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Nutrition and You Nutrition is the relationship of foods to the health of the human body. Proper nutrition means that you are receiving enough foods and supplements for the body to function at optimal capacity. It is important to remember that no single nutrient or activity can maintain optimal health and well being, although it has been proven that some nutrients are more important than others. Nutrition plays a critical role in athletic performance, but many active people do not eat a diet that helps them do their best. Without a basic understanding of nutrition, popping a pill seems easier than planning a menu.
In reality, there is no pill, potion, or powder that can enhance your performance like the right foods and fluids. All of the nutrients are necessary in different amounts along with exercise to maintain proper health. There are six main types of nutrients used to maintain body health. They are: carbohydrates, fats, proteins, vitamins, minerals, and water. They all must be in balance for the body to function properly. There are also five major food groups.
The groups are: fats and oils, fruits and vegetables, dairy products, grains, and meats. Exercise is also an important part of nutrition. Exercise helps tone and maintain muscle tissue and ensure that the body? s organs stay in good condition.
Healthy eating without exercise will not result in good nutrition and a healthy body neither will exercise without nutrition. The most important thing about exercise is that it be practiced regularly and that it be practiced in accompaniment with a healthy diet. It is also desirable to practice more that one sport as different sports exercise different areas of the body. Carbohydrates, proteins, and fats are the sources of energy for the body.
To have enough energy you need to consume enough energy. Getting adequate calories is one of the keys to an erogenic, or performance-enhancing, diet. With too few calories you will feel tired and weak, and you will be more prone to injuries. The contained energy is expressed in calories. There are 9 calories per gram in fat and there are about 4 calories per gram in proteins and carbohydrates.
Carbohydrates are the main source of energy for the body. A high-carbohydrate diet increases stores of glycogen, the energy for muscles, and improves overall athletic performance. The bulk of the days calories 60 % to 70 %should come from carbohydrates such as bread, cereal, grains, pasta, vegetables, and fruit. Different carbohydrate foods can affect your energy level in different ways. Digestion rates are expressed as a glycemic index.
Foods with a high glycemic index release energy into the bloodstream rapidly, while foods with a moderate or low glycemic index release their energy more slowly. However, beware of the old idea that simple sugars are always digested rapidly and cause wide swings in blood sugar, and that all complex carbohydrates like bread are digested more slowly and dont cause blood sugar fluctuations. This turned out to be wrong. If you exercise for longer than an hour, you can begin to deplete your muscles of glycogen. By consuming 30 to 75 grams per hour of high-glycemic-index carbohydrate in liquid or solid form when you exercise, you can minimize this effect. This energy is mostly used for muscle movement and digestion of food.
Some sources of carbohydrates are: grains, fruits, vegetables, and anything else that grows out of the ground. The energy in carbohydrates is almost instantly digested. This results in a quick rise in blood sugar which is soon followed by a drop in blood sugar which is interpreted by the body as a craving for more sugars. After a long workout or competition, your depleted muscle glycogen stores must be replenished, especially if you will be exercising again within the next 8 hours. Eat at least 50 grams of high-glycemic-index carbohydrate just after exercise, and consume a total of at least 100 grams of high-glycemic- index carbohydrate in the first 4 hours afterward. Moderate-glycemic- index foods may be added for the next 18 to 20 hours, with a goal of consuming at least 600 grams of carbohydrate during the 24 hours after an intense workout or competition.
This sugar low may also result in fatigue, dizziness, nervousness, and headache. However, not all carbohydrates do this. Most fruits, vegetables, legumes, and whole grains are digested more slowly. Oatmeal is an excellent choice for an inexpensive carbohydrate- rich breakfast. Fat is definitely an important energy source, particularly for athletes involved in prolonged, low-intensity activity. (For high-intensity, short- term activity, carbohydrate is the primary fuel source. ) About 20 % of the calories in a performance-enhancing diet should come from fat (1), most of it unsaturated fat like vegetable and fish oils. Fats, which are lipids, are the source of energy that is the most concentrated.
