Basic Nutrients
Protein
Protein acts as your body’s building blocks. It is responsible for
building, maintaining and repairing all your body’s cells. Protein is made from
chains of the 22 amino acids (chemical compounds containing carbon, hydrogen,
nitrogen and oxygen) of which eight are essential (because they cannot be
produced by your body) and 14 are non-essential (because they can be produced
by your body). There are a potentially unlimited number of protein types
because they can be formed from any number and combination of the 22 amino
acids. However, this macronutrient can be broken down into two main types;
complete (which contains all eight essential amino acids) and incomplete (which
does not contain all eight essential amino acids). Apart from playing a key
role in the creation and maintenance of healthy cells protein also has other
key roles in the body. It assists in the production of antibodies, enzymes and
hormones, helps your blood clot and regulates a number of important processes
in the body. Protein is essential when trying to diet or gain muscle mass. For
optimal muscle building you should try to ingest 1-1.5 grams of protein per
pound of bodyweight.
Carbohydrates
Carbohydrates are your body’s primary energy source. They are
constructed from carbon, hydrogen and oxygen. Carbohydrates can be either
simple or complex with simple carbs containing one or two sugars and complex
carbs containing three or more. Apart from being a great source of energy, this
macronutrient is also an excellent source of phytonutrients (which protect your
body from free radical damage) and vitamins (which support many functions in
the body).
Whilst most carbohydrates supply your body with energy, fibre (also
known as cellulose) is an exception to this rule. Fibre is a complex carbohydrate
that cannot be digested and instead of providing energy it keeps blood glucose
levels under control, promotes good bowel health and protects you from certain
diseases.
Dietary Fats
Dietary fats are all constructed from a combination of carbon and
hydrogen. They are one of the 3 macronutrients but can be broken down into four
main types; monounsaturated fats (where carbon atoms are bonded to the hydrogen
atoms at all but one point), polyunsaturated fats (where carbon atoms are not
bonded to hydrogen atoms at two or more points), saturated fats (where all the
carbon atoms are bonded to hydrogen atoms) and trans fats (originally
unsaturated fats that have a carbon atom add to them either artificially or
naturally).
With the exception of man-made trans fats, all dietary fats are
beneficial to your health and have numerous roles in the body. Monounsaturated
fats keep your blood cholesterol and blood glucose levels under control whilst
also protecting you from cancer. Polyunsaturated fats are key for brain health
and also keep support strong bones, healthy skin and good vision. Saturated
fats support your vital organs, keep your immune system healthy and strengthen
your bones and cell membranes.
Water
The human body, which is made up of between 55 and 75% water (lean
people have more water in their bodies because muscle holds more water than
fat), is in need of constant water replenishment.
Water is crucial to your health. It makes up, on average, 60% of your
body weight. Every system in your body depends on water.
Nutritional Supplements
Nutritional supplements are used to supplement the deficiencies in our
diet. For optimal health we need all the nutrients we can get. Since no matter
how well we eat our diets most of the time do not provide all the nutrients we
need, nutritional supplements fill those gaps. Nutritional supplements can help
boost our immune system, provide us with energy, help remove toxins from our
bodies, improve our athlethisism, and help improve our overall fitness.
To take full advantage of what dietary supplements can offer, you must
choose the right health supplements to take. It is only by taking your choice
seriously will you be able to live a fuller, and better life. Understand that
supplements provide many health benefits but they should not replace proper nutrition
and nutritional practices. After all they are supplements.
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Nutritional
Categories
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Proteins
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Carbohydrates
(Starches)
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Chicken
Lean Beef
Turkey
Eggs
Whey Protein
Lean Pork
Salmon
Tuna
White Fish
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Brown Rice
Oatmeal
Sweet Potatoes
Whole Wheat Pasta
Wheat Chex
Whole Grain Cheerios
Red Potatoes
Wheateena
Beans
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Carbohydrates
(Fruits)
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Carbohydrates
(Vegetables)
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Apples
Grapefruit
Oranges
Pineapples
Blueberries
Pears
Prunes
Raisins
Strawberries
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Broccoli
Cauliflower
Zucchini
Mushrooms
Tomatoes
Carrots
Green
Beans
Corn
Spinach
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Fats
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Supplements
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Fish Oils
CLA
Sesame Seed Oil
Flax Seed Oil
Almonds
Avacados
Natural Peanut Butter
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Whey Protein
Creatine
Branch Chain Amino
Acids
Glutamine
Multi-Vitamins
Fish Oils
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Water
Drink plenty!!!
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