Page 32 - VAFM Section 1

Nutrition Information

In order to successfully achieve goal of attaining overall functional strength, add lean mass
and loss of adipose (fat) tissue a trainee should devote a minimum of 3-5 hours a week to
exercising. There are 168 hours in a week thus making the other 163-165 hours an important
component of your success. This is where sound nutritional choices become key

General Nutritional Tips:

1. Avoid skipping meals:
It will slow down your metabolism and break down valuable muscle. Eat 4-6 meals per day
consisting of protein, vegetables and starches. Reduce or avoid high sugar processed foods
such as cakes, cookies and candies. Eat ripe fruits as a snack early in the day and/or when
you need extra energy.

2. Drink plenty of natural water:
Sport drinks with sugar (Gatorade) cannot be placed for water.
Drink 8-10 glasses of water during the day, if you are exercising that day. You may have to
drink more. Muscle is almost 70-80% water; it needs water for nutrient benefit.

3. Avoid fried and buttered foods:
Use no cholesterol oils (olive oils) to sauté your foods. Use butter sparingly. Go light on
high fat salad dressings-avoid drowning your food.

4. Prepare meals ahead of time:
Choose 2 days out of the week that you will dedicate yourself to prepare healthy foods.

Example: grill ½ dozen chicken breasts, microwave some instant brown rice, and steam
some frozen vegetables.
Place food in Tupperware containers and take them to work.
Protein shakes and meal replacements are OK as long as you do not rely on them.
Remember they are supplements not natural replacements.
Eat in moderation when dining out; avoid eating large portions at one sitting.

5. Reduce carbohydrate intake as the day progresses. Extra carbohydrates in the evening
before bedtime run the risk of being stored as fat since the body will soon be in slumber and
in need of minimal carbohydrates.

6. Include green leafy salads and/or veggies in your meals when possible. They are nutrient
dense, rich in fiber and promote satiety (fullness/satisfaction)