Balance of nutrients for a healthy diet
Improving nutrition is the first step to good health and is an essential condition for a plan of regular physical activity
People today are more aware than ever of the importance and benefits of good nutrition in health and fitness.
According to internationally renowned scientist Professor David Costilla exercise” and the limits imposed by the natural heritage and improving the training, factor plays a greater role in exercising the power of food.”
The importance of the observance of good nutrition can not be underestimated. Whether you are an athlete or trying to improve overall fitness, through the application of simple principles of nutrition, you can reach your fitness goals and performance.
Improve your diet is the first step to good health and is an essential condition for the support of a program of regular exercise. A healthy and balanced diet is an essential part of the exercise program, but is often overlooked. It is essential to maximize their physical condition and maintain a healthy lifestyle.
A healthy balanced diet is mainly of three major groups of nutrients – macro nutrients – which are carbohydrates, fat and protein.
CARBOHYDRATES
Carbohydrates in the body as glycogen in the muscles and liver and blood glucose are broken down according to their glycolic index (GI). Carbohydrates, which quickly during digestion to a rapid increase in levels of blood sugar have a high GI, whereas carbohydrates that is slow to a more gradual release of glucose in the blood, have a low GI.
Carbohydrate is the main source of energy for the body during exercise and sport. It is therefore important that the generous amounts of a variety of foods containing carbohydrates in all meals and snacks.
FAT
Contrary to common belief, an appropriate number of fats is an important part of any diet because it is the energy and essential fatty acids necessary for normal bodily functions.
Moreover, evidence suggests that there are no performance advantages or to maintain a health diet consumed less than 15 percent of energy from fat. In general, balanced diet should be moderate amounts of energy from fat, saturated fatty acids, with a minimum and certainly less than 30 percent of the total fat intake.
PROTEIN
Protein plays an important role in recovery after exercise, muscle repair and to regulate the nervous system. In general, an individual consumer is a varied diet and meets their protein needs, without the need for protein supplements.
Good sources of protein in the diet are meats, poultry, fish, cheese, eggs, milk, nuts and legumes (peas, beans, lentils).
Be careful with the fat content of food proteins using low-fat products and grilled or baked, rather than frying.
To create a healthy diet is important to achieve a proper balance of these macro-key, and with the continuation of the daily requirement of vitamins, minerals and water. By participating in regular exercise, a person must be a food high in carbohydrates, low fat and moderate in protein content, as is consistent with healthy diet guidelines.
The internationally accepted guidelines for a healthy diet, active adults, taking into account individual circumstances and individual needs, is that the daily calorie intake for a healthy diet is high in carbohydrates (50-60 percent) of moderate to low fat content (25 -30 percent) and adequate protein (10-15 percent). While these recommendations are for the general population, are more specific guidelines in the scientific literature for athletes.
Next week will see the dietary guidelines, and in particular the current recommendations for food intake, before, during and after exercise to optimize the utilization and improve athletic performance.