Nutrition 101

What we consume when we eat is simply called our DIET.  When people say they are going on a diet, that is funny to me, because using the word diet’s true definition means that person wasn’t eating before.  The politically correct term would be I’m altering or focusing my diet to support my goals in life.  In today’s frenetic fa(s)t-food world, the former can prove to be one of their toughest challenges.
Fueling the body and mind helps people perform optimally in day to day life.   Our energy levels and how we feel are directly related to what we put into our bodies.  Because of the dynamics of the human system is does not good to eat a balanced diet one day and go on a 6 day poor quality eating pattern.  Nor can we over eat and then say “I’ll work that off in my gym routine tomorrow,” well the body does not work like that either.
Their are 6 essential nutrients that our bodies cannot survive without, remove one for too long from a person’s diet and they will die, painfully.  Water, Protein, Fats, Carbohydrates, Vitamins, and Minerals are the six things a body needs to survive.  I”m gonna focus on 3 here..........
1. Carbohydrate – This nutrient is the royalty of energy production, as it provides the energy and fuel required during repetitive bouts of high-intensity exercise. It is stored in the form of glycogen in the muscles and the liver and is readily available when called upon.  The major caveat, however, is that the body’s storage tanks hold limited amounts of this fuel, thus predicating continual replenishment. 
This is especially true of what used to be known as “complex carbs,” (now referred to as “low-glycemic” carbs) such as whole grain cereals, pasta, brown rice, fruits, and vegetables.  Simple sugars (or “high-glycemic”carbs), such as those found in processed items such as soda, candy, snack foods, and even some starchy vegetables, may not provide the sustained level of energy release that is usually characteristic of complex carbs.
The carbohydrate classification models of complex/low glycemic and simple/high glycymic have been a topic of much debate and discourse in terms of blanket claims about their energy effects on every individual.  People tend to respond and adapt to food nutrients at a rate and level dictated by a cascade of individual differences.
The glycemic index – which rates carbohydrate sources by the effect they have on blood sugar –was originally designed to help diabetics control their blood sugars.  However, a multitude of factors play into this, including the amount of fiber it contains, how much is eaten, the amount of added fat, and the way it is prepared.
For more information on the glycemic index rating system, go to www.glycemicindex.com.
Without question, though, carbohydrates are the very best fuel for moderate and high-intensity exercise.  Additionally, they are the primary fuel source for the brain and all of the vital functions that it exhaustively executes. The complex/low-glycemic variety might be a better choice over the long-haul, but the simple/high-glycemic variety do provide glucose more rapidly for immediate post-exercise intake and can be beneficial, especially when combined with a small amount of protein.
The complex carbs are vital soon thereafter, as they contain many essential vitamins and minerals – or, “micro-nutrients” — that aid in recovery and assimilating food sources for energy and muscle building.  For instance, we know that carbohydrates can assist in sparing protein for muscle repair and growth, rather than allowing the body to use it as a primary energy source.
Recommendations for daily carbohydrate intake range from 50-60%, depending primarily upon activity level and calorie expenditure.  Obviously, athletes engaged in strenuous training, practice, and competition will require the higher end recommendation – and possibly a bit more.  This is especially true of the whole grain products, fruits, and vegetables, which we tell our athletes to get as much of as possible. This amounts to approximately 3 grams of carbohydrate per pound of body weight per day, which is a generous allotment, but is often needed by high-caliber athletes.
2. Protein — Some of the better sources for quality protein are lean meats, poultry, fish, eggs, low-fat dairy products, beans/legumes, and a variety of nuts. Since our muscles and hormones are constructed with protein components, these quality protein sources are extremely vital for histological (i.e., tissue) growth and repair.
Protein is comprised of any number of the 21 amino acids.  Nine of the amino acids are termed “essential,” due to the fact that we must obtain them from food.   The remaining 12 are called “non-essential” because our bodies can produce them, if necessary.
A “complete” protein is one that contains at least 8-9 of the amino acid complex, and many of the foods mentioned above fall into that category.
Depending upon the scientific source you choose to embrace, daily allowances of protein for athletes range between .07 – 1 gram of protein per pound of body weight per day.  On average, 15-25% of the daily caloric intake should be composed of lean, high-quality protein.
Athletes must be cognizant of not displacing the high-priority carbohydrates with excessive protein, or they will negate their primary energy source.  This is why “more is not necessarily better” when it comes to protein intake. 

3. Fats – First off, fats are not necessarily the demons that the name implies.  While it is true that excessive amounts of fat – primarily saturated (solid at room temperature) and trans fats (hydrogenated and partially hydrogenated oils) – are unhealthy, other fats serve vital functions.
Unsaturated fats (liquid at room temperature), such as those found in certain vegetable oils like canola and olive, as well as those derived from nuts, seeds and fish, can have numerous health benefits.  Collectively, these make up the monounsaturated, polyunsaturated, and linoleic/alpha linolenic fat categories that aid in the health of all of the body’s cells, can help reduce tissue inflammation, and have positive effects on the blood’s viscosity.
The bottom line on fats: Try to limit them to a daily recommendation of 25-30% of the total daily caloric intake – and keep most of that in the unsaturated fat category.

When it comes to what a person eats, the Wellness _Hero says this:  “garbage in, garbage out.”  The higher, more whole & natural a food a person puts into their body the better they will feel and be on the path to practicing daily wellness.