| 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 insulin levels steady. When there are long periods
of time between feedings, your insulin levels begin to fall
which impairs your body's ability to replenish its glycogen
stores.
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. Your muscles are composed of 70% water, 22%
protein and 8%fat. 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,
especially if you are involved in endurance exercises. All fat
is not bad. You just need to eat the right fats. First,
eliminate saturated fats from your diet and instead ingest the
two essential fatty acids that your body cannot produce. The
first one is Linoleic acid and can be found in olive oil, fish
oils and high fat cold water fish. The second essential fat is
Linolenic acid and two oils that have high concentrations of
this fatty acid are flaxseed oil and primrose oil. Overall, you
should try to keep your total fat intake below 15% of your
daily caloric intake.
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.
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 insulin levels steady. When there are long periods
of time between feedings, your insulin levels begin to fall
which impairs your body's ability to replenish its glycogen
stores.
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. Your muscles are composed of 70% water, 22%
protein and 8%fat. 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,
especially if you are involved in endurance exercises. All fat
is not bad. You just need to eat the right fats. First,
eliminate saturated fats from your diet and instead ingest the
two essential fatty acids that your body cannot produce. The
first one is Linoleic acid and can be found in olive oil, fish
oils and high fat cold water fish. The second essential fat is
Linolenic acid and two oils that have high concentrations of
this fatty acid are flaxseed oil and primrose oil. Overall, you
should try to keep your total fat intake below 15% of your
daily caloric intake.
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)-238-0249 |