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Maxabout.com > Tips
Summary Of Dietary Strategies 2Added on:7/20/2008 1:24:26 AM
In Exercise Tips Rated by 1 users
•Eat higher glycemic index carbohydrate sources (sugars and lower fiber complex carbs) along with protein immediately after your intense workouts to replenish muscle glycogen and start the muscle repair process; a 2:1 to 4:1 ratio of carbs to protein immediately following your workouts best facilitates the recovery process
•Avoid fad diets or “crash” diets
•Do not create an energy deficit exceeding 1000 calories per day (i.e. if your maintenance caloric intake is 3000 cal/day, never go below 2000 cal/day); a 500-750 calorie/day energy deficit is best for fat loss while maintaining muscle; as a general rule, it is never recommended that females go below 1200 calories/day and males should never go below 1600 calories/day
•Try to incorporate an overfeeding day once per week to stimulate your metabolism and to help you stay on a focused diet for the other six days per week
•Avoid refined oils, trans fats, and high fructose corn syrup at all costs
•Try to include green, oolong, and white teas into your daily diet to promote a leaner body; try the suggestion of mixing all three of these teas into an iced tea mixture and drinking it throughout the first half of each day
•As long as you’re not lactose intolerant, include at least 3-4 servings of dairy and other sources of dietary calcium into your daily plan to promote fat loss
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