Untold Nutritional Secrets
A good understanding of nutrition and how to use the information will be extremely rewarding for anyone. We can all prevent disease and fight infection utilizing a powerful medicine ‘Food’. Using nutrition and supplementing your diet is the key to fat loss and muscle gain. Have a look at these Nutritional Secrets and discover how to stay disease free, feel great, look good and live longer.
How Much Protein Do I Need
Protein is a normal part of out diet; a nutrient widely distributed among animal and plant foods, and it plays many essential roles in the body. Dietary protein has two possible fates – it can be either used in growth and repair or burned for energy, like carbohydrate and fat.
Sedentary person: 0.75 grams/lb/day, Recreational athlete: 1.00 grams/lb/day, Serious athlete: 2.00 grams/lb/day.
Since strength training greatly increases the rate at which protein is broken down in the body, it follows that 0.75gms per Pound is inadequate. On the other hand to increase the intake of protein to say, 3.0gm per pound straight away would trigger mechanisms to eliminate the excess protein.
One way to overcome this is to increase the protein in steps until a maximum efficiency point is reached and then it is drastically reduced. This obliges the body to compensate by increasing the efficiency for the absorption of protein and amino acids.
Carbohydrates supply energy to out body, fibre for prevention against disease and taste and texture to food, they are found in cereals, potatoes, fruits and vegetables.
Recommended: 4 to 12 grams/lb/day.
Over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.
It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured. This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, as indicted by elevated blood glucose. The slower the rate of blood glucose increases the lower the GI.
In the food industry super-foods are called “functional foods”. These foods provide a health benefit beyond the simple provision of nutrients or energy, and usually target a specific disease or condition. In most cases media headlines about the disease-fighting capacity of foods are hyped up versions of current research reality. Below is a summary of what some super-foods can and can’t do for you.
Vitamins and Minerals
In general an adequate intake of vitamin and minerals can be achieved with a balanced diet. However, there may be a strong rationale for supplementation in specific nutrients.
The latest herbal super-stars include Echinacea, gingko, and St John’s Wart. They don’t pitch themselves as lifesavers, but more as life-maximizes, helping you to get through the day with less disruption from colds, memory failures, blue moods, and more.
To supplement or not to supplement, that is the question on more consumers’ lips than ever before. There are various reasons why people may be interested in supplementation. Concern about getting adequate nutrients from our food supply. A suspicion of pharmaceuticals and a belief that diet alone will not achieve optimal nutrition.
Studies suggest that a number of supplements may deliver on advertising claims. However, consumers can spend large sums of money on products that have little or no proven efficacy.
The Bottom Line On Supplements
Your diet may achieve your goals but choose only products that shows the amount of active ingredients on the label. Be aware that “natural” does not mean ‘safe’; some herbal supplements may have unpleasant side effects. Don’t treat serious medical conditions yourself. Discuss supplement use with your doctor. If you are pregnant or are breast-feeding consult a doctor before taking supplements.
Only Eat the Good Fats
Eat the good fats and feel and look great. Authorities now agree that fat is essential for maintaining optimal health. If good healthy skin and fast metabolism is what your after then you must eat some fat. The good fats are found in fish, nuts and seeds, avocados and cold pressed oils. Avoid fried foods and saturated fats as these raise cholesterol and clog arteries.
Eat A Variety Of Foods
For protection from the majority of illnesses such as heart disease and cancer you need a variety of foods that deliver that mix of nutrients and minerals. Aim to eat different colored fruits and vegetables.
Try to eat a different food each month. Eat an apple a day as the apple pectin cleanses the body’s digestive system by removing toxins and therefore preventing degenerative health problems such as cancer.
Some food for thought so to speak, I am sure if you can apply even just a few of these tips to your everyday eating habits I am pretty sure you will see the results in the not to distant future.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain.