1) Include a full serving of protein with every meal
Protein is crucial to muscle development, maintenance and repair Inadequate amounts of protein leaves us feeling sore and tired, as the body breaks down existing muscle to supply essential amino acids. For every pound of muscle lost, the metabolic rate will fall by about 5%.

2) Eat small meals frequently throughout the day
For the best results, eat five to six small meals and snacks throughout the day. When you make your body wait between meals, the metabolism slows, you burn less fat and increase the chances of overeating when you have your meals. If it is convenience you need, use fruit, nuts and engineered protein bars and drinks. Make sure you have at lest 20 grams of high quality protein with a lower amount of moderate to low glycemic carbs mixed in.

3) Have some fat with every meal
Fats help with the feeling of fullness and help stabilize blood sugars. The best sources of fat are from plant sources nuts, seeds, olive oil and avocados. Avoid polyunsaturated vegetable oils and hydrogenated oils and cook with cold-pressed extra virgin olive oil.

4) Stay well hydrated
Active people need to drink a minimum of 3 liters of water or water-based sports drinks everyday. Well hydrated individuals will be more comfortable, because of increased oxygen exchange in the lungs, proper elimination of toxins and wastes and a decrease of water retention and bloating. As an extra bonus, clear and radiant skin and increased energy will be yours, as well as enhanced stamina and clear mental focus during exercise sessions.

5) Replace high-glycemic-load carbohydrates with fresh food
Substituting high glycemic foods such as rice, corn, potatoes and bread with fruits, leafy vegetables, yams, sweet potatoes and root vegetables will give the body more time to utilize the molecules for fuel instead of storing them as fat.

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information resources: IDEA Health & Fitness Association and American Council on Exercise



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