NUTRITION TRENDS: NUTRITION TRENDS: NUTRITION TRENDS
NUTRITION TRENDS: NUTRITION TRENDS: NUTRITION TRENDS
NUTRITION TRENDS: NUTRITION TRENDS: NUTRITION TRENDS
NUTRITION TRENDS: NUTRITION TRENDS: NUTRITION TRENDS
What to Eat, What not to Eat.
When to Eat and When not to Eat.
Best references and best Nutritional Consultants Here.
For all your needs inside the SSFF.
What is Healthy?
Inside the SSFF 2014 you will find the best Nutrients for all your exercise needs.
SSSFFF is guided by scientific and empirical methods that will drive your performance needs to new heights.
The Body is a Machine. The Mind (Esprit 念頭 मन Разум) is a Synthetic Forest. Your body is a Chemical Site.
Next time you stop to put gas in your vehicle make sure you've counted essential Ions, not only Essential Amino Acids.
Get Ready: you are about to encounter a New Source of Energy here...
Lets start off Creating a couple of Chararacters to develop some dietary programs for these fictional people:
1- Mr. A: Works 50 hours a week. Has 2 children. Wakes up at 6:00am. Goes to sleep at 12:00pm. Drinks socially but does not smoke.
2- Mrs. A: Works 50 hours a week. Has no children. is Asthmatic.
3- Mr. B: Is a grandfather. Retired. Has been inactive in regular athletic activities for 2 years or more. Has diabetes, and heart problems
4- Mr. C: Works 40 hours a week drinks, and smokes. No preexisting condition.
5- Ms. C: High school athlete. Practices sports 3 to 5 days a week.
6- Mr D: Professional Athlete seeking strength over endurance.
7- Mrs D: Professional Athlete seeking endurance over strength.
8- Mr. E: Bodybuilder non-competitive.
9- Mrs. E. Bodybuilder competitive.
10- Mr. F: Student.
FIRST NOTEDietary Requirements for 1 through 10
| Nutrient | Type | Origin | Recommended Dose | Source | Benefits |
| Vitamin A | Vitamin | Group of Organic Compounds | Carotenoids Retinyl Palmitate to Retinol |
Growth, Development, Eye Functions | |
| Vitamin B | Vitamin | Group of Organic Compounds | Thiamine Niacin Riboflavin |
Cell Metabolism | |
| Vitamin C | Vitamin | L-Ascorbate | 100mg - 300mg | Ascorbic Acid, Tomato, Chili Peppers, Bell Peppers, Green Peppers... | Enzyme Co Factor Prevents Scurvy Antioxidant Food Additive |
| Vitamin D | Vitamin | Fat Soluble Steroids | UV + 7-dehydrocholesterol | Calcium Balance Metabolism Prevents Rickets: Osteomalacia |
|
| Vitamin E | Vitamin | Fat Soluble | 7-20 mg/day | Ample Wheats, Oils, Fruits |
MANY Gene Expression Skin Tone Antioxidant Coagulation |
| Vitamin K | Vitamin | Fat Soluble Organic Compounds of variable Isoprenoid Chain Length | Kale, Spinach, Mustard, Asparagus | Coagulation Primarily Calcium Binding |
|
| Folic Acid | Vitamin | Vitamin B | 400 mcg (.5-20mcg stored) |
Folate | DNA repair and Methylation Co Factor |
| Salts | Salt | Salts are Ionic Bonds | ? | Salts | Stimulation of Neuronal Activity CoFactors Protein Stability |
| Carbohydrates | Sugars | ? | Sugars | ||
| Fats | Fats | ? | Fats | ||
| Co Factors | Co Factors | ? | Co Factors | ||
| Water | See below | ? | See below | Structure Metabolism Hydration |
| Potassium | Potassium Iodide | ||||
| Iron | Ferric Orthophosphate | ||||
| Sodium | |||||
| Phosphorus | |||||
| Zinc | Zinc Sulfate | ||||
| Manganese | |||||
| Chloride | Choline Chloride | ||||
| Calcium | |||||
| Magnesium | |||||
| Copper | |||||
| Molybdenum | |||||
| Selenium | Sodium Selenate | ||||
| Chromium | |||||
Pantothenic Acid |
|||||
| Riboflavin | |||||
