Fitness

Importance of nutrition

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5 rules of sound nutrition

1. Eat 5 or 6 small meals every day. This helps regulate your blood sugar, and helps keep your energy levels up.

2. Remember the 1:2:3 ratio; 1 part fat, 2 parts protein and 3 parts carbohydrates. Everyday make sure to have this ratio for every meal, it will be a balanced diet. If you exercise more than the average person make sure to adjust this ratio depending on the training you do.

3. Make sure to know what you are doing for the next 3 or 4 hours of you day when preparing a meal. If you will be training eat more carbohydrates and protein but if you will be resting you shouldn't eat a lot of carbohydrates because you wont need a lot of energy.

4. In order to lose FAT, you must be on a negative calorie intake or less calories than you would burn. In order to gain MUSCLE, you must take in more calories for energy. You cannot LOSE fat and GAIN muscle at the same time.

5. If advised by a doctor and only by a doctor should you take supplement since it is near impossible to get all the nutrients your body needs from food alone if you train a lot.

Simple Carbohydrates

These are simple sugars with a chemical structure that is composed of one or two sugars. There are two types: monosaccharides and disaccharides.

Complex Carbohydrates

These consist of a chemical structure that is made up of three or more sugars, which are usually linked together to form a chain. They act as the body's fuel source. There are two types: oligosaccharides and polysaccharides.
The glycemic index is a measure of how quickly blood glucose levels (blood sugar) rises after eating a particular type of food. This can be applied to what you should eat because the body performs the best when blood sugar is kept at a constant. If your blood sugar is too low you become tired, but if its too high your body will turn the sugar into fat and store it.


Fiber or roughage helps protect your body from cancer and heart disease, as well as help your digestive track work properly. It also is a natural way to reduce body fat and help decrease the intake of calories.

Proteins

Amino Acids are the building blocks that make up proteins. There are 3 types of amino acids: Essential amino acids, Conditionally essential amino acids and Non-essential amino acids. During exercise it has been proven that amino acids play a major role in both performance and recovery. During exercise a person would need more conditionally essential amino acids because the body produces this under extreme stress. Essential amino acids would also be needed because the body doesn't produce it.


Whey protein is very important to athletes who want to increase their strength. It allows for the potential of quality muscle growth and strength. More Nitrogen is retained in the bloodstream and it enters the bloodstream much faster than other sources when whey protein is present.


Casein protein has a low nitrogen value and a lower glutamine proportion compared to whey protein. Casein protein is released slowly into the bloodstream and is good if consumed later because it continually releases amino acids into the bloodstream while you sleep.


Anabolism synthesizes small molecules into a complex compound while catabolism breaks complex compound into smaller molecules.


Proteins should be eaten in a 2 part ratio compared to 1 part of fat and 3 parts carbohydrates. It shouldn't be the main source of energy and should be eaten in the afternoon or later in the evening.

Fats

Fats act as a secondary energy source for athletes. Fat acts as the storage system of excess calories that you consume, and is an important ingredient towards healthy skin and hair. Some vitamins are fat soluble, without fats you wouldn't be able to process these vitamins and they would be of no use to the body. Also fat helps regulate cholesterol in you blood, and regulate blood pressure.


Cholesterol is produced in the liver and kidneys besides being consumed in your diet. It helps to absorb and move fatty acids.


Medium-chain triglycerides (MCTs) are fats with an unusual chemical structure that allows the body to digest them easily. Most fats are broken down in the intestine and remade into a special form that can be transported in the blood.