Nutrition and Fitness: Exercise Alone Is Not Enough

Why is Nutrition

Almost two-thirds of adults are classified as overweight or obese based on Body Mass Index (BMI). It is clear that there is a strong link between diet and obesity. Other medical conditions such as diabetes, osteoporosis, hypertension, cancer, high cholesterol and cardiovascular disease may also be associated with poor diet and obesity, and sedentary lifestyle. While healthy eating habits are inherently important to your overall health and wellness, they are critical, and participate in any type of physical fitness training. Your success in weight loss, muscle gain and endurance all depends on your ability to track your diet choices and to work openly and honestly with your doctor, dietician and personal trainer.

essential nutrients

There are six essential nutrients that your body needs to survive and function properly. These are carbohydrates, fats, proteins, vitamins, minerals and water.

Carbohydrates: Many weight loss gimmicks in recent years based on the concept of "low-carb" diet, which effectively deprives the body of essential hranjiva.Premijer function of carbohydrates is to provide energy. Under normal circumstances, the nervous system relies exclusively on carbohydrates as an energy source, and 130 grams carbohydrate diet is necessary to support normal daily brain function. Carbohydrates are also protein sparing, which means that muscle tissue is not used as an energy source, if sufficient carbohydrate is available.

Lewis carbohydrates ("empty calories") are found in foods such as cakes, candy, soda, sports drinks, cookies and syrup. It should be avoided and are not part of a healthy eating program. Foods that contain complex carbohydrates are whole grains, fruits, vegetables, legumes, brown rice and whole wheat pasta. These foods have high nutritional density and provide a lot of your vitamins, minerals, and fiber needs.

45-65% of daily calories should come from carbohydrates, mostly from the source of complex carbohydrates and dietary fiber intake vlakna.Preporuča 14 grams per 1,000 calories consumed.

Fats: Yes, fats are an essential nutrient! Among other things, fats are a major component of cell membranes and are essential in the absorption and transport fat-soluble vitamins (A, D, E and K). There are four types of dietary fat: saturated, hydrogenated ("trans"), monounsaturated and polyunsaturated. Saturated and hydrogenated or "trans-fatty acids", are high in cholesterol and should not contain more than 7% of daily calories.

20-35% of daily calories come from fat, mainly from sources of monounsaturated and polyunsaturated fats such as fish, nuts and vegetable oils. Cholesterol is also supposed to be limited to 300 mg / day.

Protein: Proteins are composed of amino acids, which have many functions in the body. One of the key functions related to fitness and exercise is the synthesis of new tissues such as muscle and skin. Many amino acids can be produced in the body and must be obtained through diet. This is called "essential" amino acids. The best protein sources are animal sources (milk, meat, cheese, eggs, etc.). This is considered to be "complete" protein because it contains all the essential amino acids in proper balance.

10-35% of daily calories come from protein. Good sources of protein are lean meat, poultry, fish, low-fat dairy products, egg-white, legumes and nuts. Low-carb protein shakes and bars can also be used to complement proteins, if necessary, but it is always best to get the protein from natural sources, if possible.

Vitamins and minerals

Vitamins and minerals do not actually give you energy, because they have no caloric content. However, they play a vital role in regulating many processes in the body, including a process where the energy comes from nutrients such as fats and carbohydrates.

Vitamins Vitamins are organic substances that regulate many body functions such as vision, the formation of DNA, red blood cell production, nutrient metabolism, and blood clotting. They are divided into two types. Soluble (A, D, E and K), a water-soluble (B and C)

Minerals: Minerals are elements found in nature that are also essential to bodily processes. They are divided into two types: major minerals (calcium, phosphorus, magnesium, sodium, potassium and chloride) and trace minerals (fluoride, chromium, copper, iron, zinc, etc.). Calcium and magnesium are essential minerals for fitness training such as work in muscle contraction and nerve impulse transmission, and the main parts of bones and teeth.

water

Keeping your body well hydrated is important, especially during bouts of strenuous exercise. While most of the fluid can help in maintaining normal levels of hydration, clean water is clearly the best choice. Soda, juice, milk, and sports drinks may contain a lot of unwanted sugar (empty calories) and sodium, while other options such as tea and coffee contain caffeine. Drink 8-10 glasses of water a day will not only help you stay hydrated, but it can also help you feel more satisfied and less tempted to snack.

What is a healthy diet look like?

Well now that you know a little more about your daily calorie and nutrient needs, May you be thinking: "What exactly does a healthy diet looks like," If I were him, a healthy diet:

• Emphasizes fruits, vegetables, whole grains and fat-free milk or low fat milk;
  
• Includes lean meats, poultry, fish, beans, eggs and nuts, and
  
• is low in saturated fat, " trans" fat, cholesterol, sodium (salt) and added sugars.

If you need additional help to determine your own personalized diet and eating plan, you can always consult the advice of health professionals and wellness, such as your doctor, dietician or nutritionist and personal trainer.