In today’s world, improper nutrition with deficiency of exercise is the major reason of obesity. Alternatively proper nutrition join with tough physical exercise is the major reason of winning gold medals at the Olympics.
Water
However, water is not contained a nutrient but it is played an important role in body fitness. Water is the most plentiful liquid on the earth. It’s a mercy that persons are not taken the needed quantity of water. Hydrated muscles are repaired rapidly. If one remains dehydrated, the achievement of muscle will very slow.
One loses large amount of water in the form of sweat. One should not take large quantity of distilled water. It is not included the essential minerals that the human body hopes. Therefore, distilled water is acted like a virtual-dehydrant. One must use tap water or mineral for getting the complete benefits.
Proteins
Protein basics
Proteins are very useful to build blocks of life. People cannot create antibodies, hair, muscle, organs, enzymes, skin, nails or brain due to deficiency of protein. One needs about 22 different amino acids, out of them 8 are supposed important nutrients. One gram of protein may contain four calories.
For a Standard person
Consumption of proteins is equal to body weight, therefore one should take proteins that what matter how one workouts or not.
For a competitive body builder
Consumption of proteins is equal to body weight
Important
Procedure in which proteins are absorbed is slightly multifarious therefore, there is no guaranty that every gram of protein one takes will obtain absorbed. So, one should not limit to oneself for taking a small more proteins will useful to make muscles.
Sources of Proteins
Meat, eggs, milk and milk made products are the main sources of proteins because they include every important amino acid in right ratio. Other sources of proteins may include fish, groundnuts, pulses, whole cereals, beans etc.
Carbhydrates
Carbohydrates basics
Carbohydrates offer the energy to the human body. Carbohydrates are the rich source of fuel that body can use. It comes in the forms of sugar, cellulose and starch. Sugar and starch offer fuel to body. Sugars can decompose into glucose and sucrose. Sucrose and starch require to be absorbed prior to they can store or use. Glucose is the simplest form of Carbohydrates and one can easily digest it. One gram of carbohydrates is equal to four calories.
Daily requirement of Carbohydrates
A standard individual needs about 400 to 500 carbohydrates regularly. The accurate quantity of it is based on the intensity and level of the workouts program. But fat is the main reason of gaining weight.
Sources of Carbohydrates
Potatoes, sago, cereals, peas and sugar or all junk foods
Fats
Fats Basics
Fat is the rich source of fuel in the diet. One can get fats from nuts, vegetable seeds, all animal products and beans. In fact, fats are important to the production of structural materials of tissues and cells. One cannot discard fats from the food. One gram of fat is equal to nine calories.
Saturated and non-saturated
Saturated fats are concreted at temperature of room. The important fatty acids are the fats that the body cannot create the human body. One can get it from unsaturated fatty acids.
Hydrogenation damages the effective features of the non-saturated. Therefore, one should avoid the saturated fats.
Daily Requirements
One should go for about 75 grams of fat to 90 grams of fat daily for the quantity of unsaturated fats.
Sources of fats
Saturated Fats are available in the solid fatty acids. The sources may include coconut oil, hydrogenated ghee or oil, butter, mutton or animal fat. One can get unsaturated fats from vegetable oils such as sunflower oil or groundnut oil.
Vitamins and Minerals
Minerals and Vitamins are very important for body to perform proper functions.
Calcium is necessary to develop bones and a standard people need about one gram of calcium regularly. Though, the difficulty is that a few percentages of total calcium ingestion get absorb. Therefore, one should take it as the main precedence nutrient.
A recently study has shown that Vitamin A is very useful to reduce the risk of getting cancer. However, it also shown that it was right in cases when the matters were given Vitamin A as Carrot. It did not act like vitamin A pills. Therefore, one should try to take nutrients in the natural forms.
Posted in: Body Building