- . When increasing your protein intake, spread it out over five or six small
feeds per day rather than pack it into two or three large meals, to avoid over-
loading your digestive tract.. While boosting protein intake is important when you go into new poundage
territory, it is not just for that stage. If you are making a comeback following
a long layoff, you will probably need to boost your protein intake long before
you are back handling your previous best poundages.Carbohydrates
. You do not need a treatise on carbohydrates to know what to eat. You will
have heard and read enough over the years. But be sure you are putting the
good advice into practice!. You need to focus on unrefined cereals and grains, fresh and dried fruit,
and raw and minimally cooked vegetables. Make it a rule to include, daily,
one large raw salad, one large bowl of fiber-rich cereal, four or more serv-
ings of fruit, several servings of non-salad vegetables, and wholegrain bread
and/or pasta. en you will have carbs covered together with obtaining a
lot of valuable micronutrients—because your carbs will be found in nutri-
ent-dense foods. Totally skip sugar and other junk carbohydrates, or at the
very most only have them in small quantities on an occasional basis, say once
a week for a treat.Fat
. Some people seem to do well on very-low-fat diets but others do badly, with
gains in muscular size being impossible to make. Find a balance of protein,
fat and carbohydrates that suits you and makes you feel well. Just because
some people appear to do well on a very low-fat diet, i.e., fewer than of
calories from fat, does not mean everyone can do the same.. Mere caloric value and percentage of your total caloric intake that fats com-
prise is only part of the story.. Fat has received a lot of bad press over recent years, largely because all types
of fat have been grouped together and given the “bad” tag. Not only are some
fats not bad, they are actually essential for good health. Without them you
would seriously damage your health over the long term. Study the monu-
mental book by Udo Erasmus, Ph.D., ,
and you will get a new perspective on fats and their role in health. For sure