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Fitness Nutrition Basics

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Spartan Health
and Fitness Program

Fitness nutrition made simple.

Proper nutrition is vital to achieving our goals, yet not many people understand it. As with working out, thereís no one single diet program thatís suitable for everyone. What you should be eating depends on your goals, activity level, genetics, and more. For example, an athlete that trains at a high level, and multiple times per day will need more carbohydrates in their diet than a person that sits at a desk for 8 hours a day. So when I say donít eat excessive carbs, I mean excessive for you, and not just a general number.

With that said, there are general guidelines that no matter who you are, or what goals you wish to achieve, you will benefit from following them.

1. Breakfast should consist of carbohydrates, protein, and fat.
2. Lunch should consist mainly of vegetables, lean protein and fruit.
3. Dinner should consist of protein, vegetables, and fat.
4. Post workout shake/meal should consist of carbohydrates and protein.
5. Food does not need to be banished at night time, but carbohydrates (fruits, anything containing sugar) should.
6. Drink water and lots of it. Unsweetened tea is good too. Skip drinks with sugar, and diet drinks.
7. If youíre hungry between meals, EAT! But make wise choices. Fruits and nuts mixed in plain yogurt work.

Macronutrients

Carbohydrates: Think of carbs as fuel. Base the amount of carbs you eat on your activity level. Best sources: Fruits (berries, apples, oranges, bananas) & vegetables (sweet potatoes, broccoli, cabbage), Oats (anything but 1-minute), buckwheat, quinoa, & legumes. Organic fresh or frozen produce is best, skip canned fruit, but canned beans are okay.

Protein: Protein is what your body needs to repair muscles after working out. Best sources: Fresh wild caught fish, lean turkey and chicken, eggs (go for omega-3 and free range), and grass fed beef.. Natural whey protein or hemp protein are good if you donít have time for a meal.

Fat: First things first, fat does not make you fat, excess calories, trans fats, & carbohydrates do. Healthy fats actually assist with weight loss and play a key role in hormone production. Best sources: Raw nuts (walnuts, almonds, pecans), raw seeds (pumpkin, & sunflower) cold pressed olive oil for cooking and salad dressings, and avocados.

Sticking with the 7 guidelines and suggested food sources should be enough to provide you with what you need in order to get the results you want, whether its getting leaner or gaining muscle.

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This publication is presented for information purposes, to increase the public knowledge of health and fitness.

The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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