Feb. 03 2021 — By: Curmari Lewis, Personal Trainer/Creator
Today I will be discussing nutritional recommendation in regards to the human body. At the end of this blog you will find resources to licensed dietitians and nutritionist in your area, and websites that will help you track your diet (FREE). As a personal trainer it is important I let each individual know the benefits of having a balanced diet. Of course economical and lifestyle habits play a huge role in what we eat, but this blog will explain daily energy needs, protein in foods, factors affecting protein requirements, and carbohydrates and performance. Before going into details on foods that benefit the body, I want to clearly state, The service I provide is in physical fitness and sport- related fitness. I do not hold the credentials to provide a client with an individualized nutritional plan because that is not my scope of work. As a fitness trainer I will provide you the nutritional knowledge and recommendations needed for your fitness goal. Lastly, I will always provide a client with a Licensed dietitian or nutritional professional upon request. Some reasons individuals use dietitians/ nutritional professional is as follows:
- Healthier Eating based on body type & lifestyle
- Professional sport athlete
- Training for Fitness competition
- Reduce or increase body mass
This is just a list of a view benefits nutritional professional provide individuals. I highly recommend having a balanced diet and coaching in nutrition because what we put in our body is one of many factors that determine health risk such as disease, injury, and unhealthy foods. For more information on local dietitians visit: www.eatright.org
Foods provide a mix of nutrients and when food is consumed it is mechanically designed and moved through the digestive tract. Lets discuss daily energy needs. A calorie is a unit of energy and is defined as the amount of heat energy required to raise the temperature of 1 kilogram or liter of water. Your total daily energy expenditure is defined as the amount of energy (calories) spent, on average in a typical day. Any physical activity unstructured or structured requires energy. For basis knowledge unstructured physical activity are activities of daily living such as gardening, walking steps, walking for a prolong time, domestic and occupational activities. Structured physical activity is a planned program of fitness such as a strength training program, weight loss, improve fitness, and so forth. Do you every feel heavy, tired, lazy, or sleepy? it may be the foods or the lack their of consumed. Let me tell you why!
Protein in Foods
Carbohydrates and fats are the prime sources of energy in the human body. Protein may also provide engird, but it is not its major function. The primary function of protein is to build and repair body tissues and structures. To add, protein can be used for energy if calories or carbohydrates are insufficient in the diet set for the individual goals. Vitamins, minerals, and water are not energy sources, According to Eric Rawson in textbook Nutrition for Health Fitness & Sport, explains how all nutrients are used to promote growth and development by building and repairing muscle tissue. The goal of consuming healthy food is to help regulate and maintain the diverse physiological processes of human metabolism. If a food source is low or lacking in one or more essential amino acids, it is known as an incomplete protein. The essential amino acid that is missing or present in the smallest amount is called the limiting factor of the protein which means the protein function will work on all or none principle. All amino acids must be present at the site of protein manufacture. For example eating a chicken breast served with vegetables will allow this process to occur. When I make nutritional recommendation to clients I use a BV chart which is just a chart that shows the adaption phase protein requirements in clients train to body build, endurance athletes, and recreational athletes. I use this chart for each individuals goal to make proper suggestions on the amount of protein that should be eaten for a particular fitness program.
Factors Affecting Protein Requirements
There are several factors that affect protein requirements when training to follow a balanced diet. The following include an individuals daily exercise and physical activity levels, daily caloric consumption, body- composition goals, and sports- performance goals. For the sake of your time of reading I will briefly explain these factors. Exercise both anaerobic and aerobic exercise can affect protein requirements in different ways. Exercise increases the oxidation of amino acids as well as the rate of protein turnover in lean body mass during record. Caloric intake requirements will increase as total energy intake decreases which primary goal is to satisfy the majority of energy needs with carbohydrates and fat, saving protein for tissue repair and growth. Some explains of complete protein food sources listed below:
- Whole egg
- Yogurt and granola
- Oatmeal with milk
- Lentils and bread
- Milk products
- Rice & Beans
- Peanut butter on whole- wheat bread
- Sunflower seeds and peanuts
- Macaroni and cheese
- Hummus (chickpeas and sesame paste) with bread
- Bean soup with whole- grain crackers
- Meat & poultry
Protein requirements can be affected by anaerobic and aerobic exercise, total energy intake, caloric intake, and carbohydrate intake. If you take anything out of this section understand this for any fitness goal. Protein supplementation is not typically recommended in general use among other fit individuals. According to www.scandpg.org, no substantial evidence exists that either using protein supplements to replace food or increasing protein intake above requirements will enhance performance or adult skeletal muscle hypertrophy. However supplemental protein may be useful for the following:
- To quickly get amino acids into the blood before and after weight training
- To replace whole- food portions for weight- loss
- In situations when food is not available
- For bodybuilders, wrestlers, or other weight- conscious athletes preparing for competition.
Lets Talk Carbs!
Carbohydrates are compounds containing carbon hydrogen, and oxygen and are generally classified as sugars (simple), starches (complex), and fiber. The definition of sugar as it appears on a food label, is any monosaccharide or disaccharide. For the sake of time and understanding. A monosaccharides is a single sugar unit, many of which are connected to make starches (the storage form of carbohydrates in plants) and glycogen (the storage form of carbohydrates). Polysaccharides are long chains of monosaccharides unties linked together and found in foods that contain starch and fiber. These foods are often times known as complex carbohydrates are primarily starch and fiber, and starch is digested to glucose. Carbohydrates are the chief source of energy for all body functions and muscular exertion. Lets discuss the performance benefits of Carbs!
Some explains of Carbs include:
- soy beans
- pinto beans
- brown rice
- power bar
- orange juice
- whole- wheat bread
- graham crackers
- life savers
- white bread
Carbohydrate and performance go hand and hand together. Carbohydrates are vital for maximal sports performance. When performing high-intensity, short- duration activity (anaerobic), muscular demand for energy is provided for and dependent on muscle glycogen. When performing endurance exercise (aerobic) etc note that carbs produce the body with the suitable energy needed to perform physical activity. Now some Recommendations: The amount of carbohydrate in the diet can affect performance. High- carbohydrate diets increase the use of glycogen as fuel, whereas a high- fat diet increases the use of fat as fuel. Some evidence shows an increase in performance associated with the consumption of high- fat diets. These improvements are seen in exercise performed at a relatively low intensity. Understand this more than anything when it comes to carbs. As the intensity of exercise increases, performance of high- intensity exercise will be impaired. For questions on carbohydrate intake recommendations based on your fitness goals contact me directly by CALL/TEXT 877-242-7286. Also: For recommendations on intake before, during, & after exercise book an appointment with me to discuss.
As I close this weeks fitness topic on foods, nutrition, and health recommendations I want to provide a few resources to benefit your nutritional needs and goals. Your Journey starts when you establish a plan and foundation! Get started and Contact me for free consultation. Be sure to stay posted on upcoming fitness blogs. I will be diving into the following:
- Water & performance
- The myth about weight loss supplements (Pills, juicing, fasting, etc)
- Altering Body Composition
- How to Clarify Fitness Goals
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