| Crossbridge Strength & Conditioning |
The majority of foods we eat are composed of three macro nutrients:
Carbohydrates, Proteins and Fats. These macro nutrients are the building
blocks for creating and maintaining a healthy body. It is important to eat well
from all of the food groups. However, an optimal balance should be achieved
that is specific to your lifestyle, body type, carbohydrate tolerance and training
activities.
Carbohydrates: Ingested carbohydrates are converted to glycogen, which is
then stored in the liver and skeletal muscles. It is muscle glycogen that provides
the energy needed for working muscles and once it is depleted, performance
can decrease rapidly. As a general rule of thumb, you should mostly ingest low
glycemic carbohydrates such as whole wheat bread, fruits and vegetables. You
should also try to eat small meals spaced throughout the day to keep your blood
sugar levels steady if your goal is body weight or body fat loss.
Protein: For a successful fitness program, it is essential that your protein
requirements match your training regimen. If your goal is to increase muscle
mass, then you need to eat an adequate amount of protein in order to achieve
muscle growth. During strenuous training, you are constantly breaking down
muscle proteins that need to be rebuilt. The only way to rebuild muscle, is to
ingest foods that are high in protein. Like carbohydrates, protein should also be
eaten in small meals throughout the day.
Dietary Fat: Fat is a extremely important element in the nutrition equation when
it comes to athletic performance, all fat is not bad. You just need to eat the right
types of fats. First, eliminate trans fats from your diet and instead ingest
omega-3 fatty acids that are composed of EPA and DHA. Remember that your
fat intake should match your goals and eliminating fats all together is not a wise
approach.
Water Intake: It is very easy for the body to become dehydrated during any
physical activity. Increased activity causes the human body to increase heat
production which leads to water loss. You need to balance your water intake with
your water loss. It is essential that you drink adequate amounts of water. You
should always try to drink more water than what you think you need. As little as
2% body dehydration can negatively affect your performance. Your sense of
thirst is a delayed indicator that the body needs water. You can be already be
1-2% dehydrated before your thirst signal activates.
Carbohydrates, Proteins and Fats. These macro nutrients are the building
blocks for creating and maintaining a healthy body. It is important to eat well
from all of the food groups. However, an optimal balance should be achieved
that is specific to your lifestyle, body type, carbohydrate tolerance and training
activities.
Carbohydrates: Ingested carbohydrates are converted to glycogen, which is
then stored in the liver and skeletal muscles. It is muscle glycogen that provides
the energy needed for working muscles and once it is depleted, performance
can decrease rapidly. As a general rule of thumb, you should mostly ingest low
glycemic carbohydrates such as whole wheat bread, fruits and vegetables. You
should also try to eat small meals spaced throughout the day to keep your blood
sugar levels steady if your goal is body weight or body fat loss.
Protein: For a successful fitness program, it is essential that your protein
requirements match your training regimen. If your goal is to increase muscle
mass, then you need to eat an adequate amount of protein in order to achieve
muscle growth. During strenuous training, you are constantly breaking down
muscle proteins that need to be rebuilt. The only way to rebuild muscle, is to
ingest foods that are high in protein. Like carbohydrates, protein should also be
eaten in small meals throughout the day.
Dietary Fat: Fat is a extremely important element in the nutrition equation when
it comes to athletic performance, all fat is not bad. You just need to eat the right
types of fats. First, eliminate trans fats from your diet and instead ingest
omega-3 fatty acids that are composed of EPA and DHA. Remember that your
fat intake should match your goals and eliminating fats all together is not a wise
approach.
Water Intake: It is very easy for the body to become dehydrated during any
physical activity. Increased activity causes the human body to increase heat
production which leads to water loss. You need to balance your water intake with
your water loss. It is essential that you drink adequate amounts of water. You
should always try to drink more water than what you think you need. As little as
2% body dehydration can negatively affect your performance. Your sense of
thirst is a delayed indicator that the body needs water. You can be already be
1-2% dehydrated before your thirst signal activates.
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| Info@crossbridgesc.com - 845 W. Fulton Market St. Chicago IL 60607 - (312)-243-4552 |