Fats produce more that twice the amount of energy that is in carbohydrates or proteins. Besides having a high concentration of energy, fat acts as a carrier for the fat soluble vitamins, A, D, E, and K. Also, by helping in the absorption of vitamin D, fats help make calcium available to various body tissues, in particular, the bones and teeth. Another function of fat is to convert carotene to vitamin A. Fat also helps keep organs in place by surrounding them in a layer of fat.
Fat also surrounds the body in a layer that preserves body temperature and keeps us warm. One other function of fat is to slow the production of hydrochloric acid thereby slowing down digestion and making food last longer. Some sources of fats are meats and nuts as well as just plain oils and fats. Protein plays a minor role in energy production, contributing only 5 % to 10 % of the energy used during prolonged exercise. Although the current recommended dietary allowance for protein is about 0. 4 grams per pound of body weight per day, most active people need slightly more. And athletes involved in heavy resistance exercise or prolonged endurance events may require 0. 7 to 0. 9 grams per pound per day.
Even this amount is relatively easy to eat, since 3 ounces of fish or chicken, 1 1 / 2 cups of tofu, or 1 1 / 2 cups of garbanzo beans contain 20 to 24 grams of protein. As an active person, you need protein for building muscles, repairing tissues, growing hair and nails, making hormones, and assisting in numerous other functions that contribute to a strong and healthy body. Protein is found in many foods such as meats and dairy products besides fish. The daily amount of protein you need ranges from 0. 5 to 0. 9 grams per pound of body weight per day; the higher end of the range is appropriate for athletes who are growing, building muscles, doing endurance exercise, or restricting calories. A 6 -ounce serving of fish provides about 40 grams of protein good part of the daily 75 to 135 grams of protein needed by a 150 -pound athlete.
The protein in fish is among the most healthful animal sources of protein. Thats because fish is low in saturated fat, the type associated with clogged arteries and heart disease. Saturated fat (as in beef lard and cheese) is solid at room temperature. Fish would be unable to function if their fat were saturated like that of many warm-blooded animals. Instead, fish store energy in the form of polyunsaturated oils that are soft and flexible in the cool temperatures of oceans and mountain streams. Proteins, besides water, are the most plentiful substance in the body.
Protein is also one of the most important element for the health of the body. Protein is the major source of building material in the body and is important in the development and growth of all body tissues. Protein is also needed for the formation of all hormones. It also helps regulate the body? s water balance. When proteins are digested they are broken down into simpler sections called amino acids.
However, not all proteins will contain all the necessary amino acids. Most meat and dairy products contain all necessary amino acids in their proteins. Proteins are available from both plants and animals. However, Animal proteins are more complete and thus desirable. As mentioned above, there are six nutrients. All vitamins are organic food substances that are found only in living things, plants and animals.
It is believed that there are about twenty substances that are active as vitamins in human nutrition. Every vitamin is essential to the proper growth and development of the body. With a few exceptions, the body cannot make vitamins and must be supplied with them. Vitamins contain no energy but are important as enzymes which help speed up nearly all metabolic functions. Also, vitamins are not building components of body tissues, but aid in the construction of these tissues.
It is impossible to reliably determine the vitamin requirements of an individual because of differences in age, sex, body size, genetic makeup, and activity. A good source of a recommendation is the RDA. The RDA makes it? s recommendations based on studies of consumption of the given nutrient.
On the recommendation it will usually specify what size diet the recommendation is based on, for example, a two thousand calorie per day diet. It is harmless to ingest excess of most vitamins. However, some vitamins are toxic in large amounts. Vitamin A is a fat soluble vitamin which is only available in two forms. Pre-formed, which is found in animal tissue. The other is carotene, which can be converted into Vitamin A by animals.
Carotene is found in easily found in carrots as well as other vegetables. Vitamin A is important to the growth and repair of body tissues and helps maintain a smooth, soft, and disease free skin. It also helps protect the mucus membranes of the mouth, nose, throat, and lungs which reduces the chance of infection. Another function is helping mucus membranes combat the effects of air pollutants. Vitamin A also protects the soft lining of all the digestive tract. Another function of vitamin A is to aid in the secretion of gastric juices.
