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Proper Nutrition For Maximum Fitness

Okay, I've done a lot of research, and I've pretty much figured out how to maximize your nutritional input. First of all, three meals a day isn't good. Since your body can only metabolize a certain amount of protein, it makes no sense at all to eat three large meals a day, because you will be taking in extra fat and carbs, and not using most of the protein that you're taking in.

Five meals a day is more appropriate.

-You should get enough fruits and veggies to keep your organs functioning properly and keep your immune system up. Antioxidants and vitamins that are found in fruits and vegetables are vital to good health, so that is just a basic thing.

-Avoid eating sugars, fats, and excess carbs. Any excess carbohydrates or sugars that are taken in, will be converted into lipids by your body and stored as fat. Carbs are necessary to the body for the production of energy, to get you up and moving around. The average person however, eats far more than necessary.

-Protein is the main reason for spacing out meals. Protein is necessary for building muscle, but the body can only use a certain amount of protein at a time. Excess protein will be converted into fat, and gives the kidneys a hell of time in processing them. Good protein sources are milk (most easily used protein in building muscle), eggs, lean meats (red or white), beans (avoid soy, because it has properties similar to estrogen), and potatoes. I weigh about 165 pounds, and the ideal amount of protein for me to be taking in is roughly 23 grams, 5 times per day, because my body can only use this much based on my weight. This amount of protein spaced out every two and a half hours or so is ideal, it allows my body to constantly build muscle. To get this number, divide your weight in pounds by 7 to get an approximate value. Of course, this is intended for people who are already lean, and are looking to build extra muscle, it needn't be scaled up for someone who is overweight and weighs 300 pounds obviously.

-Potatoes are interesting because they provide a fairly high source of protein, but also because they contain some of the best complex carbohydrates, which provide consistant energy over a long period of time, and are slowly digested, leaving a person feeling fuller longer. Baked potatoes are the most filling of all foods. Potatoes are also rich in vitamin C, and have more potassium than bananas.

-Foods like most cereals, pastries, and white bread are virtually useless. they have simple, highly processed carbohydrates that don't really fill you up, and only give you a temporary rush of energy that is quickly exhausted, leaving a person feeling tired and sluggish. Whole grains are better, but personally I think that potatoes are better still.

-Fat and sugar should be avoided. As long as a person is taking in enough protein to build muscle, fruits and veggies for nutrition, and carbs to provide necessary aerobic energy, it is damn near impossible that they won't also get enough fat and sugars. Honey is an exception, it is very nutritious, and can be taken almost as a supplement in moderate amounts.

-The health benefits of herbs should not be overlooked, they can be used to speed metabolism, lower heart rate, provide extra energy, or a host of other health applications. They are useful for tweeking the body or mind to fit a specific task. Excess caffeine should be avoided.

Any advice? Corrections?

I should note, I'm not trying to bulk up massively or anything, I want to put on strength and power, but not too much additional size.

Some of its true, some false, some misleading. For example, potatoes are not high in protein. Also, too much protein at a time and it turning into fat blah blah blah is a myth. Read the nutrition stickies around here.

not sure where this is coming from, avoid fats and sugars? Not really a great idea if you want to build muscle.

Instead of posting up things you know that you think are right, why not do more research here on the forums, then ask questions about the stuff you dont understand?

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

one potato has 4 grams of protein, more than I would have thought
4 potatoes and a glass of milk will give me a full dosing of protein
I just think it's cool that they have that much, as well as being my fav source of carbs

what is the role of fats and sugars in building muscle? something I've never been too clear on
I should have put "avoid excess fat and refined sugars"

lol, 16g of protein is a full serving for you? T usually take in 30-60g protein per meal. And have fun trying to eat 4 large potatoes at once. There are much better meals out there... Like hardgain said...you need to do more research, not come up with your own philosophies. Have fun reading away here.

I've done more research now, I'm coming to understand that fatty acids are more vital than I was thinking
I was looking at them as more of a supplement before, but now I'm realizing that fats are not at all bad, but their usefulness depends greatly on the specific kinds that they are. . . knew there was a reason I wanted to get sunflower seeds. . . essential fatty acids are vital for the cellular processes that build muscles and carry out virtually everything else that the body needs to function smoothly

I'll be looking into ratios and sources of fatty acids as a main priority now

I'm in a state right now where I'm trying to analyze food as more of a potential fuel, than for taste, until I really get a handle on my nutrition, then I can start thinking of ways to improve the taste and varieties. . .

as for the potatoes, they're just my personal fav source of carbs, for me a meal with potatoes would be 4 medium-large baked potatoes and a glass of milk or two hard-boiled eggs

I don't mean to seem arrogant at all, I just want to go about the learning process slowly and carefully to make sure I don't miss anything, or start heading down the wrong path and then need to revise my opinions

thanks for your patience and input, it is much appreciated

potatos are way to much carbs imo.