Читать книгу The Fighter's Body - Loren W. Christensen - Страница 11

Fast Facts

  If you have a job where you sit at a desk all afternoon or all your classes in school are lecture, your lunch should be low in calories and carbs.

 In general, complex carbs are of greater value to your martial arts because they yield more energy for a greater period.

 The “Glycemic Index (GI) is a system that rates carbs as to how fast they are broken down and sent into your bloodstream to be used as energy for your workouts.

 Always remember that your body doesn’t waste much and unfortunately it doesn’t discard unused calories like a dog shaking water from its coat.

 Protein and carbs both have about four calories in each gram, but all fat —saturated, polyunsaturated, or monosaturated — has nine calories in each gram.

 A rule of thumb is to consume roughly 2-3 grams of carbohydrate daily for each pound of body weight.

 Don’t be fooled by “lean” or “extra lean” ground beef labels, or labels that proclaim “10 percent fat” or, “90 percent lean.”

 While you should include protein in your meals throughout the day, research shows that it’s vital to consume some immediately after training, specifically, within 30 minutes of your workout.

 Do 15 minutes of extra training and trim a couple hundred calories from your daily chow, and you go to bed at night with 300 to 450 fewer calories. Do this for a week and a half and there will be one less pound showing on the bathroom scale