| Biotin | |||||
| Niacin | Niacinamide | ||||
| Cyanocobalamin | |||||
| Thiamine | |||||
| Folate | |||||
| Oils | Palmitate | ||||
| Cholesterol | |||||
| Sulfates | Cupric Sulfate Manganese Sulfate |
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| Carbonates | Calcium Carbonate | ||||
| Fiber | |||||
| Sugars | Sucralose | ||||
| Acids | Ascorbic Acid | ||||
| Citrate |
SECOND NOTE Types of Workout Routines for 1 - 10
| Base Level | Ramp Up Level | Rest Level / wk | Goal | |
| 1 | Isolation vs Total Body Workout | Weekly Ramp Up cycle after 4 weeks. | 2-3 days | 8hours of sustained 2x heart rate = Calorie Consumption to match calorie intake. |
| 2 | Isolation vs Total Body Workout | 2 days | Increase Oxygenation efficiency. Improve Lung Capacity. | |
| 3 | Osteoporosis, Tissue Breakdown prevention | Daily Ramp up to max | 2 days | Prevent Muscle and Bone Clastification Stimulate hormonal sythesis |
| 4 | Increase CardioPulmonary Level. Increase Muscle Mass. | 4 | Maintain balanced caloric input/output | |
| 5 | Muscle Growth and Muscle Development | At same Mass, increase yield by increasing REPS. | 2-3 days per week. | Match Slow to Fast Muscle Response to Sport. |
| 6 | Deep Muscle strength | Anabolic Growth | 2 days per week | Power = FXD Efficiency = Wout/Win |
| 7 | Develop Muscle Memory, Sustained cellular response at optimum level. | Anabolic / Catabolic Balance Trials at optimum level to chart dietary requirements. |
1 day per week or less | Power = FXD Speed = dd/dt Sustained 80% yield over time increase. |
| 8 | Sustain CardioPulmonary Level. Prevent Muscle Breakdow | 1.5 | Increased Muscle Mass and Tone | |
| 9 | Sustain CardioPulmonary Level. Prevent Muscle Breakdow | 1.5 | ||
| 10 | Sustain CardioPulmonary Level. Prevent Muscle Breakdown. | No Overwork | 3-4 days per week | Improved Circulation |
THIRD NOTE HYDRATION
How much water should you ingest? Should you ingest water during Exercise? Should you ingest water prior to exercise?
Water is a small molecule that bonds to itself, making a larger molecule by virtue of interaction. Water interacts with most substances because it is dipolar. Make it H-OH, or write it H-O-H, or write it +/- +H-O-H+ there is an interesting interaction of water with all that lives. Protonation changes the Amino Acids into Acidic or Basic Form. So water loss creates a large interaction in your body with amino acids, evidently during exercise a bit of water helps and an excess of water creates weight. So there is an OPTIMAL amount of water that can be ingested.
Count all food as .60 water. Recall WATER IS FOOD!!! when you drink water After exercise, you digest the breakdown of Storaged Fats and Sugars by the Process of GLUCOLYSIS. We'll Explore GLUCOLYSIS In-Depth in THE SYNTHETIC FOREST< Glucolysis.
Take 2.5 Liters of Water as the Average recommended intake. Is this good? First calculate your body volume...... get ready to mop the floor... fill in your tub with a known amount of water in Liters. take your time. mark the high water level. Then get in, completely, you will need a large container if you don't fit completely in the tub. Mark the high mark and get out. This is the volume of water lost and the difference is your body's volume. Divide 2.5 by your body volume....
2.5/X = fraction of water per total body volume... Enter Body Volume Index or BVI. write it down and forget it. At the moment you don't need to calculate this unless you are D type or plus.
