Nutrition and Exercise
There are so many fad diets and other ways to obsess over how you should
be eating. Although, it is good to watch
what you eat, I believe there is a much simpler strategy than following a strict
diet by simply reminding yourself that it is the quality of food and not
quantity. People need to respect their
bodies and think about what they are putting into them. Is it going to hurt or help you?
Nutrition is
a very broad subject with a variety of views.
If people, especially athletes,
follow a guideline that suits them best and truly benefits their body, eating
healthy will be easy. The guidelines
indicate the levels of carbohydrates, protein, and fats because all are
important!
When dealing
with exercising, nutrient intake assists with maintenance, repair, and growth
of tissue so the types of foods that are entering your body, definitely affects
exercise performance (1). Recommendations
can be made about how much a person should intake but it depends on a person's
daily energy expenditure.
It is
important to consider the amount of energy a person is consuming because
depending on their goals, they may need to burn more energy or save
energy. If weight is maintained then the
balance between taking in energy and burning off is equal (2).
There is not
a simple number to express how much carbs or fats a person needs. There are many factors that need to be "considered" such as age, gender, activity level, and many more (2). However, there are general guidelines that
people may follow and critique to meet their own personal needs.
New dietary
reference intakes have been created for active individuals. According to these guidelines the requirement
for carbohydrates is 5-7g/kg of body weight for moderate intensity and 7-12g/kg
of body weight for high intensity endurance activities. Protein involves range from 1.2-1.7g/kg of
body weight. This is about 15% of the
total energy. Fat or lipids consist of
20-35% of the total energy; however carbohydrates and proteins requirements
should be met first (2).
For
athletes, carbohydrates are extremely important because if they do not acquire
enough it can lead to glycogen depletion.
If the athletes do not have enough energy it can greatly affect the way
they train and compete. Protein intake
should also be much higher in athletes because it helps rebuild muscles.
Lipids are
difficult to set a standard and especially follow that standard because it has
such a bad connotation. Serious athletes
do not want to put any fat into their bodies but it is not always a bad
thing. There are different types of
fats, so do no?t be afraid to eat foods that have fat in them, as long as it is
the good fat. The mono- and
poly-unsaturated fats are good and can decrease the risk for disease. Saturated and trans fat are bad and can
increase the risk for disease (1).
Many diet commercials
try to lead people into believing that carbohydrates are bad. However, this is not completely true or
false. They are the most powerful source
of energy but there are better carbs than others such as whole grains, fruits,
vegetables, and beans. The "bad" carbs consist
of white bread, white rice and pastries can actually assist with weight gain
(1).
People must
be cautious when picking out foods that are high in protein. Sometimes, fats, especially saturated or bad
fats are high in foods that are high in protein. Vegetables, nuts, and whole grains are
healthy choices (3). When choosing which
type of meat to eat, sticking with the leanest cuts and moderate portion sizes
is optimal.
People must
understand the types of carbs, protein and fats. Finding new and a variety of foods can help
keep a healthy diet while keeping it fun and interesting instead of eating the
same foods all the time. It is similar to
exercising; it i?s beneficial to have different workouts.
For weight
training, plenty of protein is important because it helps build and maintain
the muscle (3). People will have better
results if they are consuming enough protein.
Exercising in the gym is only half the battle. Many people do not realize that if they are
not eating the correct foods, there could be no benefit of them working out.
On a
positive note, knowing what to eat can significantly increase performance and
results. People must fuel their muscles
in order to be able to use them to their optimal level. Goals of individuals can be reached faster
just by eating healthy and knowing what their body needs to help them thrive!
References:
1. Time-to-run. (2009). Optimal Nutrition for Exercise. http://www.time-to-run.com/nutrition/optimal.htm.
2. Manore, M. (2004). Nutrition
and Physical Activity. Research Digest.
Series 5, No. 1. http://www.fitness.gov/Reading_Room/Digests/Digest-March2004.pdf.
3. Harvard School of Public
Health. (2009). The Nutritional Source, The Bottom Line. http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/index.html.
