Scottsdale Chiropractor

General Principles | Sample Daily Schedule

1) Divide your caloric intake between 5-6 meal/snack times per day.

2) When training hard, consume approximately 30-50 grams of high quality protein every 3 hours. The body can only assimilate around 30-50 grams at a time. Any more than that is likely to be stored as fat.

* Persons in heavy training should consume between 1 and 1 1/2 grams of protein per pound of your bodyweight per day.

3) Be careful of low or no fat foods. They are usually loaded with sugar, which also stimulates fat storage. Eat fats that are monounsaturated for the most part. Examples would be olive or canola oils, avacados, almonds, macadamia nuts, etc. Omega 3 essential fatty acids are also very beneficial. Examples would be cold water fish like salmon, cod, halibut, tuna, or vegetarian sources like flax seeds or flax seed oil or walnuts.

4) Drink water, (1/2 oz. per pound of bodyweight), between meals on an empty stomach.