| Essential AA at SSSFFF | |
Polar uncharged amino acids Hydrophilic (Serine, Threonine, Glutamine, Asparagine, Tyrosine, Cysteine) Form hydrogen bonds |
|
Cystein can form covalent disulfide bonds Proline has a unique structure and causes kinks in the protein chain |
|
The nonpolar amino acids (Glycine, Alanine, Valine, Leucine, Isoleucine, Methionine, Phenylalanine, Tryptophan, Proline) Hydrophobic and are usually found in the center of the protein. They are also found in proteins which are associated with cell membranes. |
|
Electrically charged amino acids. Charged. Aspartic Acid, Glutate, Lysine, Arginine, and Histidine Electrical properties that can change depending on the pH |
|
| Proline | |
| Essential AminoAcids | F V T W M L I K H |
| Dispensable | A D N E S |
| Conditional | RCGQPY |
| Requirements | Between 10-40 mg/kg |
| Amount of water per AA | ? |
| Net Protein Utilization | ? |
| Protein Digestability Score | ? |
| Feed Conversion | ? |
| Available Value | ? |
| Metrics for Ingestion | Measure by performance... measure by recuperation... measure by tape.... measure by ingestion... measure by development over time... |
FOURTH NOTE OPTIMIZATION and RECOVERY
FIFTH NOTEPERFORMANCE METRICS
SIXTH NOTE Understanding LONG TERM EFFECTS
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FOURTH NOTEOPTIMIZATION and RECOVERY
| Meal | Morning 0600 | Mid Morning 1045 | Lunch 1330 | Lunch Snack 1600 |
Dinner 2000 |
Dinner Snack 2300 |
Total Water | Total Calories 1Cal = 4.2Joules 1 food calorie = 1 kCal |
Yield Heat Lost x Mass Gained x Performance Factor |
Cost |
| 1 | Cereal + Fruit ? Eggs (2) + 3 slices of bacon dried + 2 Wheat Toasts Yogurt |
Bottled Liquid Meal Yogurt |
Coffee | Bottled Liquid Meal | Steaks Salmon Salad |
Bottled Liquid Meal | 2.5L | 2000-3000 3000-4000 |
10.00USD? 30.00USD? |
|
| 2 | Cereal + Fruit ? Eggs (2) + 3 slices of bacon dried + 2 Wheat Toasts |
Bottled Liquid Meal | Tea | Fruit Cereal Yogurt Nothing |
Rice and Beans Steak |
Bottled Liquid Meal | 2000-3000 3000-4000 |
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| 3 | Cereal + Fruit ? Eggs (2) + 3 slices of bacon dried + 2 Wheat Toasts |
Bottled Liquid Meal | Coffee | Steaks Salmon Salad |
Bottled Liquid Meal | 2.5L | 2000-3000 3000-4000 |
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| 4 | Yogurt | Toast Yogurt Cereal |
Yogurt Toast Cereal |
2000-3000 3000-4000 |
$200-300/month? 100-200/month? 400-600/month?
|
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| 5 | Cereal + Fruit ? | Steaks Salmon Salad |
Yogurt Toast Cereal |
2.5L | 2000-3000 3000-4000 |
|||||
| 6 | Cereal + Fruit ? | Yogurt Toast Cereal |
||||||||
| 7 | Cereal + Fruit ? | Steaks Salmon Salad |
Yogurt Toast Cereal |
2.5L | ||||||
| 8 | Cereal + Fruit ? | Yogurt Toast Cereal Protein |
Variable 2-4L |
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| 9 | Eggs (2) + 3 slices of bacon dried + 2 Wheat Toasts | Salmon + Rice + Spinach | Protein + Carbohydrates + Vegetables | Yogurt Toast Cereal Protein |
Variable 2-4L |
2000-3000 3000-5000 5000+++ |
1000-1500/month
|
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| 10 | Skipped? Bottled Liquid Meal |
Skipped? Bottled Liquid Meal |
Binge? Fast Food? Coffee |
Bottled Liquid Meal Nothing |
Fast Food? Coffee |
Bottled Liquid Meal Cereal Coffee Yogurt |
1L 2-4L |
2000-3000 3000-5000 5000+++ |
1000-1500/month |
FOURTH NOTE: WHAT do World Athletes Eat?: Here's what a Bodybuilder eats for ....
Serena Williams Workout
Triathlon: Ironman Triathlon: 1-1.5h Swimming + 120miles in the Bike + 1.5hours at 11minute/mile..............................................................................................................................................................................................................................................?
Are you interested in Training for Sport? write to us at info@syntheticforest.net
So whithout entering the realm of Optimization for Humans.... soon... OPTIMIZATION and RECOVERY...finished?
FOURTH NOTEPERFORMANCE METRICS: Linear Progression vs Exponential Growth: What is the natural progession of improvement: Understand the ... Exponential phase, Linear Development, and Saturation....Maximal.... Just like Saturation Kinetics.... Recall your body is made up of Proteins.
FIFTH NOTE: Understanding the Risks of EXTENUATION, OVEREXERTION, FATIGUE, and PHYSIOLOGICAL EFFECTS
Call your doctor... Rhabdomyolisis... Your body is auto destroying... When to rest and when to over rest...
Push yourself UNDER SUPERVISION.
What is Overwork .... 10 miles, 100 miles, 300 pounds... what are the risks? How many Heart Attacks can you survive?
FATIGUE: First answer the question: Have you
OVEREXERTION: CASE STUDIES
OVEREXERTION: EXERTIONAL RHABDOMYOLYSIS
RUPTURED DISKS
LUMBAR/THORACIC/CERVICAL: PINCHED NERVE, BULGING DISK, HERNIATED DISKS
SIXTH NOTE LONG TERM EFFECTS: MUSCLE MEMORY: