Macronutrients

• Carbohydrates – Simple and Complex• Protein• Fats/Lipids

• Vitamins• Minerals

Micronutrients

Paleo DietEnergy is derived primarily from protein and fat. The theory is that our bodies are suited to the diet our ancestors had pre-farming. No grains, no dairy. If you can pick it off a tree or throw a spear at it, then it’s ok to eat:

A classic paleo meal is:•chicken (protein)•avocado (fat)•green, leafy vegetables (carbohydrate, vitamins and minerals).

My experience:•Good for weight loss•Good for lean muscle development•Bad for stamina (endurance)

Zone DietBased on a set ratio of macronutrients for every meal. The theory is that an athlete will perform best when the ratio between them is always:

1 unit = 9g carb. / 7g protein / 3g fat

•Good for balancing macronutrient intake.•Good for learning to read nutrition labels.•Inappropriate for a cyclist. Too much protein during a ride.•Also, every body is different.

Cycling NutritionUnderstanding when to eat different foods, and the importance of hydration.

Before riding (preparation and fuel):•Carbohydrates•Some protein and fatDuring riding (fuel):•Simple carbohydrates (sugars) for immediate energy•lots of water to stay hydrated•Minimal protein and fatAfter riding (recovery):•Carbohydrates to replace energy•Protein for muscle repair•Replace healthy nutrients within 30 minutes of stopping exercise

How Does it Feel?

There is no right or wrong answer, the point of this exercise is to imagine how these foods would make your body feel:•Right now•In 5 minutes•In 2 hours, or tomorrow

Roger Federer• Pre-game nourishment is all about high-carb,

low-fat, low-fibre meals like cereal and low-fat milk or pancakes with syrup.

• Post-match recovery hinges on carb-laden foods with lean proteins to heal weary muscles.

• Alcohol is off the menu and Fed insists on a whopping 10 hours sleep a night.

Tennis Players Talk about Diet

• http://www.youtube.com/watch?v=GwAWBrCUI10

Body Builder Talks about Diet

• http://www.youtube.com/watch?v=Oi4gmr4j5J4

(from 3:00)

How to Eat like a Body Builder

• Eating like a body builder will help you build muscle, lose excess weight, and maintain a healthy weight if you follow it strictly.

• The basic idea is to eat a diet high in protein and fibre, and low in carbohydrates and fat.

Common Sources of Body-Building Food

• Egg Whites• Chicken and

Turkey• Fish• Beans and

Legumes

• Lean Red Meat• Slow-Release Carbs• Water• Whey Protein

SLOW-BURNING CARBS,OR LOW- GLYCAEMIC CARBS

• Muscle isn't built with protein alone. You also need a good source of slow-burning carbohydrates to fuel and sustain your muscles. Slow-acting carbohydrates found in foods such as oatmeal and sweet potatoes make good pre-workout snacks.

• When you exercise, muscle glycogen (carbs stored within your muscle) becomes the main source of fuel. As glycogen levels decrease from hard training, your intensity begins to decrease and more importantly, your body begins to tap your muscles for a source of energy thereby causing them to degenerate.