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.
Lets take a look:
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.
Protein Cycling - 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.
Why Carbohydrates? - 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 Glycaemic 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.
Super Foods - 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.
Herbals - 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.
Supplements - 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 that might 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 coloured 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.
In conclusion, 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. Please visit
http://www.maximumfitness.com right now for your 'free' weight
loss or muscle building e-courses.