Now at Terrio Edge  |  741 E. Barstow Ave. Fresno, CA 93701 (map)  |   Phone:(559) 322-4103, Spanish: (559) 322-4104
Progressive Sports
Steve Sobonya M.A., C.S.C.S.


sierra sport

perform better



Nutritional Analysis

1. Eat five small meals per day instead of three large ones.

Frequent meals crank up your metabolism so your body burns more calories throughout the day. But an even bigger benefit is that they also keep your blood-sugar level steady so you don't feel starved of fatigued. You won't binge as much and your mood will stay positive all day.

2. Don't go overboard on carbohydrates.

Some nutritionists preach that you can eat all the carbohydrates you want and never get fat, but that's nonsense. Carbohydrates are great low-fat energy sources, but if you consume too many total calories-from carbohydrates or anything else-you'll store the excess as fat.

3. Cut fat.

Try to cut fat intake to no more than 30 percent of your total calories. 15-20 percent is ideal.

4. Eat less salt.

Sodium makes your body hold excess water, reducing muscle definition.

5. Eliminate alcohol.

You probably enjoy an occasional beer. Unfortunately, alcohol not only adds empty calories to your diet, it can leave you feeling bloated and puffy. Drinking alcohol with meals can also weaken your resolve to eat sensibly.

6. Load up on water.

Water not only helps you recover from long workouts, it helps your body work more efficiently and eliminates toxins. Drink some before, during and, especially, after workouts.

7. Keep it clean.

Avoid sauces and fancy preparations. Grilled, broiled and steamed foods are best when you want to avoid hidden calories and fat.

8. If it swims, eat it.

Fish is not only a great source of protein; most species contain less fat than chicken.

9. No eating late meals.

Your metabolism is probably slowest in the evening, and your willpower is also low.

10. Cardio, cardio, cardio.

No matter how you look at it, it has to be done!