SIX NUTRITION RULES FOR EVERYONE WHO
Always eat at least 5 meals a day. Two or three meals simply isn’t often enough. Your blood sugar levels will be controlled, you’ll get protein in small amounts throughout the day to support growth and recovery, and (most important) the enzymes that store fat will no longer be produced, making you biochemically incapable of storing fat!
Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein, and 3 parts from carbohydrates. You must have enough energy to make the turn!
When you sit down to eat, ask yourself, "What am I going to be doing for the next three hours of my life?" Then, if you’re taking a nap, eat less carbohydrate foods; if you’r planning on a training session, eat more carbohydrates.
Another thing to remember whether you’re trying to lose fat or adding lean muscle is to "zigzag" your caloric intake. For example, if you want to lose fat, reduce your calories during the week, but "pig out" on Friday night and Saturday. This will readjust your BMR upwards, support lean tissue building, and give you a psychological lift. Yes, you CAN do this once in a while!
Drink eight to ten glasses of water each day. This will ensure you’re replacing fluids lost during exercise. You need not wait until you are thirsty. By then, you are in a depleted state. Drink these glasses of water throughout a day’s time, not at once.
Remember, no matter how hard you try, or how good a cook you are, or where you buy your food: