Body Solid GCEC-340 Manual page 20

NUTRITION
G o o d n u tritio n is a d ie t in w h ic h fo o d s a re e a te n in
p ro p e r q u a n titie s a n d w ith th e n e e d e d d is trib u tio n of
n u trie n ts to m a in ta in g o o d he alth . M a ln u tritio n , on
th e o th e r h a n d , is th e re s u lt o f a d ie t in w h ich
th e re is an u n d e rc o n s u m p tio n , o v e rc o n s u m p tio n , or
u n b a la n c e d c o n s u m p tio n o f n u trie n ts th a t le a d s to
d is e a s e o r an in c re a s e d s u s c e p tib ility to d ise a se .
W h a t is s ta te d in th e a b o v e d e fin itio n s is th e fa c t th a t
p ro p e r n u tritio n is e s s e n tia l to g o o d he alth . A h is to ry of
p o o r n u tritio n a l c h o ic e s w ill e v e n tu a lly le a d to p o o r
he a lth c o n s e q u e n c e s .
T h e re a re m a n y s u b s ta n c e s n e c e s s a ry fo r th e p ro p e r
fu n c tio n in g o f th e bo d y. N u trie n ts a re th e s u b s ta n c e s
th a t th e b o d y re q u ire s fo r th e m a in te n a n c e o f he alth ,
g ro w th , a n d to re p a ir tissu e s. N u trie n ts c a n b e d iv id e d
into six c la s se s: c a rb o h y d ra te s , fats, pro te in s, vita m ins,
m in e ra ls a n d w ater. C a rb o h y d ra te s , o r "c a rb s ", a re
n u trie n ts th a t a re c o m p o s e d o f c a rb o n , h y d ro g e n an d
o x y g e n , a n d a re e s s e n tia l s o u rc e s o f e n e rg y in th e
bo d y. G ra in s, v e g e ta b le s , a n d fru its a re e x c e lle n t
s o u rc e s o f c a rb o h y d ra te s . It is re c o m m e n d e d th a t
a t le a s t 5 5 % to 6 0 % o f th e to ta l n u m b e r o f c a lo rie s
c o n s u m e d c o m e fro m c a r b o h y d r a te s ( A m e ric a n
D ia b e te s A s s o c ia tio n , D ia b e te s & E xe rcise , 1990). It is
fu rth e r re c o m m e n d e d th a t 10% o r less o f th e total
c a lo rie s c o n s u m e d c o m e fro m s im p le s u g a rs like a
c a n d y bar.
O n e o f th e m a n y b e n e fits o f c o n s u m in g fo o d s th a t are
h ig h in c o m p le x c a rb o h y d ra te s , s u c h a s rice , p a sta ,
a n d w h o le g ra in b re a d s , is th a t th e y a ls o ty p ic a lly
c o n ta in d ie ta ry fib er. D ie ta ry fib e r is a te rm u s e d w he n
re fe rrin g to s u b s ta n c e s fo u n d in p la n ts th a t c a n n o t be
broke n do w n b y th e hu m a n d ig e s tiv e system . A lth o u g h
fib e r c a n n o t b e d ig e s te d , it is im p o rta n t in h e lp in g to
a v o id c a n c e rs o f th e d ig e s tiv e syste m , h e m o rrh o id s ,
c o n s tip a tio n , a n d d iv e rtic u la r d is e a s e b e c a u s e it h e lps
fo o d m o ve q u ic k ly a n d e a s ily th ro u g h th e d ig e s tiv e
syste m . It is re c o m m e n d e d th a t p e o p le c o n s u m e
2 0 to 3 0 g ra m s o f fib e r p e r d a y (A m e ric a n D ia b e te s
A s s o c ia tio n , D ia b e te s & E xe rcise , 1990). E x c e lle n t
s o u rc e s o f d ie ta r y fib e r a re g ra in s , v e g e ta b le s ,
le g u m e s , a n d fruit.
F ats are an e s s e n tia l p a rt o f a h e a lth y d ie t a n d se rve
vita l fu n c tio n s in th e hu m a n bo dy. A m o n g th e fu n c tio n s
p e rfo rm e d b y fa ts a re te m p e ra tu r e
p ro te c tio n o f vita l o rg a n s , d is trib u tio n o f so m e v ita m in s,
e n e rg y p ro d u c tio n , a n d fo rm a tio n o f c o m p o n e n t p a rts
o f c e ll m e m b ra n e s . L ik e c a rb o h y d ra te s , fa ts a re
c o m p o s e d o f c a rb o n , h y d ro g e n ,
H o w e ve r, th e ir c h e m ic a l s tru c tu re is d iffe re n t.
