Strength Conditioning and Nutrition 101

• Total time 3 hr 35min
• Prep time 30 min
• Inactive time 3 hr 05 min

• 1 package active dry or fresh yeast (1/2 tablespoon)
• 1 teaspoon honey
• 1 cup warm water, 105 to 115 degrees F
• 1.5 cup whole wheat flour
• 1.5 cup whole grain teff flour 
• 1 teaspoon kosher salt
• 2-3 tablespoon extra-virgin olive oil, plus additional for brushing

• ½ lb of lean ground beef preferably organic
• 3 cloves of garlic 
• 1 cup of chopped mushrooms
• 1 large tomato
• 1 cup of mixed bell pepper
• 1 cup of shredded or sliced mozzarella (preferably buffalo)
• 2 cups of spinach 
• Basil, oregano, and Montreal steak spice to taste

Carbohydrates

•  The main purpose of carbohydrates is to provide energy for the cells of the body and the brain to function. On top of this, carbohydrates are an efficient source of energy for us to use in our daily lives. 
• Everyone knows that eating too many carbohydrates can lead to fat storage. However, many people don’t realise that carbohydrates facilitate the metabolism of fat. A way of looking at it is that carbohydrates start the fire. Basically, when you are out camping and you want to get your big juicy logs burning, you don’t just throw them in a fire pit and light them with a single match. You know that a small kindling is necessary to get the big logs going. This is exactly the role of carbohydrates. 
• If you are not consuming enough carbohydrates, the body needs to find another source of fuel..... one of these sources is protein. So where does the body get this protein from? .... your muscle. So carbohydrates spare muscle protein.  

1. Intro
2. Essentials of protein
3. Protein digestion
4. Protein quality and methods of assessment
5. Nitrogen balance
6. Protein Requirements
7. Protein timing
8. Protein Sources
9. Protein type
10. Conclusion
11. References