The B complex vitamins have many known sub-types, but they all are water soluble vitamins. The B vitamins can be cultivated from a variety of bacteria, yeast, fungi, or molds. They are active in the body by helping the body convert carbohydrates into glucose, a form of sugar. B vitamins are also vital in the metabolism of proteins and fats. They are also the single most important element in the health of the nerves. B vitamins are also essential for the maintenance of the gastrointestinal tract, the health of the skin, hair, eyes, mouth, liver, and muscle tone.
The intestine contain a bacteria that produces vitamin b but milk-free diets, and taking sulfonamides or antibiotics can destroy these bacteria. Whole grains contain high concentrations of B complex vitamins. Also, enriched bread and cereal products contain high concentrations of B vitamins due to a governmental intervention of the whole food group to ensure that the nation was getting enough B vitamins Vitamin C, also known as ascorbic acid, is a water soluble vitamin. It is sensitive to oxygen and is the least stable of all vitamins. One primary function of vitamin C is to maintain collagen, a protein necessary for the formation of skin, ligaments, and bones.
Vitamin C also plays a role in healing of burns and wounds because it aids the formation of scar tissue. It also helps form red blood cells and prevent hemorrhaging. Another function is to prevent the disease, scurvy, which used to be seen in sailors because of their lack of vitamin C in their diet. This was corrected by issuing each sailor one lime per day which supplied citric acid, a source of vitamin C.
Other sources include broccoli, Brussels sprouts, Strawberries, Oranges, and grapefruits. Vitamin E is a fat soluble vitamin which is made up of a group of compounds called tocopherols. There are seven forms of it but the form known as Alpha tocopherol is the most potent. Tocoherols occur in the highest concentrations in cold pressed vegetable oils, all whole raw seeds and nuts, and soybeans. Vitamin E plays an essential role in cellular respiration of all muscles, especially the cardiac and skeletal. It makes these muscles able to function with less oxygen, thereby increasing efficiency and stamina.
It also is an antioxidant, which prevents oxidization. This prevents saturated fatty compounds from breaking down and combining to form toxic compounds. Minerals are nutrients that exist in the body and in organic and inorganic combinations. There are approximately seventeen minerals that are necessary in human nutrition.
Although only about four or five percent of the body weight is mineral matter, minerals are important to overall mental and physical health. All of the body? s tissues and fluids contain some amount of mineral. Minerals are necessary for proper muscle function and many other biological reactions in the body.
Minerals are also important in the production of hormones. Another important function of minerals is to maintain the delicate water balance of the body and to regulate the blood? s pH. Physical and emotional stress causes a strain on the body? s supply of minerals. A mineral deficiency often results in illness, which may be treated by the addition of the missing mineral to the diet.
Calcium, a primary mineral, is available through dairy products. In order to get all the other minerals, one should eat protein rich foods, seeds, grains, nuts, greens, and limited amounts of salt or salty foods. They dont contribute energy themselves, but vitamins and minerals are integral to food metabolism and energy production. Iron and calcium are the minerals most commonly deficient in athletes, and strict vegetarians may be deficient in vitamin B 12. By consuming adequate calories and following the food guide pyramid plan, your needs for all the important micronutrients can be met.
Water is the ultimate erogenic airbus because the body has a poor thirst mechanism, you must drink before you feel thirsty. Once you are thirsty you are already slightly dehydrated, and your performance will be diminished. To stay well hydrated, you need to drink about a quart of caffeine- free, nonalcoholic fluids for every 1, 000 calories of food you eat, assuming you maintain your weight. To ensure that you are well hydrated before you exercise, drink 2 cups of water or sports drink 2 hours beforehand. To avoid dehydration during exercise, begin drinking early and at regular intervals. For exercise lasting an hour or less, 4 to 6 ounces of cool water every 15 to 20 minutes provides optimal fluid replacement.
During exercise that lasts longer than 60 minutes, carbohydrate- electrolyte beverages containing 5 % to 8 % carbohydrate should be drunk at the same rate to replace fluid and spare muscle glycogen. Also, consuming sports drinks during intense activities such as soccer or basketball may enhance performance. After exercise, replace every pound lost during exercise with at least 2 cups of fluid. Fiber, found only in plant foods, is an indigestible form of carbohydrate that provides plants with structural rigidity. Fiber is classified by its ability or inability to dissolve in water. Most plant foods contain both types. (See Soluble and Insoluble Fibers, below. ) Both soluble and insoluble fibers enhance the work of the intestines, but in different ways.
