Basic Nutrients

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.

 Lack of water can lead to dehydration, a condition that occurs when you don't have enough water in your body to carry on normal functions. Even mild dehydration - as little as a 1% to 2% loss of your body weight - can sap your energy and make you tired. Dehydration poses a particular health risk for the very young and the very old.

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.

Nutritional Categories
Proteins	Carbohydrates (Starches)
Chicken Lean Beef Turkey Eggs Whey Protein Lean Pork Salmon Tuna White Fish	Brown Rice Oatmeal Sweet Potatoes Whole Wheat Pasta Wheat Chex Whole Grain Cheerios Red Potatoes Wheateena Beans
Carbohydrates (Fruits)	Carbohydrates (Vegetables)
Apples Grapefruit Oranges Pineapples Blueberries Pears Prunes Raisins Strawberries	Broccoli Cauliflower Zucchini Mushrooms Tomatoes Carrots Green Beans Corn Spinach
Fats	Supplements
Fish Oils CLA Sesame Seed Oil Flax Seed Oil Almonds Avacados Natural Peanut Butter	Whey Protein Creatine Branch Chain Amino Acids Glutamine Multi-Vitamins Fish Oils
Water Drink plenty!!!

 

Breath in, breath out

I have had some strange looks when I tell people what I’m about to tell you now. The chances are 8 out of 10 that you are breathing wrong. What? But how can I breathe wrong Will? I have been breathing my whole life and now you are telling me that I’m doing it all wrong?

A quick test, place your hand on your stomach and take a deep breath in. What movement is there in your belly? Does it stay the same, expand or contract? More than likely it would stay the same or have a slight contraction. But why, what is wrong with that? What should be happening is as you take a breath of air the diaphragm should contract and push down in the stomach cavity, this will push your stomach out allowing a deep breath of air. As you exhale the diaphragm will relax and the stomach will go back to the original position.

Since the discovery of the mirror the modern man has become very conscious of what he/she looks like. To look better to ourselves (and the pretty ladies or lads in the gym) we tend to hold your bellies in to instantly shed a few extra “mental” pounds around the waist. With this happening we have evolved to breath wrong. It is called chest breathing or shallow breathing.

If you look at a baby when sleeping, the most natural form of human life unspoilt by the modern world, how they are breathing. As the baby inhale you just see this massive pot belly pushing out and as the baby exhales it flattens out again.

Now the next question is what does this have to do with exercise? The answer is quite simple and straight forward, EVERYTHING.

By doing the right breathing you can teach your body to maximise your oxygen intake and, what is almost the most important thing to me, to activate the core. The core’s inner unit is very lazy and needs to be reminded on a regular basis that it needs to activate and do some work.

By doing proper core activation the training you do on the core will be more effective and it will respond better to the exercises. You will see results a lot quicker and you will be able to lift a lot more weight. Watch this space for more of that.

Rule of thumb when doing any weight bearing exercise, as you do the work you breath out, again this will aid in core activation that will assist and protect you in the strain under the weight.

Here is a simple exercise for you to do. It will get you in the habit of using the diaphragm for breathing, as you sit in the office at your desk, on the tube, in your car or in front of the telly, force yourself to expand your stomach as you take a deep breath and contract as you exhale out again. You can use your hand and place it on your stomach to guide the movement.

In the beginning this exercise will feel a bit forced, like anything you do for the first time, it will become natural again.