Nutrition 101

Ask any health expert about the foundation of a healthy body and his answer would be  “no matter whats your fitness goals is to achieve it you need a mix of a healthy diet and regular exercise.”


 Calorie Counting


First remember Quality Versus Quantity!  counting calories in, calories out alone is not the right method to go, not all calorie are creating equal. 100 calories of cookies is not the same as 100 calories of a banana!

based on my personal experience calorie counting worked wonder but with right selection of food and mix between protein, fat & carbohydrates.

Nutrient breakdowns if you want to lose fat

Calories – 10-12
Carbs – 1 gram
Protein – 1-1.5 grams
Fat – 0.4 grams

Per pound of body weight

Nutrient breakdowns if you want to gain muscle

Calories – 14-18
Carbs – 2 grams
Protein – 1-1.5 grams
Fat – 0.4 grams

Per pound of body weight

Example lose fat :  70KG X 2.2 = 154 pounds, 154 X 10 = 1540 calories, 154 grams carbs,  154 grams protein, 61.6 grams fat.

Carbohydrates 101

Assorted Carbohydrate Sources Spelling Out 'Carbs'

Carbohydrates are composed of carbon, hydrogen and oxygen atoms. They are the preferred nutritional source of energy. there is more than one type of carbohydrate. They can be broken down into two main categories. They include your simple and complex carbohydrates

Simple Carbohydrates Complex Carbohydrates

(Are known as simple sugars)


(Are formed from 2 monosaccharide molecule)


(Are formed from multiple chains of monosaccharides)


  • Sports Drinks
  • Creatine Transport
  • Formulas
  • Energy Bars
  • Soda
  • Weight Gainer
  • Drinks

  • Table Sugar
  • Brown Sugar
  • Maple Syrup
  • Candy
  • Chocolate Bars
  • Cookies

  • Potatoes
  • Rice
  • Grains
  • Pasta
  • Yams
  • Maltodextrin

  • Fruit
  • Endurance Drinks
  • Energy Bars

  • Milk
  • Dairy Products
Soluble Fiber

  • Legumes
  • Fruits
  • Rolled Oats

  • Milk
  • Dairy Products

  • Beer
  • Cereal
  • Germinating Seeds
Insoluble Fiber

  • Wheat
  • Cereal
  • Vegetables

Fat 101

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Fats are a wide group of compounds whose basis is in long-chain organic acids, called fatty acids. 

beside the bad reputation Fat is having there is benefits to consuming the right fats!

What’s Fat for?
  • Provides energy during endurance exercise, in between meals, and in times of starvation
  • Essential component of cell membranes
  • Insulates and acts as a shock absorber for bones and organs
  • Unsaturated fats decrease risk of heart disease
  • Omega 3 fatty acids assist in growth, development, and brain function
Best Food sources
  • Unsaturated fats (good fats) found in vegetable oils, salad dressings and margarines made from vegetable oils, avocadoes, ground flax seeds, nuts, seeds, and fatty fish, such as salmon, sardines, and mackerel
  • Saturated fats found in high fat cuts of beef and pork, full fat dairy products, butter, and snack foods, such as cookies, pastries, and doughnuts
  • Trans fats found in some margarines, deep fried food, and snack foods, such as chips, crackers, pastries, and doughnuts



Protein is an important nutrient needed by everyone on a daily basis. It is made up of essential and non-essential amino acids, which are the “building blocks” for healthy bodies. Protein has a number of different roles in the body including the following:

  • Building and repairing muscles and bones
  • Repairing body cells
  • Providing a source of energy
  • Control of many of the important processes in the body related to metabolismWhen the proteins that we consume in our food are broken down through digestion into individual amino acids, these amino acids are then absorbed and reform in order to create new proteins that are then used by the body.

    The 22 types of amino acid are divided into two groups: essential and non-essential amino acids.

    There are 14 non-essential amino acids. They are termed non-essential as they can be manufactured by the body and do not have to be derived from food.

    The body, on the other hand, cannot produce the remaining 8 essential amino acids itself, and therefore they must be derived from the food that we eat.

    Protein sources that contain all of the essential amino acids are called complete proteins.

there are some foods that contain all of the 8 essential amino acids required to form the new proteins together with the non-essential amino acids. These foods are called “complete” proteins and tend to come from animal sources of protein such as meat, dairy products, eggs, fish, shellfish and poultry. All Pure Nutrition protein powders are complete proteins.

The proteins that are termed “incomplete” proteins are usually lacking in one or more of the essential amino acids. They are generally found in vegetable products like fruits, vegetables, pulses, grains and nuts.

Protein Type  Complete Protein? 
 Pure Nutrition Whey Protein Isolate YES
 Pure Nutrition Whey Protein Concentrate YES
 Pure Nutrition Calcium Casienate YES
 Pure Nutrition Soy Protein Isolate YES
 Whole Egg YES
 Cow’s Skim Milk YES
 Chicken Breast YES
 Tuna YES
 Beef Protein YES
 Peanuts NO
 Wheat Gluten NO





Water is the building block of life, active or not you always should keep yourself hydrated.
  • Water Helps You Maintain Normal Body Function
  • Water Can Make You Feel Better In Your Everyday Life
  • Drinking Water Helps You Build Muscle
  • Water Increases Your Energy Level
  • Drinking Water Is Good for Your Joints

the way i calculate my daily intake is by a simple calculation:

for every 25KG of weight  = 1 liter of water.

Example : current weight is 75 KG  (75/25) = 3 liters of water per day. this varies depending on your activity level, if your involved in high intensity trainings you might go up to 1 gallon of water per day.

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