I want to thank everyone who attended my Nutrition 101 lecture last evening at Gold's Gym in West Des Moines. We had a tremendous response with 55 attendees present. I answered lots of great questions and hopefully inspired those in attendance to take their health seriously.

The lecture was intended to develop a structure for a nutritional plan. Without a basic knowledge of the macronutrients (proteins, fats, and carbohydrates), it is difficult to understand what to eat, when to eat, and why to eat a particular food.

The following is a basic review of the macronutrients:

Carbohydrates are classified according to how fast they are absorbed by the body. For instance, the higher the fiber content in a particular carbohydrate, the slower it will be absorbed. In contrast, sugar is absorbed VERY rapidly and spikes insulin rapidly. It is best to have "fast" acting (sugary)carbs before and after workouts and having slower acting carbs later in the day. As mentioned above, these carbs are higher in fiber. Examples include yams, brown rice, and rolled oats.

Proteins are made up of amino acids. Proteins are the building blocks of muscle. Muscle is the biggest fat burner in our body so it is in your best interest to feed the muscles appropriately and exercise them regularly. Quality proteins include: lean red meat, skinless chicken breasts, skinless turkey breasts, eggs, cottage cheese, and fish. Casein and whey protein powder supplements are also good choices of quality proteins. Whey protein immediately after workouts is preferred. Casein protein before bed is another good choice since it is slowly absorbed as you sleep.

Fats are either saturated or unsaturated. Unsaturated fats are further dividided into polyunsaturated and monounsaturated. Saturated fats are usually acquired from animals in fatty red meats, fatty chicken and turkey. Monounsaturated fats are the "good" fats and include olive oil, flax oil, and certain nuts such as almonds and walnuts.

My next lecture will discuss nutrient timing. Stay tuned to the time and date. Until next time, train hard and eat smart!