"Better keep yourself clean and bright; you are the
window through which you must see the world."
- George Bernard Shaw
Nutrition 101
We all as humans require the basic foundation of nutrition consisting of Macronutrients (carbs,proteins,lipids)  Micronutrients (Vitamins, Minerals) and water. The need for a
foundation within our nutritional programing is fundamental and must not be neglected or omitted. When it comes to weight loss(losing FAT specifically)this is even more the case
and there really is NO 'special diet' for a person to succeed in shedding unwanted flab. This is why EVERYONE you know that has attempted some trendy new diet has experienced
FAILURE! Only experiencing the notorious rebound effect of muscle loss mostly, with trivial amounts of fat loss, only to REGAIN the fat back along with a little more than when they
started, as well as losing some hard earned, healthy and very important muscle. For without muscle, theres all sorts of health problems that will arise, not to mention cosmetically;
a lack of muscle tone, leading to extra flabby fatty tissue.

As for the specific amounts of each category listed above in detail, this will vary and often times fluctuate, depending on a host of factors, such as changes in daily activities, the
aging process and any health concerns, energy expenditure as well as fitness & athletic goals, sexual orientation. However, the fact of the matter is, we all require "carbs", we all
require vitamins and minerals and H2O. Period! Simple as that. This is not rocket science, however, it is science.

Below you will discover the foundation in which we all require for nutrition, whether you have earned the champion "couch potato" title with a non-active sedentary lifestyle or
perhaps an avid and robust athlete, or just simply falling somewhere inbetween. So before you concern yourself with which supplements to take, what type of multi-vitamin you
should get, or what type of "sports drink" is best, first and foremost you should ensure you understand and have these "foundation" elements in check. Without these, you can not
achieve the fitness status you are looking for until first, you lay the "
foundation" of your "house".

Nutrition and a Few Basic Guidelines

  • Eating smaller but well proportioned and balanced meals.
  • Planning your meals using the 1,2,3 Rule
  • Water intake is CRUCIAL!

Nutrition is one of the four pillars of an effective fitness program; the others are exercise, recovery, and consistency(see Fitness 101 -The Four Pillars of Fitness: N.E.R.C.).
While a lack in any one of these areas can literally make or break your efforts, many SEALs and other competitive athletes say that their diets contribute at least 50% to their
success.  What, how much, and when to eat can be very confusing, due in some part to the fact that everyone’s body responds differently to training, diet, and supplements.  

Here are just some general rules to go by:

Eat smaller meals throughout the day.  SEALs and competitive athletes alike need to provide their bodies with enough fuel to train and perform at top levels.  With the exception of
missions, SEALs usually plan to eat 4 to 5 meals a day.  This practice optimizes effort by maintaining a constant blood sugar level, avoiding the energy roller coaster.

Plan your meals and mealtimes using the 1, 2, 3 rule.  The 1, 2, 3 rule refers to the ratios between fat, protein, and carbohydrates.  This helps you determine “what” you eat.  “When”
you eat is another important factor.  Protein right after Physical Training (PT), for example, optimizes the effectiveness of the training because it is the building material for hungry
muscles. ...

Eating a large amount of carbohydrates right before bed, on the other hand, is counterproductive and can result in unwanted fat.  Carbohydrates are the preferred energy source.  
The majority of them should come from foods that contain complex carbohydrates; e.g., bread, crackers, cereal, beans, peas, starchy vegetables, and other whole grain or enriched
grain products. Fruits are also loaded with carbohydrates. During training, consume more than four servings of these food groups daily.

Water intake is vital. STAY HYDRATED! You should consume up to four quarts of water daily. Drink water BEFORE you feel thirsty. Substances such as alcohol and caffeine
increase your body's need for water. Consumed in excess, these substances will harm your body and hinder your performance.

Because every individual has unique needs based on genetics, lifestyle, activity level, goals, etc., proper nutrition is a long-term project and lifestyle change.   Some things that you
try will work and others will not.  There aren’t any of the quick-fix solutions that much of the current fitness industry thrives on, but if you combine a sensible nutrition plan with regular
exercise you will see positive results from your training.
"Let thy food be thy medicine"

- Hippocrates 460-377 BC

  1. Protein- builds and repairs body tissues, major component of enzymes, hormones, and antibodies
  2. Carbohydrate- provides a Major source of fuel to the body, provides dietary fibers.
  3. Lipids- Chief storage form of energy in the body, Insulates and protects vital organs, provides fat-soluable vitamins
  4. Vitamins- Helps promote and regulate various chemical reactions and bodily processes, DOES NOT yield energy themselves, HOWEVER, works to
    release energies from foods.
  5. Minerals- A component of hormones, a part of bone and nerve impulses, enables enzymes to function
  6. Water-  is ESSENTIAL for life as we can not store it, nor conserve it, Enables chemical reactions to occur, is the ONLY transportation "vehicle" for
    nutrients to travel by to go throughout our bodies and into individual cells,about 60% of the body is composed of water

Guidelines for the general public:

  • Daily water consumption should be in the amount of 2-3 quarts per day
  • Concentrate on making every attempt to drink eight(8) ounces  of water with your meals.
  • Consume 8-12 ounce glass of water between each meal. This will account for over half your water intake alone. Instead of sipping on unhealthy
    and nutrient deficiant colas while at your desk, have a good bottle of spring water at your side at all times.

Guidelines for active exercisers:

  • Consume one to two cups(8 to 16 ounces) of fluid at least one hour before the start of exercise. If possible, consume 8 ounces of fluid 15 to 30
    minutes before the start of exercise.
  • Consume 4 to 8 ounces of fluid every 10 to 15 minutes during the workout.
  • Consume 16 to 24 ounces during the 30 minutes after exercise, whether thirsty or not!
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