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Truly Huge Fitness Tips
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FITNESS TIPS FOR 1/31/2001
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Nutrition for Health and Fitness
by Tracy Anderson
www.tkalfn.homestead.com
Nutrition is probably the most important piece of the
healthy lifestyle puzzle, and usually the limiting factor
in performance. In this article I will cover the topic
generally, and after this series of articles I will go
more into detail.
First of all you must realize that all foods are made of
the macronutrients protein, carbohydrates, and fats.
Micronutrients such as vitamins, minerals and water
will be covered in a later article. Proteins are made
of amino acids and is the nutrient that builds and
repairs tissue, such as muscle. Carbohydrates are
the best source of energy that you can give your body.
Fats are also a good source of energy, having twice
the calories, but can easily be stored as body fat.
Protein contains 4 calories per gram. So 10 grams of
protein would yield 40 calories. Protein consumption
should be high enough to ensure your body has
sufficient amino acids to repair body tissue. Also,
muscles will use some amino acids, called branched
chain amino acids, as fuel, this is why athletes need
extra protein. Athletes consume ample amounts of
protein, because it is broken down during intense
exercise and used as fuel by the muscles. Extra protein
needed for muscle gain is actually low, you need
extra protein because muscles will use these branched
chain amino acids as fuel and you still need some left
for repairing of the muscles. The USRDA is .8 grams
per pound of body weight. Athletes usually will
consume 1 to 2 grams per pound. Some extreme
athletes or advanced bodybuilders and powerlifters
will consume even more.
Carbohydrates also contain 4 calories per gram. So
15 grams of carbohydrates will have 60 calories.
Carbohydrates are the best energy source for the body.
Realize however that carbohydrates are not created
equally. Basically there are two types of carbohydrates
and they are complex and simple. Complex
carbohydrates can even be broken down further into
starchy and fiberous. An example of a starchy
carbohydrate would be a potato, and fiberous would be
broccoli. Simple carbohydrates can also be broken into
smaller groups, but for know it is beyond the scope of
this article. Simple carbohydrate examples would be
sugar, lactose and fructose. Simple sugars should be
avoided because of the intense insulin response. Insulin
helps carry nutrients into cells, such as muscle cells
and fat cells. This is why a steady insulin level should
be achieved. You don't want your insulin levels to raise
or lower abruptly. When blood sugar levels get too high
insulin is released by the pancreas to lower the blood
sugar level. It does this by helping the transportation of
nutrients into cells. When your liver and muscle glycogen
stores become full then the rest is stored in fat cells.
When blood sugars get too low, glucagon is released by
the pancreas to help raise blood sugar levels back to an
acceptable level. Your body will strive to maintain this
level, because your central nervous system (brain and
spinal cord) always needs some blood sugar for normal
functioning.
Fat has 9 calories per gram, so 20 grams of fat would
yield 180 calories. I am sure you have heard about the
good fat, unsaturated, and the bad fat, saturated. I agree
that you should keep saturated fat to a minimum.
However, I think you should keep total fat intake to a
minimum also. Total fat intake averages about 40%,
of the average American diet, with a large portion of
that being saturated. I think that you should have a
total fat intake of 10-20%. Remember however you do
need fat in your diet. Fat helps in the absorption of
the fat soluble vitamins A, D, E and K. Fat also helps
with cellular functions involving most systems in the
body. Fat is also a good source of energy, when
you can tap into it, and cushions your body's
organs.
Reducing fat is relatively simple. Read the nutrition
labels of everything you eat and keep a mental track
of your total daily fat calories. Reducing fat will
yield a more healthier lifestyle while reducing
heart attack risk, and lowering cholesterol levels.
This concludes the brief overview of the nutrition
aspect of the four healthy lifestyle basics. Please
keep in mind that nutrition, in my opinion, is the
most important aspect of a healthy lifestyle.
Without proper nutrition, your training will suffer,
your results from aerobics will be hindered and most
importantly your goals will be harder to achieve.
I have helped hundreds of people with their diet and
have the experience to help you. But remember, I
can't eat the food for you, you must have self
discipline and be self motivated. The limiting
factor in achieving health and fitness goals is
usually nutrition. And the limiting factor in achieving
proper nutrition is usually discipline and self
motivation. If you have been exercising for awhile
and see little, if any, results, take a good look at
your diet. Most people think they are eating
healthy, when in fact, they are way off the mark.
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