Bodybuilding.com - Quick Guide To Nutrition: Protein, Carbs, Fats, & How Often.

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Did you know?
Whenever eating a carbohydrate, always eat a protein with it.

This is a brief guide to explain a little about the importance of protein, carbs, and fat. In addition to that we have included a calculator to find out what your calorie intakes should be. Read on.

Quick Guide To Nutrition: Protein, Carbs, Fats, & How Often.

By: Matt Weik

Macronutrients

Eat in moderation- every three to four hours (breakfast-snack-lunch-snack-dinner-snack)

Protein:

Protein is the key ingredient to dieting because it acts as a stabilizer for sugars. Protein slows down the process that glucose, sugar, travels into the bloodstream. It rebuilds muscle tissue, supports fat loss for energy, provides calcium, vitamin A, B2, B12, supports the immune system, appetite suppressant, and maintains growth of hair, nails, and skin. 35% of your calories should come from protein.

Recommended Sources:

Egg whites
White chicken meat
Turkey
Any fish
Low-fat or fat-free cheese
Low-fat or fat-free cottage cheese
Protein bars
Protein shakes

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Protein Is The Key Ingredient To Dieting.

As a guide for meats, use the palm of your hand or a deck of cards to determine the serving size. Whenever eating a carbohydrate, always eat a protein with it.

Carbohydrates:

Carbohydrates are sugars that provide energy, better concentration, and good source of fiber. 45% of your calories should come from carbohydrates. Fibrous Carbohydrates are fruits and vegetables which are a natural source that is full of nutritional value and should always be included in your daily diet.

Fruits & Vegetables:

Give Life To Your Vegetables! - By Shannon Clark
Effective Fat Loss: Eat Your Veggies! - By Aaron Whitten
Got Veggies? - By Matt Danielsson
Other Fruits & Vegetable Articles...

Fats:

Fats provide essential fatty acids, energy, appetite suppressant; good fats help our bodies release the bad fats. If your daily fat intake is cut back too much, your body will preserve fat for survival rather than release it for energy.

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Good And Bad Fats!
Body fat usually results from an inadequate diet and is comprised of carbohydrates and unhealthy fats. Get facts about the good and bad fats, their effects on the body, and tips to keep body fat in check.

Author:
David Robson

Calories

Protein: 1 gram = 4 calories
Carbohydrates: 1 gram = 4 calories
Fat: 1 gram = 9 calories
Ratio: 45-35-20%
3500 calories make up 1 pound of fat

If you cut out 500 calories from your diet, you could save/lose 1 pound a week. If you cut out 1000 calories from your diet, you could save/lose 2 pounds a week. It is not a good idea to be losing more than 2 pounds each week.

(If you have a fast metabolism add 500 calories/ slow metabolism deduct 500 calories)

Calorie Intake Formula:

CALORIE CALCULATOR

Effects Of Exercise

Remember, resistance training boosts your metabolism while cardiovascular training aids in fat loss. A combination of both of them will help you reach your goals more quickly.

Do not perform cardiovascular workouts prior to weight training (a 5-10 minute warm-up is plenty to elevate body temperature and to get the blood flowing). A full cardiovascular workout taps into the glycogen reserves, sugars stored in the muscles that our bodies need to preserve to lift weights. It would be best to perform cardiovascular activities after weight training.

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Post Workout Basics - Optimizing Glycogen!
When you workout, you deplete muscle glycogen. This primary fuel source needs to be increased after a workout to feed your muscles.

Author:
Christopher Mohr