Basic Nutrition Information

Everyone knows that if you really want to see the results you’re looking for, you’re going to have to eat a well balanced nutrition. As for me, I don’t believe in diets how-ever I do believe in eating healthy. There are so many different diets out today which I believe only cause more confusion. On that same note, due to different genetics and body-types some diets may work for some, while for others it can be damaging. This is why here at Cortiz Fitness I will teach you how to eat properly, according to your body-type and goals. Instead of just being told, our clients learn and understand why it’s important to have a healthy eating style. Before we begin, lets learn that there are six major nutrients (carbohydrates, proteins, fats, vitamins, minerals and water) necessary for a healthy body. A deficiency in any one of these nutrients can reduce your chances of success in reaching your fitness goals.


Carbs are the most understood source of nutrient. Ever since the Atkins era people were mislead into thinking carbohydrates are bad for you. And that if you eat them, you can’t lose weight. WELL if you haven’t heard by now! THAT IS COMPLETELY FALSE!

Everyone needs energy, and the best source of energy our body’s use comes from carbohydrates. Ultimately, your nutrition program should contain anywhere from 45 to 80 percent of caloric intake from carbohydrates. Carbohydrates can either be your best friend or your worst enemy. The key is, when consuming carbs, watch which carb it is and when you’re eating it. The idea when consuming carbohydrates is to control your blood sugar levels known as glucose. Your liver holds 100 grams of glycogen. If you consume too much carbs, your liver will use what it needs for energy, then uses the left over and stores them as fat or your muscles depending on how much muscle you have. The idea is to keep that number below 100. This is what’s known as using the GI Index. Controlling the number is the hard part. But in order to do this you need to know which carbohydrates affect the most and which do not.

There are three types of Carbohydrates. Each one is different when rising or lowering you GI levels: Starches, Sugar and Fiber.

Your Starches include: starch veggies such as peas, corn, lima beans, potatoes, dried beans, lentils, and peas such as pinto beans, kidney beans, black eyed peas, and split peas. (Starches are where you should be getting most of your carbohydrates from).

  • Grain Starches: grains like oats, barley, and rice. (The majority of grain products in the US are made from wheat flour. These include pasta, bread, and crackers but the variety is expanding to include other grains as well.)
  • Sugar Carbs: These carbs are known as fast acting carbs. Such sugars are: Fruit, Milk, Table Sugar, Honey, Or Syrup which can also be found in canned foods
  • Fiber Carbs: Any Grain, or green veggies such as: Broccoli, Asparagus, Spinach, also Nuts like almonds are an excellent source of fiber.

The higher the number the more your blood sugar levels will go up! Here is an example of the Glycemic index:


If you want to have any success when it comes to weight loss, muscle building or just being in good health, you’re going to have to consume protein. Proteins are the building blocks for your muscles. And remember, the more muscle you have the faster the metabolism, which leads to weight loss.

You should consume protein with every meal you have. The following are the best sources of protein:

  • Grilled Chicken Breast, Protein Shakes (Myo-plex, Cyto-Gainer, and Whey Protein). Protein Bars (Myo-plex, Nitro-Tech). Egg Whites, Lean Turkey, Lean Beef, Salmon, Halibut, Tuna

Adding any of these sources of protein to your diet will help you with any fitness program.


Even though Carbs are your body’s main source of energy for the body., fats are almost just as important for energy. No matter what, you need fat in your body. This is known as essential fat. This fat is found in your joints and bones. It acts as a lubricant for joint movement and bone movements. This is the fat you need in your body at all times. Dropping to less than 5-8% body-fat is considered dangerous.

What you need to do is separate bad from good.

The Bad Fats: These fats are also known as Trans Fat or Saturated Fat. And these fats do exactly what it sounds like. You can find these fats in animal sources like meat, dairy products, coconut oils, Butter and Vegetable Oils. These are the fats to stay away from.

Good fats- these fats are great for your body. Most of these good fats have an omega base which is very good for the heart. You will find such fats in most fishes such as salmon or tuna. Also olive oil and peanut butter.

Now that you have an idea as to how important nutrition is let us help you learn more about yourself and which foods would benefit your body-type better. Call Today!!!