NUTRITION

Essential Nutrients

Carbohydrates
Carbohydrates are the nutrients the muscles use for energy. There are two types, complex and simple. Complex carbohydrates are more nutrient dense than simple. Meaning they have significant amounts of vitamins and minerals. Both types of carbohydrate are digested by the body into glucose before they can be used as fuel. Extra carbohydrates are stored in the form of muscle glycogen, liver glycogen and/or fat. Energy during heavy exercise such as weight lifting and sprinting is derived primarily from blood glucose and glycogen stores. Well-trained muscles have the ability to store 20 to 50% more glycogen than untrained muscle. To provide muscles with enough energy 60 to 70% of your daily caloric intake should be derived from complex carbohydrates and small amounts from simple carbohydrates (1,6). A gram of a carbohydrate = 4 Cal., 1 Tsp. Sugar: white = 46 Cal., 1 Tsp. brown = 52 Cal. and 1 Tsp honey = 61 Cal./.

Protein
Proteins are essential for building and repairing muscles, red blood cells, hair, body tissue and making hormones. Proteins are broken down by the body into amino acids and later rebuilt into proteins used in growth and repair of muscle and other tissues. Protein is not a critical source of energy. However, if adequate stores of glycogen are not available limited amounts can be use as an energy source. High doses of protein will not build muscles. Quality resistance training in conjunction with a balanced diet builds muscles. Athletes need no more than 15% of their daily calories derived from protein. This is roughly equivalent to.6 to.9 grams of protein per pound of body weight per day (1,6). One gram of protein = 4 Cal.

Daily protein need for a 185 lb. male athlete and 110lb. female:
185lb X .9g/lb = 166.5 g
110lb X .9/LB = 99 g

The average American eats 1 to 1.5 times more than the recommended daily allowance of protein so be careful you may already be eating more than adequate amounts of protein. Also keep in mind that as work intensity increases protein needs may also increase. Remember most animal proteins are high in fat. For good sources of lean Protein See Table (2).

Fat
Fat is a source of stored Energy ( Calories) burned during low-levels of activity. Animal proteins have a high percentage of fat attached to them and are for the most part saturated. Saturated fats such as butter, lard, and meat fats have been shown to contribute to heart disease and some types of cancer. Unsaturated and monunsaturated fats or vegetable fats (corn oil, canola oil, olive oil and peanut oil) are generally less harmful. Fats are a necessary part of a well balanced diet but should not exceed 30% of daily caloric intake. 25% is reasonable for some athletes if daily caloric intake of carbohydrates are increased by 5%. Fat is an essential part of our nerves, spiral cord, brain, and cell membranes. Internal fat helps protect vital organs and external fat provides insulation. Women typically have higher body fat percentages to help nourish infants in the event of pregnancy. Acceptable range of Body Fat for male athletes is 7-17%, for female athletes is 14-27% (3). 1 gram of fat = 9 calories. It is important to understand that body fat is partially determined by genetic factors and will vary from person to person. If you are with in a healthy range there is little cause for concern (males 10-25%) (females 18-33%).

Vitamins
vitamins are organic substances which regulate the metabolic process of the body. They include A, B, C complex, D, E and K. Most vitamins must be obtained from food because the body does not manufacture them. They are not a source of energy calories.

Minerals
Minerals are inorganic substances that combine to form structures of the body and help regulate body processes. Major minerals are calcium, phosphorus, potassium, sulfur, sodium, chlorine magnesium. Minerals do not provide energy (calories).

Water
H2O makes up about 50 to 55 percent of your body. Water stabilizes body temperature carries nutrients to cells and waste away from cells. Water does not provide energy. Thirst is not always a good indication of the bodies need for water. It is vital that an athlete drinks plenty of fluids, especially water, before during and after competition and practice in there efforts to stay well hydrated.

Go to Nutrition Part 1--Essential Nutrition

Go to Nutrition Part 2--Alcohol

Go to Nutrition Part 3--Hydration

Go to Nutrition Part 4--Supplements

Go to Nutrition Part 5--Food Tables