Each meal should consist of one portion lean high quality protein, as it is this that will form the intricate building blocks of your new physique. In fact, every cell in your body is made from this protein. Protein also acts to stabilize your blood sugar, another very important fact when trying to achieve a more defined look.
To illustrate the importance of protein let us use the example of the Eiffel tower. Imagine your body is the tower, you would only utilize the highest quality and strength high tensile steel available. You would not use inferior scrap metal, because it would just not hold.
The exact parallel can be drawn with regards to your protein intake. If you are training hard at least 3 times a week you should be consuming a minimum of 1.5 – 3grams of pure protein to every kilo of your goal weight that you would like to weigh. It is important to remember that your protein, will ultimately help you to achieve and maintain your goal weight.
|Scrambled eggs, only one whole egg with 3 whites||+- 15g|
|Hake or any white fish||200g = +-35g|
|Lean rump/sirloin steak||200g= +-45g|
|Cottage cheese, fat free||1 tub = +-28g|
|Chicken/turkey /Ostrich breast/fillet||200g =+-45g|
|Tuna in spring water 1 tin||185g= +-30g|
|P.N.S Whey SUPERIORtm pure protein whey isolate and fractions||1scoop =+-30g|
|AVOID: All processed meats, burgers, sausages ,pilony, pork etc.|
Select a high quality protein source portion from the list below. A portion size is roughly that of an open adult hand
Carbohydrates are first and foremost, the fuel and immediate source of energy that the body uses for power. Carbohydrates also help to act as a catalyst to release the hormone insulin, which acts as a transport mechanism to shuttle amino acids and muscle glycogen (stored energy), where they in turn help build and repair, as well as maintain vital healthy tissue.
Carbohydrates and proteins thus work synergistically and simultaneously in the body. This is why they are combined in 80% of your meals throughout the day.
The carbohydrates that are best for you are the carbohydrates that breakdown and are released and enter the blood stream at a slow rate, therefore not raising or spiking insulin levels – which turn on your fat storage mechanisms.
‘Simple carbs’ which we will explain a bit later, are to be avoided at all costs. So the most important rule of thumb is the slower the better. The carbohydrates that move slowly and trickle into the blood stream are known as complex carbs ie. Carbs that have a low glycaemic index. Simple carbs, the ones that should be avoided, unless consumed directly after intense training or energy expenditure to replace muscle energy (muscle glycogen), have a very high glycaemic index and enter into the bloodstream very quickly.
Make your portion sizes about the size of your closed fist.
Carbohydrates cannot really be considered as good or bad, but rather it is their consumption time and size of the portion that is consumed, that will eventually determine if their energy contained, will be utilized or be stored as bodyfat.
Generally speaking complex carbs should predominantly make up the bulk of consumption, at evenly spaced meals consumed up until +- 4pm. After this time only complex fibrous carbs (eg. Veg and salad) should be consumed, because the bodies metabolism slows down from about 4pm onwards unless you train /expend energy, this will ensure even blood sugar levels and nullify fat deposition.
COMPLEX/LOW GI CARBS-consume from rising to 4pm.
Starches such as,brown or basmati rice,sweet potato, wholewheat pasta, brown rice cakes, oats, lentils/ barley and potatoes.
FIBROUS CARBS(veg) consume with most dinners or evening meals.
Such as broccoli,cauliflower,cabbage, corjets,peas/beans, carrots, butternuts, pumpkin, onion and lettuce.
FRUITS simple carbs-consume after workouts or energy expenditure-try to avoid after 5pm.
Such as apples,oranges,pears,berries, bananas, grapes, plums,tomatoes,melons, pineapple.
Proteins as well as carbohydrates should be consumed at each and every meal. The combinations of proteins and carbohydrates will vary according to ones individual energy needs and expenditure. This holds true however only till about 4pm in the day. After this time no starches are to be consumed.
Meals thereafter should be made up of a high quality protein and vegetables or a salad. This is because on average, energy requirements drastically reduce rather than increase in the evening.
Carbohydrate consumption varies then according to energy requirements.
Fibre plays a major role in keeping you lean and aiding fat loss in not allowing fat to be absorbed but also for gastro intestinal health and keeping you as regular as clockwork.
P.N.S recommends that you try to eliminate or keep to a minimum all visible fats. Your body does however need certain ‘essential fats. These fats make up the raw material for cell membranes, antibodies, enzymes and hormones, which genetically produce the best possible human that you can be .
They are omega-3 and omega-6 fatty acids and cannot be manufactured by the body, so they need to be consumed on a regular basis through eg. Canola oils, olive oils, fish oils eg salmon or tuna & dark or green leafy vegetables.
Avoid, at all costs fats that are saturated or trans fats. These are generally found in margarines, crackers, cookies, ,deepfried foods , junk food and so on.
Not only do these fats really make you fat, but they have also been proven to cause some life threatening diseases. Try to keep them to an absolute minimum and consume only essential fats regularly. However, we will forgive you on your cheat day – but do not go overboard, as all your hard work for the week can easily be undone.
Proteins, carbohydrates & fats are the nutrients which are required in sufficient quantity on a daily basis (macronutrients). Micro nutrients like vitamins and minerals are required in small even minute quantities and are also to beconsumed preferably daily.Vitamins are vitally important to the smooth functioning of the human body on a cellular level and are involved in everything from mind to muscle.
They are extremely important and nobody could survive without them. By following a varied diet of high quality protein and carbs, veg ,fruits and essential fats you should fulfill all your basic dietary requirements but because you will be training hard P.N.S suggests that you take a good high strength multi vitamin like our PERFECT SUPER VIT(coming soon) just to make sure you cover all your bases.
Minerals are also very important and essential and simultaneously along with vitamins play an essential role in the healthy working of your body Their role includes correct muscle contraction, nerve conduction and fluid balance as well as energy production, again all can be found in the varied diet outlined above.
Water is life – there can be no life without water.
Your body is made up of 70% water and every cellular reaction occurs with in it. Water helps to produce energy, detoxify, create new cells and lubricate joints etc.
These are only a fraction of the multitude of functions water carries out.
Also, fat oxidation and thermo genesis is improved when a body is properly hydrated – which is very important when achieving that ‘mean and lean’ look.
The body retains and holds onto water when it does not get enough of it – so drink loads of pure water on top of all your normal beverages.
Aim for a minimum of 2 -3 liters a day of pure water. A visibly clear urine stream is a sign that you are well hydrated. Drink up!