Performance Nutrition 301. The 4-Day Rotation Diet: Carbohydrates

The Ugly: Refined Carbohydrates

These are the dangerous carbohydrates if you are trying to maximize health, performance, and lean body mass. They should be limited in any healthy diet, because they contain oft-hidden additives that short circuit your food rotation at best, and put you at risk for your health at worst. Examples include:

• The “wheat” group: baked goods, bread, pasta.
• The “dairy” group: baked goods, low-fat ice cream, yogurt with fruit, any “low-fat” food
• Fruits: bananas, grapes
• Candy

There’s nothing wrong with having a piece of candy or junk food once in awhile, but keep in mind that the glycemic index of what you are eating is always important. The way that you eat day to day is the single most important factor to your long term progress. That means that pizza is a better choice for a cheat than cereal; ice cream, assuming you have no dairy allergy, is better than low fat frozen yogurt; dark chocolate, or dark chocolate with nuts or a nut butter is better than a Hershey’s bar.

Shopping for Healthy Carbs

The best place I’ve found for fresh organic produce without a great deal of hassle is freshdirect.com. You can pre-order and have a regular delivery shipped right to your front door without the hassle of having to go to the grocery store. Whole Foods, Trader Joe’s, and your local food organic co-op are also great places to go for organic produce. For the time-challenged; a few hints for quick self-prepared meals: buy bags of frozen organic vegetables – they require no prep time and are easy to heat up.

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