Nutrition
Nutrition is the fundamental to life. The body needs nutrients to live, We consume food and drink to stay alive, it provides the body with energy (along with hundreds of other benefits).
Along with it keeping us alive, it also makes a major impact on sports performance, fitness, weight loss, gaining muscle, improving day to day life, mental health and increasing life expectancy.
It has an enormous effect on sporting performance and can make or break someone’s sporting career, if there nutrition is in check they can achieve there goals and achieve even more than they had hoped for, however if its poor and it hinders there gains they will likely lose motivation and quit, this where a personal training trainer comes in. Some people spend hours a week in the gym, wasting all there precious time and money and still not meeting the goals they had hoped for. A majority of the time this is down to nutrition.
The main nutrients are broken down into two categories, Macro and Micro.
Macro nutrients are the nutrients that are needed in much larger quantities than other nutrients; there are 3 types of nutrients that fall into this category, Carbohydrates, Proteins and Fats.
Carbohydrates:
Carbohydrates are the primary source of energy for the body; this makes them one of the most vital nutrients in a standard diet. They are made up off 3 different elements, carbon, hydrogen and oxygen (CHO). Carbohydrates can be split into two groups, complex (CC) and simple (SC).
Complex carbohydrates are made up of more complex bonds, therefore taking longer to break down and releasing there energy slower but lasting longer. Simple carbohydrates are made up of few bonds, normally 1 or 2 and therefore can be broken down and converted to glycogen a lot faster, because of this they release there energy very fast but are also used up very fast.
Protein:
Protein is another vital nutrient; the amino acids that come with the protein are the building blocks to muscles and are responsible for the growth and repair of the muscles. Protein is the final energy back up after carbohydrates and fats but is rarely accessed in large amounts for energy by the average person. Protein is often measured by quality, the amino acid make up of the protein; some foods provide more essential amino acids in higher amounts so therefore they are more valuable to the body. Amino acids come in different forms, some forms are best suited to certain situations for example, ‘free form’ is well suited for post-workout as it doesn’t require digestion and it’s transferred straight in the blood stream, this can be found in supplements such as glutamine. Proteins other functions include: the manufacture of hormones, antibodies, enzymes, and tissues. It also helps maintain the proper acid-alkali balance in the body.
Fats
Dependant on what fats people consume this nutrient can be seen as the worst. However if people strictly moderate there bad fat consumption and get nearly all there RDI of fat from healthy fats then It isn’t such an issue. Healthy fats play important role in the body such as healthy brain development, reducing life threatening diseases such as heart disease, reducing LDL (low-density lipoproteins). Consuming bad fats basically works in reverse, causing all the life threatening diseases that healthy fats help to reduce and of course along with sugar being the main cause in obesity. There are several different types of fats:
Saturated Fat – Saturated fat is a natural fat found in all dairy products and animal products. The liver uses fat to manufacture cholesterol, therefore a diet containing a high amount of saturated fat can increase bad LDL cholesterol levels. Even though saturated fats can cause some major health problems if not consumed in moderation they do have some use in the body, it slows down meal absorption giving the ‘feel full feeling’ for longer, provides the building blocks for cell membranes, carriers for important fat-soluble vitamins such as vitamins A, D, E and K.
Polyunsaturated – This too is a natural fat, found in some fish, corn, beans, oils. These work against saturated fat and help to reduce bad diseases such as LDL. The only problem is if consumed in a large amount they may start to reduce your HDL (high-density lipoproteins) which is the good cholesterol.
Mono unsaturated – These are arguably the most healthy fat to consume, found mainly in oils, nuts, vegetables and some fish they have all the benefits that polyunsaturated fats do while not reducing the HDL which is our good cholesterol.
Trans-fatty acids – These are the worst type of fats around, often found in fried food and treats such as cakes and sweets. Also known as ‘Trans’ fats or hydrogenated fats these have been slated by health professionals in recent years, for this reason a lot of big companies have changed back to natural oils for use in or with there products. Trans fats like saturated increase LDL but grant none of the health benefits saturated fats did, if that’s not bad enough they also reduce HDL which is the good cholesterol.
Water
Another main nutrient that is vital for us to survive is water, even though it doesn’t fall into Micro or Macro it’s still essential. The body is two-thirds water, without fluids we wouldn’t be able to survive making water arguable the most essential nutrient. Water has several key functions:
– Water helps transport nutrients and waste products in and out of cells.
– Water is necessary for all digestive, absorption and circulatory functions
– Water is needed for the utilization of the water-soluble vitamins.
– It is needed to regulate the proper body temperature.
