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NUTRITION
Good nutrition is a diet in which foods are
eaten in proper quantities and with the needed
distribution of nutrients to maintain good
Health. Malnutrition, on the other hand, is
the result of a diet in which there is an under
consumption, overconsumption, or unbalanced
consumption of nutrients that leads to disease
or an increased susceptibility to disease. What
is stated in the above definitions is the fact that
proper nutrition is essential to good health. A
history of poor nutritional choices will eventually
lead to poor health consequences.
There are many substances necessary for the
proper functioning of the body. Nutrients are
the substances that the body requires for the
maintenance of health, growth, and to repair
tissues. Nutrients can be divided into six
classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or “carbs”,
are nutrients that are composed of carbon, hy -
drogen and oxygen, and are essential sources
of energy in the body. Grains, vegetables, and
fruits are excellent sources of carbohydrates. It
is recommended that at least 55% to 60% of
the total number of calories consumed come
from carbohydrates (American Diabetes Asso-
ciation, Diabetes & Exercise, 1990). It is further
recommended that 10% or less of the total
calories consumed come from simple sugars
like a candy bar.
One of the many benefits of consuming foods
that are high in complex carbohydrates, such
as rice, pasta, and whole grain breads, is that
they also typically contain dietary fiber. Dietary
fiber is a term used when referring to sub-
stances found in plants that cannot be broken
down by the human digestive system. Although
fiber cannot be digested, it is important in help -
ing to avoid cancers of the digestive system,
hemorrhoids, constipation, and diverticular
disease because it helps food move quickly
and easily through the digestive system. It is
recommended that people consume 20 to 30
grams of fiber per day (American Diabetes As-
sociation, Diabetes & Exercise, 1990). Excellent
sources of dietary fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a healthy diet
and serve vital functions in the human body.
Among the functions performed by fats are
temperature regulation, protection of vital
organs, distribution of some vitamins, energy
production, and formation of component parts
of cell membranes. Like carbohydrates, fats are
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of
fat. Saturated fats come primarily from animal
sources and are typically solid at room tem -
perature. Plant sources of saturated fats are
palm oil, coconut oil, and cocoa butter. A high
intake of saturated fats is directly related to
increased cardiovascular disease. Unsaturated
fats are typically liquid at room temperature.
Corn, peanut, canola, and soybean oil are
sources of unsaturated fats. It is recommended
that no more than 30% of one’s diet be com -
posed of fats. Ten percent or less of the total
calories consumed should come from saturated
fats. One way to reduce saturated fat intake
would be to substitute margarine for butter.
Proteins are substances composed of carbon,
hydrogen, oxygen, and nitrogen. Proteins are
made by combining amino acids. Amino acids
are nitrogen-containing building blocks for pro -
teins that can be used for energy. Amino acids
can combine in innumerable ways to form pro -
teins, and it is estimated that tens of thousands
of different types of proteins exist in the body. It
is the ordering of the amino acids that provides
the unique structure and function of proteins.
There are proteins in both meat products and
plant products. Animal sources of protein
such as milk, meat and eggs contain the eight
essential amino acids (amino acids that the
body cannot synthesize and therefore must
be ingested). Plant sources of protein such as
beans, starchy vegetables, nuts, and grains
do not always contain all eight amino acids.
Because of this, vegetarians must consume a
variety of protein-containing foods. It is recom -
mended that proteins make up 10% to 15% of
one’s daily calories. This will ensure adequate
protein for growth, maintenance, and the repair
of cells. Protein requirements for adults are
not as high as those recommended for infants,
children, and young adults. Note: individuals
who are training intensely will have an increase
in their protein requirements.
Vitamins are organic substances that are es-
sential to the normal functioning of the human
body. Although vitamins do not contain energy
to be used by the body, these substances are
essential in the metabolism of fats, carbohy -
drates and proteins. Because of the critical role
vitamins play, it is necessary that they exist in
proper quantities in the body.
Minerals are inorganic molecules that serve
a variety of functions in the human body. The
minerals that appear in the largest quanti-
ties (calcium, phosphorus, potassium, sulfur,
sodium, chloride, and magnesium) are often
called macrominerals. Other minerals are also
essential to normal functioning of the body,
but because they exist in smaller quantities
(chromium, iron, copper, fluoride, iodine, man -
ganese, molybdenum, selenium, and zinc) they
are called microminerals.
A mineral that is often consumed in inadequate
amounts by Americans is calcium. Calcium is a
mineral important in the mineralization of bone,
muscle contraction, and the transmission of
nerve impulses. Osteoporosis is a disease
characterized by a decrease in the total amount
of bone mineral in the body and by a decrease
in strength of the remaining bone. This condi -
tion is most common in the elderly but may
also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often under
consumed by Americans. This is especially true
of women. The oxygen-carrying properties of
hemoglobin (blood) depend on the presence of
iron. Anemia is a condition characterized by a
decreased capacity to transport oxygen in the
blood, and is also common in those lacking a
sufficient amount of iron intake. Red meat and
eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice
are excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that
many Americans over-consume. High sodium
intake has been linked with hypertension,
as well as high blood pressure. People can
substantially reduce their sodium intake by
limiting consumption of processed foods and
decreasing the amount of salt added to foods
when cooking.
In conclusion...don’t forget hydration. Water is
considered an essential nutrient because of its
vital role in the normal functioning of the body.
Water contributes approximately 60% of the
total body weight and is essential in creating an
environment in which all metabolic processes
occur. Water is necessary to regulate tempera-
ture and to transport substances throughout
the body.
For more information on nutrition visit your local
library or book store. There are many excellent
books available.
Follow these basic nutritional guidelines for
gains in strength and lean muscle mass:
1. Choose your foods carefully. Try getting
your carbohydrates from sources such
as rice, vegetables, beans, whole grains,
pasta and fruit. Good protein sources
include fish, chicken, turkey, lean meat
and low-fat or nonfat dairy products.
2. Minimize your fat intake.
3. Drink a minimum of 10 eight-ounce
glasses of water each day.
4. Eat four to six small meals a day, about
three hours apart. Small meals are more
easily digested and result in greater
nutrition absorption.
5. Avoid eating junk food and fast food.
6. Time your protein intake of 40-55 grams
approximately 75 minutes after your
workout.
7. Immediately following your workout,
replenish your glycogen stores with
approximately 50-75 grams of
carbohydrates.
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