Scientific research has shown that eating 6 small meals a day instead of the standard "3-squares" will support a faster more efficient metabolism. Eating 6 small meals daily at two to three hour intervals is like feeding dry kindling to the furnace, the fire grows hotter and the furnace burns it all up. On the other hand eating 3-squares is like adding logs to your furnace, it will still burn part of the logs, but some of the potential energy will be stored as FAT. Dreadfully there are people that starve themselves most of the day and have one big meal, this is like throwing one big wet log on the fire, which is neither effective nor efficient, your body will burn what it needs and store the rest as FAT. Keep your metabolism burning hot, use the 6 small meals approach.
Once a week, it's a good idea to have a "Reward Meal." By eating one higher calorie meal per week, you will be keeping your metabolism off balance, by surprising it with a big meal that it must digest, It's also a great reward to end a great week of training and nutrition. Also this works in your favor because it will serve to replenish the glycogen stores in your muscles and prime you for another week of intense and focused training. Other so-called "fitness gurus" advocate using an entire "cheat day." An entire day of cheating has the potential to wipe out all the gains you made for the week, bad idea. Also having a single cheat meal to look forward to, makes the meal more important and enjoyable.
The two most important meals of the day are breakfast and the "bedtime snack" these meals should be very consistent. Every morning you should have breakfast right when you wake up or immediately following your morning workout. I like having a half cup of oatmeal mixed with two tablespoons of peanut butter. It's about 300 calories and totally delicious, it will fuel the first three hours of your morning and give you plenty of energy to face the day. For a bedtime snack I enjoy a fat-free berry yogurt swirled with a half cup of cottage cheese, this 200 calorie bed time snack is rich in protein and amino acids both of which are very important for a body in training. Great tip: put your cottage cheese and yogurt mixture in the freezer for a half hour, it's almost like fro-yo!
There's plenty more nutrition to talk about, we'll be getting to all of it in the upcoming weeks and months.
Get The TSC HEART OF A CHAMPION Training & Nutrition Program and Make it Happen!
TSCers are focused and intense, now..... TRANSFORM!
Transform your body now and change your life forever. Get the TSC Heart of a Champion Program and Make it Happen! http://www.