Like Macro nutrients Micro nutrients are essential for life however they are required in smaller amounts, usually a couple of grams a day or less, however these are still very valuable nutrients. There are two categories of micro nutrients, vitamins and minerals, however several nutrients fall into each group. In recent years we have become more aware of there importance, the U.S. Food and Drug Administration (FDA) have now formulated recommended consumption levels for vitamins called recommended daily allowances (RDAs). However these allowances do not account for the amount needed to maintain maximum health they just recommend the bare minimum to maintain borderline health levels (and the main population still don’t reach the RDA’s). Those that exercise on a regular basis, or are under great stress, on restricted diets, mentally or physically ill; those on medication; people recovering from surgery; and smokers all need to increase there intake.
Vitamins
Vitamin
Source
Benefit
A
Liver, milk, butter, cheese, butter, carrot
Skin, vision, mouth, digestive system, urinary system
B
Animal products, yeast extracts, asparagus, broccoli, spinach, bananas, potatoes, dried apricots, dates and figs, milk, eggs, cheese, yoghurt , nuts and pulses, fish, brown rice
Helps the body to use folic acid and helps with cell repair, digestion, the production of energy and in the immune system. Vitamin B12 is also needed for the breakdown of fat and carbohydrate
C
Peppers, broccoli, spinach, brussel sprouts, citrus fruits, berries, tomatoes, potatoes, cabbage
Maintenance and repair of connective tissue, bones, teeth, and cartilage; promotion of healing and iron absorption
D
Milk, fish oils, butter, egg yolks, sunlight.
Maintenance of bones and teeth; promotion of calcium absorption.
E
Vegetable oils, whole grains, nuts & seeds, green leafy vegetables, asparagus, peaches
Protection and maintenance of cellular membranes.
Minerals
Sodium and Potassium
Both are important in maintaining the body’s water balance controlling the composition of blood and other body fluids. Sodium chloride (commonly known as salt) is present in processed foods and in small amounts in vegetables, fruits and grains. Most people consume too much sodium which can lead to high blood pressure and various other problems. Potassium is widely found in vegetables, especially root vegetables and wholegrain cereals.
Iron
Iron is an essential component of haemoglobin which transports oxygenated blood throughout the body. Iron deficiency is one of the most common nutritional problems in a typical diet. Research shows vegetarians are no more prone to iron deficiency than meat-eaters. Found in leafy green vegetables, pulses, wholemeal bread, dried fruit, and pumpkin seeds.
Vitamin C helps to absorb iron.
Calcium
Calcium is a fairly well known nutrient, mainly associated with the strengthening of bones and teeth however it has many other benefits that most people are unaware off. Calcium is a micro nutrient meaning its still essential but we don’t need to consume it in such high amounts. Like the other nutrients it’s important to keep your body in a healthy state. Over 90% of our calcium supply is stored in our bones and teeth; the rest is concentrated in the blood, muscles and intercellular fluids.
In the past calcium was just considered by most, a nutrient to keep bones and teeth healthy and strong, however recent studies have shown that this isn’t the only reason for people to get there RDA there are many other major health benefits associated with the consumption of calcium.
Reduces LDL (low-density lipoprotein) cholesterol – This is the bad cholesterol that leads to fatal diseases such as coronary artery disease. Studies have shown that consuming around 1500-2000mg of calcium will on average reduce LDL by around 11%.
Improve Fat loss – Several studies have shown a high calcium diet (1500mg +) helps aid fat loss compared to a normal diet containing only around 500mg of calcium, studies have also proven that it helps to reduce fat regain on the diet has been completed. For example, a study by Zemel et all (2002) looked at the effects of calcium supplements on obese adults who were dieting. They found that a high-calcium diet (1200-1300 mg/day) resulted in greater fat loss compared to a low-calcium diet (400-500 mg/day).
Increases bone density and strengthen bones, stronger bones will improve sporting performance, reduce risk of injury, improve posture and help bones develop when younger.
Helps to Prevent Osteoporosis
Helps to transport amino acids and creatine
A recent study by the British journal of nutritionists found that a lack of calcium in the diet will make the brain tell the body to consume more foods to get the required nutrients therefore increasing weight gain
A study by the University of Tennessee found:
When the body’s low on calcium the body releases a hormone called parathyroid from glands in the neck. This hormone stimulates your bones to release some calcium into your bloodstream. The problem is that parathyroid hormone will stimulate the production of fat and inhibit its breakdown. As a result your body stores fat and holds on to it more stubbornly
Main food source
Nutrient
Food
Carbohydrates
Oats, rice, potatoes, pasta, bread, cereal, fruit, veg, beans, sugary treats (bad type of carbohydrates)
Proteins
Meat, milk, cheese, yogurt, eggs, beans, soy, fish
Fats
Dairy products, crisps, cakes, chocolate, fish, meat, oils, nuts, some vegetables
Fibre
Wholemeal or brown pasta/bread/rice/cereal , fruit and veg, nuts, beans.
Calcium
Dairy products