Following are some of the health benefits of these types of fiber. Soluble fiber slows the absorption of sugars and starches from the small intestine into the bloodstream. This action helps smooth out the peaks and valleys in blood sugar levels, possibly helping to ward off type 2 (adult onset) diabetes. For someone who already has diabetes, soluble fiber helps control blood sugar levels Cholesterol made by the body is an ingredient in bile, a substance that is used in digestion and is recycled. Soluble fiber binds to bile acids in the intestines, thereby lowering the bodys cholesterol pool. Soluble fiber can lower blood cholesterol levels by at least 5 % in people with healthy cholesterol levels, and even more in those who have elevated cholesterol.
Insoluble fiber provides bulk that helps move food residues through the intestine, which helps prevent constipation and diverticula r disease. Insoluble fiber also flushes carcinogens, bile acids, and cholesterol out of the system. Studies of total fiber intake (soluble and insoluble) show a decreased risk of colon, rectal, breast, prostate, and other cancers with consumption of a high-fiber diet. Dietary fiber plays an important role in weight management. Because fiber helps you feel full and slows the emptying of your stomach, you eat less. Also, high-fiber diets tend to be low in calories and less likely to contribute to obesity.
By avoiding obesity, you lower your risks for the development and progression of heart disease, cancer, high blood pressure, and diabetes. To increase your fiber intake, make plant foods the foundation of your diet. For packaged foods, read nutrition labels for the amount of fiber per serving good source of fiber contains more than 1 gram per serving. Refined bread and cereals usually contain less than that, and beans, whole grains, and fiber-fortified bread and cereals usually have more (table below). Be sure to get plenty of fluid with a high-fiber diet.
Common Fiber-Containing Foods Food Dietary Fiber Content (grams) Kidney beans, cooked (3 / 4 c) 9. 3 Cereal, All Bran (1 / 3 c) 8. 5 Prunes, dried (3 medium) 4. 7 Popcorn, air popped (3 1 / 2 c) 4. 5 Pear (1 medium) 4. 1 Apple (1 large) 4. 0 Orange (1 large) 4. 0 Potato, baked, with skin (1 medium) 4. 0 Spinach, cooked (1 c) 4. 0 Sunflower seeds (1 oz) 4. 0 Banana (1 medium) 3. 8 Rice, brown, long-grain, cooked (1 c) 3. 3 Carrots, cooked (1 / 2 c) 3. 2 Barley, cooked (1 / 2 c) 3. 0 Strawberries (1 c) 2. 8 Bread, whole wheat (1 slice) 2. 4 Cranberries (1 / 2 cup) 2. 0 Cereal, wheat flakes (3 / 4 c) 1. 8 Oatmeal, cooked (3 / 4 c) 1. 6 Seaweed, nori or kobe (1 c) 1. 0 Bread, white (1 slice Increase your fiber slowly to prevent cramping, bloating, and other unpleasant symptoms. Be aware, too, that you can get too much fiber. Excess fiber decreases the absorption of minerals, and large amounts over a short time in supplements can lead to a serious intestinal obstruction. More than 50 grams per day is probably too much. Nutrition is just one aspect of total body health. It is important to remember that on must compliment good nutrition with good exercise and emotional health in order to achieve complete well being.
It is also important to remember that no one part of nutrition will completely fulfill the body? s requirements for health. Knowledge of the nutrients and their function is essential to understanding the importance of good nutrition. Bibliography References Kromhout DE, Bosschieter EB, de Lezenne, et al: The inverse relation between fish consumption and 20 -year mortality from coronary heart disease. N Engl J Med 1985; 312 (19): 1205 - 1209 Boat KH, Bjerve KS, Norway A: Habitual fish consumption, plasma phospholipid fatty acids, and serum lipids: the Tromso study.
