Carbohydrates - Protein - Fats

A wise man (person) should consider health is the greatest of humans blessings. - Hippocrates

When one is choosing a fitness goal, whether it be: weight loss, weight gain or maintenance, not only is it important to keep in mind the number of calories being taken in but the kind of calories needs to be considered as well.

Other than air and water ,fluids, the next most important element the body needs is energy. This energy comes in the form of carbohydrates for the body. Glucose, the simplest form of carbohydrates, is what the nervous system, which includes the brain and spinal column, exclusively feeds upon to function. After a workout, the first thing the body does is replenish the carbohydrate stores, known as glycogen stores, in the muscles that were being trained. Diets high in carbohydrates enables the body to workout at a greater intensity and for a longer period of time as well as recover from a workout in an efficient manor. Choose carbohydrates that are nutrient dense such as fruits and grains. Carbohydrates have four (4) calories per gram. Right after a workout, take carbohydrates in a liquid form such as: 100% juice, chocolate milk or yogurt to enable a speedy recovery from a workout. In general, choose carbohydrates that are nutrient dense such as fruit, the whole fruit, and grains. For optimal health, I would advice clients to have 60% or greater of their caloric intake coming from carbohydrates.

Protein is used for repair and building as well as other functions in the body. However we, as Americans, eat too much protein. When the body takes in protein, it utilizes what it needs and gets rids or the rest. The body does this by separating the nitrogen molecule from the protein and stores what is left as fat. The extra nitrogen molecule flushes out of the body through the kidneys, putting an excessive strain on these organs over time. Protein also requires seven times more fluid to metabolize than either carbohydrates or fat, Stone, M.H., & O'Bryant, H. (1987). - Weight training: A Scientific Approach. Protein has four (4) calories per gram. Refer to the above chart and to your activity level for the recommended amount of protein that right for you.

We need fat in our bodies. Fat serves, among other things: as a heat insulator, protects vital organs such as the heart, is important in the development of hormones such as estrogen and testosterone and give us a full feeling after eating. Fat has nine (9) calories per gram and we have a tendency to eat too much fatty foods with little or no nutritional value such as: chips, ice cream, candy and cake. The body wants nutrition so it will keep signaling it is hungry until its nutritional needs or met. Once the body receives the nutrients it needs, it stores the excess calories as body fat. For Optimal health, I would advise clients, unless otherwise directed by a physician or dietitian, to follow the charts and graphs above as a guide to their caloric needs.

We need to consider where the calories, that are taken in, are going.

60% is used for body functions such as: heart beat, breathing, brain and nervous system functions,etc. 10% of the calories the body takes in is used for diet induced thermo genesis which is a fancy way of saying digestion. 30% of the calories the body takes in is used for all the physical activity the body does such as: exercise, eating, drinking, driving, reading, sleeping, watching TV, talking, typing, etc.

The body can raise its metabolism by increasing its fitness level which would require more calories, calories coming from healthy food instead of junk food. An example of increased fitness requiring more calories: I have read Micheal Phelps taking in over 12,000 calories a day during his training. This is an extreme example, but this is what the body can do if properly trained.

The National Strength and Conditioning Association (N.S.C.A.) has an acronym, S.A.I.D., which states Specific Adaptations to Imposed Demands. The body adapts to the way it is trained. If the body is sedentary, the body will adjust to it. IF THE BODY IS ACTIVE, THE BODY WILL ADJUST TO IT.