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| The Main Nutrients Protein: Protein
is needed to repair damaged muscle cells and is instrumental in tissue
growth. There are 22 amino acids in the protein in human muscle tissue,
eight of which cannot be synthesized in the body. These eight amino acids
are termed essential and must be provided from your diet. Vegetable proteins
lack either one or more essential amino acids, or have very low levels
so that you must combine your vegetable protein sources carefully to maximize
their yield. You should eat at least one gram of protein per pound of
bodyweight daily. The best sources of protein are fish, chicken, lean
meats, turkey, nonfat milk, egg whites, nuts, soy and whey products and
various vegetables.
Carbohydrates: You'll
need to consume plenty of carbohydrates to supply energy for your workouts.
There are three types of carbohydrate food. The first is refined carbohydrates,
mostly sugar and chemical additives-junk food. Eating more than one junk-food
item per day is excessive. Simple carbohydrates (mainly fruits) come next.
They're excellent for giving the body energy. The fructose is readily
converted into glucose. The third type, the "large" complexed slow-burning
carbohydrate, is found in vegetables, grains, legumes, seeds and nuts.
They will give you a steady flow of energy for your workouts. Eat at least
two grams of carbohydrates per pound of bodyweight daily. Some good sources
of carbohydrates are whole-wheat pasta, whole-wheat breads, noodles, fruits,
vegetables, legumes, seeds, nuts and low-fat dairy products.
Fat: Certain
fats are vital for the function of the human body. Fats serve as carriers
of fat-soluble vitamins in your blood, as body insulators and protectors
of vital organs and also provide energy for basal metabolism and sustained
activity. Specific fatty acids are essential components of our cells.
Most foods contain the fats necessary to the human body. Good sources
are dairy products, plant and fish oils, cheeses and yogurt.
Vitamins and Minerals: Vitamins
and minerals are necessary micro-nutrients in almost every energy and
digestive reaction in human metabolism. They are vital for fighting off
desease and maintaining good health. Fruits and vegetables are excellent
sources of vitamins and minerals.
Water: Since the human body is close to 80% water, it's necessary to provide your body with an adequate supply of water daily. Drink at least 2 liters of water every day. THE FOOD GROUPS When planning your meals, make sure that you include foods from the four basic food groups each and every day.
Your daily food consumption must be made up of about 25-30% protein, 55-60% carbohydrates and 15-20% fat.
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