Am J Clin Nutr 1992; 55 (6): 1126 - 1134 Ascherio A, Rimm EB, Stampfer MJ, et al: Dietary intake of marine n- 3 fatty acids, fish intake, and the risk of coronary heart disease among men. N Engl J Med 1995; 332 (15): 977 - 982 Schaefer EJ, Lichtenstein AH, Lemon-Fava S, et al: Effects of National Cholesterol Education Program Step 2 diets relatively high or relatively low in fish-derived fatty acids or plasma lipoproteins in middle-aged and elderly subjects. Am J Clin Nutr 1996; 63 (2): 234 - 241 Nancy Clark, MS, RD: Fueling Workouts on a Shoestring. The Physician and Sportsmedicine. Vol 25 No. 9 September 97 Susan M. Kleiner, PhD, RD: Fiber Fundamentals: Up-to-Date Answers to Common Questions.
The Physician and Sportsmedicine. Vol 26 No. 3 March 98 NSCA. Nutrition News: Vitamin F: Vegetable Oil Extracts and Their Use in Menopause and Athletic Conditioning. National Strength &# 038; Conditioning Association Journal 1 (5): 22. Werblow, Joan, and Alice Hennemen, Hazel Fox. Nutrition Report: Vitamin B- 15.
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Nutrition and the Athlete: The Building Blocks of Life. National Strength &# 038; Conditioning Association Journal 2 (1): 41. Werblow, Joan, Annable, and Alice Henneman, MS, Hazel Fox, PhD. Nutrition: Whats the Score. National Strength &# 038; Conditioning Association Journal 2 (2): 20 - 21. Grandjean, Ann, C.
Nutrition Report: The Importance of Water for the Athlete. National Strength &# 038; Conditioning Association Journal 2 (3): 40 - 41. Grandjean, Ann, C. Nutrition Report: The Pregame/Workout Meal. National Strength &# 038; Conditioning Association Journal 2 (4): 29 - 30.
Grandjean, Ann, C. , and Linda J. Schroeder, RD, MS Nutrition REport: Nutrition for Athletes. National Strength &# 038; Conditioning Association Journal 2 (5): 44 - 45. Grandjean, Ann, C. , and Daniel F. Hanley, MD Nutrition Report: Weight Control and Weight Loss for Competition and Performance. National Strength &# 038; Conditioning Association Journal 2 (6): 50 - 51.
Grandjean, Ann, C. , and Arnold E. Schaefer, PhD. Nutrition: Protein Needs and Muscle Gain. National Strength &# 038; Conditioning Association Journal 3 (2): 48 - 49. Girl, Tim.
Nutrition: Effects of Ascorbic Acid on Athletic Performance. National Strength &# 038; Conditioning Association Journal 3 (3): 40 - 42. Johnston, Linda, S. , and Ann C. Grandjean, RD, MS Nutrition: Glandular Concentrates: What Are They and What Do They Do for the Athlete? National Strength &# 038; Conditioning Association Journal 3 (4): 34 - 35. Grandjean, Ann.
Nutrition: Research in Sports Nutrition. National Strength &# 038; Conditioning Association Journal 3 (5): 52. Grandjean, Ann. Nutrition: Anabolic Steroids Where We Stand Today. National Strength &# 038; Conditioning Association Journal 3 (6): 58 - 59, 63. Grandjean, Ann, C. , and Herm J.
Schneider. Nutrition: Off-Season Weight Control for Baseball. National Strength &# 038; Conditioning Association Journal 4 (1): 52 - 54. Greek, Joe, and Esther Haskvitz. Nutrition: The Effects of a Liquid Supplement on Weight Gain and Percent Body Fat in College Football Players During a Weight Training Program. National Strength &# 038; Conditioning Association Journal 4 (2): 45 - 46.
Grandjean, Ann, C. Nutrition: Special Considerations for Weight Loss and Glycogen Loading for Wrestling. National Strength &# 038; Conditioning Association Journal 4 (3): 50 - 51, 66. Hickson, James, F. , and John Schrader.
Nutrition: Female Athletes and Their Problem Nutrients. National Strength &# 038; Conditioning Association Journal 4 (4): 20 - 21. 329
Free research essays on topics related to: coronary heart disease, blood sugar levels, engl j med, amino acids, fatty acids
Research essay sample on Coronary Heart Disease Blood Sugar Levels
