How Much Is Enough? by Jeremy Barnett

for instance, stored fat provides 50% - 60% of your body's fuel. When you

exercise hard, sprinting, running, swimming, you rely mostly on the glycogen

stores in your muscles for the energy. Now, there is a difference in how the

trained and untrained body stores glycogen. There is a biochemical change

that occurs when you train consistently for prolonged periods of time.

Well-trained muscles will acquire the ability to store more glycogen than

untrained muscles, about 20% - 50% more. For example, the untrained muscle

has about 13 grams of glycogen per 100 grams of muscle. The trained muscle

has about 35 grams per 100 grams of muscle. When carbo-loaded, a muscle has

about 35 - 40 grams of glycogen. When you have a depleted supply or store of

glycogen, you will "crash" and not be able to complete a workout or to train

at your best, mentally and physically (your brain uses glycogen too). You

naturally have about 1,800 calories in your body (not including calories from

fat) in the following breakdown; Muscle glycogen, 1,400 calories - liver

glycogen, 320 calories - and Blood glucose, 80 calories. These natural stores

determine how long you can enjoy your workout before getting fatigued and

needing to quit. Liver glycogen is transported into your blood stream,

maintaining blood sugar levels needed for brain food. Foods must be consumed

close enough to your workout to supply sugar (energy) to your brain, since

unlike the muscles, the brain does not store glycogen.

So, to conclude, exercise is the key to gaining muscle, not a bunch of

protein. In theory, to gain 1 pound of muscle per week, you need 14 extra

grams of protein per day (that's like two ounces of meat). If you eat large

amounts of protein rich foods, you may be storing more fat than burning it.

And just so you know, the carbohydrates from soft drinks provide energy but

no vitamins or minerals. The carbs from polymer drinks provide energy but no

vitamins or minerals, unless fortified with them. The carbohydrates from

fruits, vegetables, and grains provide energy, vitamins, and minerals.

Healthy fuel !!

To find out your correct balance of calories, protein, fat and carbohydrates please see Jeremy Barnett for your personalized nutritional analysis today!

Ask the front desk staff or Jeremy Barnett for an appointment.

JEREMY BARNETT

FITNESS ADVANTAGE FT. MYERS, FL.

FITNESS DIRECTOR

ISSA

CERTIFIED FITNESS TRAINER

POST INJURY FITNESS AND REHAB TRAINER

SPECIALIST IN PERFORMANCE NUTRITION

ONLINE FITNESS TRAINING MADE EASY

www.fitnessgenerator.com/fitnessdirectorjb

fitnessdirectorjb@yahoo.com

Drinks

FRUIT SMOOTHIE

A very popular item at breakfast or lunch, you can throw this together fast

and have a good start to your day. Just about any combination is great, so

put in your favorite fruits.

1/2 cup yogurt or milk

1 cup fruit juice (be sure to put some Ribose in these)

1/2 to 1 cup fresh, frozen, or canned fruit.

*you could throw in some powdered milk for an extra benefit. Maybe some

graham crackers, grape nuts, almonds, walnuts, you name it!

Place all ingredients into a blender and whip till smooth (smoothie!)

Nutrition: 250 calories

80% carbohydrate 50 - 60 grams

10% Protein 5 grams

10% Fat 3 grams

Orange Pineapple Delight

Potassium boosting thirst quencher.

1/2 cup Orange Juice

1/2 cup Pineapple juice

1 medium Banana, cut into chunks

*Ice cubes or soda water, tonic water, or seltzer water are good additions.

And Ribose!

Blend till smooth

Nutrition: 240 calories

99% carbohydrate, 59 grams

1% Protein, 1 grams

0% Fat, 0 grams

JEREMY BARNETT

ISSA

CERTIFIED FITNESS TRAINER

POST INJURY FITNESS & REHAB TRAINER

SPECIALIST IN PERFORMANCE NUTRITION

Go to Page 1

BIO:

JEREMY BARNETT
Fitness Director for Fitness Advantage in Ft. Myers, Fl.
ISSA & IFPA Certified Fitness Trainer, Certified Specialist in Performance Nutrition, Certified Post Injury Fitness and Rehabilitation Trainer

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Abdominal Exercises For Beginning Bodybuilders. by Rick Mitchell

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