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Arthur Jones Diet and Nutrition
For High Intensity Training
Diet and nutrition are very important for high intensity training, if you don't eat right you won't reach your goals no matter how hard you train.
Arthur Jones felt that that nutrition was much more simple then many believe. He recommended a diet that was well balanced, which means eating a variety of foods from all four food groups every day.
This would mean a daily high intensity training diet of:
1) Four servings of fruits and vegetables
2) Four servings of cereals and grains
3) Two servings of meat, fish and poultry
4) Two servings of milk and daily products
Your high intensity training nutrition program should have natural and healthy carbohydrates as 60 percent of your calorie intake, with 25 percent high quality protein and 15 percent healthy fats.
If you are looking to gain muscle and body weight you need to take in more calories then your body burns in a day. There are 600 calories in a pound of muscle, so if you wanted to gain 10 pounds of muscle in the next 3 to 6 months you would have to eat at least an extra 6000 calories over and above your maintenance level over that period of time. If you are doing high intensity training and getting stronger but not getting bigger you need to increase your calorie intake.
If you are looking to lose fat and/or body weight you need to take in less calories then your body burns in a day. There are 3500 calories in a pound of fat, so if you wanted to lose a pound of fat a week you would have to eat at least 500 calories a day less then your maintenance level of calories. If you are dieting but not getting leaner then you need to decrease your calorie intake.
Those are Arthur Jones simple rules on diet and nutrition for high intensity training, try them and see for your self.
Arthur Jones Diet and Nutrition for High Intensity Training