DIET                                  

To put your body in top shape requires exercise. However, all the exercise in the world will not give you a well-tuned body if you do not provide your body what it needs to build and repair tissues. This means your diet is a very important part of your training. Your body needs 5 items to stay in top condition; PROTEINS, CARBOHYDRATES, FATS, MINERALS and VITAMINS. 

Your body uses Proteins to build muscles and repair tissues. It uses Carbohydrates for energy. Fats, Minerals and Vitamins are used mainly to help your body use Proteins and Carbohydrates properly. Even though you are a very complex device, your body does not really need a lot to keep it running well. 

If you are a very active athlete in heavy training you only need 1.5 to 2 grams of Protein for every kilogram you weigh, every day. In other words all the proteins you need during an entire day of heavy training is about 0.25 lb. That is it! If you spread that out over a normal 16-hour day you can see that you do not need much food per meal. 

The amount of carbohydrates needed depends on the type of exercise you do. But again, you do not need much per meal. The best sources for proteins are lean meats like chicken and seafood. 

All the fat you need to use the protein usually comes along with it in the form of grease or sauce. Also, good proteins come from dairy products, nuts and vegetables. Carbohydrates are best from fruits, nuts, breads, ice cream and pasta. 

You can get all the minerals and vitamins you need from vegetables and low potency vitamin pills. All this should be spread out over the entire day except at night before going to bed. Only lean proteins and vegetables should be eaten as the last meal of the day. This will make sure your body does not store fats and convert carbohydrates to fat and store them. 

It is best to eat four or five small meals a day, instead of eating three medium or big meals. Also, make sure to eat a good breakfast high in lean proteins and some carbohydrates. Your level of concentration depends on the protein level in your blood.

You will be less alert and tired if you eat a lot of carbohydrates and fats. And lastly, if you have to skip a meal make sure it is the last meal or dinner that you skip. 

Always make sure you drink enough water or other fluid everyday. Follow this outline for the best training results.