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THE FITNESS STATE NUTRITION
A QUICK GUIDE TO NUTRIENTS, BECAUSE YOU ARE WHAT YOU EAT!
NUTRIENT |
MAIN
FUNCTIONS |
RECOMMENDED
INTAKE |
FOOD
SOURCES |
Carbohydrate |
Energy; preferred fuel for most body functions.Primary fuel during high-intensity exercise. | 40 to 55 percent of total calories for bodybuilders or those trying to get lean.50-60 percent for sedentary people.55-65 percent for endurance athletes. | GOOD:Whole grains, breads
and cereals. Fibrous fruits and vegetables. POOR:Anything refined, pastries, breads, sugars and cereals. Syrup, candy, soft drinks, and deserts |
| Protein Provides 4 calories per gram. | Growth and maintenance of body tissue; building of enzymes, hormones and antibodies; maintaining fluid and electrolyte balance and acid-base balance. | 0.5 gram/pound of body weight if sedentary.0.6 grams to 0.8 grams per pound for endurance and strength athletes.1.0 to 1.2 grams per pound for bodybuilders (30% to 40% of total calories). | GOOD:Extra-lean meats,
protein powders (whey), chicken, turkey, fish (tuna), skim milk, soy
and certain nuts. POOR:High-fat dairy, cheese, fatty meats, liver, etc. |
| Fat Provides 9 calories per gram. |
Energy; maintenance of body temperature; protection of organs; to make hormones; provide essential fatty acids; carry fat-soluble vitamins (A, D, E, and K). | 10 to 25 percent of total calories, depending on fitness goals and body type. | GOOD:Olive oil, canola
oil, fish oils, flax seeds and flax oil (mono-unsaturated). POOR:Butter, margarine, shortening, animal fat (saturated). |
| Water | Water reduces fat deposits in the body, flushes out waste and toxins, helps maintain muscle tone, moisturizes skin, and may even suppress appetite. It also carries nutrients, provides joint lubrication and shock absorption, and helps in regulating body temperature. | Water intake should be 1oz per kilo of body weight per day, to ensure proper hydration. Let your thirst regulate the exact amount, according to your activities.Drink more when exercising. | Drinking water, fruit and veggie juices, milk, and soup, non-caffeinated and non-alcoholic beverages. |
| Note: One 12oz. beer ranges from 100 to 350 calories, and a 5oz. glass of wine contains about 125 calories. Obviously, the calories add up very quickly when consumed on a regular basis! The reason alcoholic beverages are high in calories is due to the alcohol, which contains 7 calories per gram. A small amount of carbohydrates can be found in alcoholic beverages as well.Remember: alcohol is the only form of calorie your muscles cannot burn for fuel; it slows your metabolism, and also stimulates your appetite for fatty foods. | |||