whole grain bread, etc.

The ONLY exception to this is the window right before, during, and after a workout, when high glycemic index carbs may be included with protein (i.e. a sports drink with whey protein).

He also suggests that to keep insulin levels in check you should NEVER consume a high carb and high fat meal (i.e. pizza, donuts, Big Macs), or if you do so, include it as one of your 5 weekly "cheat" meals.

In addition, P+C meals should be based around physical activity. P+F meals should be based around inactivity. Here is a sample meal plan for someone who is training in the afternoon or evening:

Breakfast (P+F):

Omelet with 2 Whole Eggs, Egg Whites, Diced Veggies, 1 Slice American Cheese

AM Snack: (P+F)

Handful of Nuts

Lunch : (P+C)

Turkey Sandwich on Whole Grain Bread with Honey Mustard, Fruit, Cucumber Slices

PM Snack (1/3 Before, 1/3 During, 1/3 After Training)

Large Sports Drink With 1 Scoop Whey Protein

Dinner (P+C):

Sweet Potatoes, Grilled Round Eye Steak, Stir Fried Mixed Veggies

You have to EARN your carbs...on non training days, simply have a P+C meal for breakfast, and have P+F meals for the rest of the day.

Everyone is different, and not everyone has the same degree of insulin sensitivity. For those trying to gain weight with a very fast metabolism and can tolerate carbs very well, some meals will HAVE to be high in both carbs and fat (pizza is a good selection here, along with peanut butter and banana sandwiches) in order to intake enough calories.

If you are looking to get leaner, give this plan a try, and remember, a lean protein with every meal, and EITHER low GI carbs OR healthy fats with every meal!