B o th a n im a ls a n d p la n ts p ro v id e s o u rc e s o f fat.
S a tu ra te d fa ts c o m e p rim a rily from a n im a l so u rc e s
a n d a re ty p ic a lly s o lid a t ro om te m p e ra tu re . P la n t
s o u rc e s o f s a tu ra te d fa ts are p a lm o il, c o c o n u t oil,
a n d c o c o a butter. A h ig h in ta k e o f s a tu ra te d fa ts is
d ire c tly re la te d to in c re a s e d c a rd io v a s c u la r d is e a s e .
U n s a tu ra te d fats are ty p ic a lly liq u id at room te m pe ra ture.
C o rn , p e a n u t, c a n o la , a n d s o y b e a n oil are s o u rc e s o f
u n s a tu ra te d fa ts. It is re c o m m e n d e d th a t no m o re than
3 0 % o f o n e 's d ie t b e c o m p o s e d o f fa ts. Ten p e rc e n t or
le ss o f th e to ta l c a lo rie s c o n s u m e d s h o u ld c o m e from
s a tu ra te d fa ts. O n e w a y to re d u c e s a tu ra te d fa t intake
w o u ld b e to s u b s titu te m a rg a rin e fo r butter.
Proteins are su bsta n ce s co m p o s e d of ca rb o n , hydrogen,
o x y g e n , a n d n itro g e n . P ro tein s a re m a d e b y c o m b in in g
a m in o a c id s . A m in o a c id s a re n itro g e n -c o n ta in in g
b u ild in g b lo c k s fo r pro te in s th a t c a n b e u s e d fo r energy.
A m in o a c id s c a n c o m b in e in in n u m e ra b le w a y s to fo rm
p ro te in s , a n d it is e s tim a te d th a t te n s o f th o u s a n d s of
d iffe re n t ty p e s o f p ro te in s e x is t in th e bo d y. It is th e
o rd e rin g o f th e a m in o a c id s th a t p ro v id e s th e u n iq u e
s tru c tu re a n d fu n c tio n o f p ro te in s.
T h e re a re p ro te in s in b o th m e a t p ro d u c ts a n d p la n t
p ro d u c ts . A n im a l s o u rc e s o f p ro te in s u c h as m ilk,
m e a t a n d e g g s c o n ta in th e e ig h t e s s e n tia l a m in o
a c id s (a m in o a c id s th a t th e b o d y c a n n o t s y n th e s iz e
a n d th e re fo re m u s t b e in g e s te d ). P la n t s o u rc e s o f
p ro te in s u c h as b e a n s , s ta rc h y v e g e ta b le s , nu ts, a n d
g ra in s d o n o t a lw a y s c o n ta in all e ig h t a m in o a c id s .
B e c a u s e o f th is, v e g e ta ria n s m u s t c o n s u m e a v a rie ty
o f p ro te in -c o n ta in in g fo o d s . It is re c o m m e n d e d th a t
p ro te in s m a ke u p 10% to 15% o f o n e 's d a ily c a lo rie s .
T h is w ill e n s u re
m a in te n a n c e , a n d
re q u ire m e n ts fo r a d u lts are n o t a s h ig h as th o s e
r e c o m m e n d e d fo r in fa n ts , c h ild re n , a n d y o u n g a d u lts.
N ote: in d iv id u a ls w h o are tra in in g in te n s e ly w ill h a ve
an in c re a s e in th e ir p ro te in re q u ire m e n ts .
V ita m in s a re o rg a n ic s u b s ta n c e s th a t a re e s s e n tia l to
th e n o rm a l fu n c tio n in g o f th e h u m a n bo d y. A lth o u g h
v ita m in s d o n o t c o n ta in e n e rg y to b e u s e d b y th e body,
th e s e s u b s ta n c e s are e s s e n tia l in th e m e ta b o lis m o f
fa ts, c a rb o h y d ra te s a n d p ro te in s . B e c a u s e o f th e
c ritic a l ro le v ita m in s play, it is n e c e s s a ry th a t th e y e x is t
in p ro p e r q u a n titie s in th e bo dy.
M in e ra ls a re in o rg a n ic m o le c u le s th a t se rve a v a rie ty
o f fu n c tio n s in th e h u m a n bo d y. T h e m in e ra ls th a t
a p p e a r in th e la rg e s t q u a n titie s (c a lc iu m , p h o s p h o ru s ,
p o ta s s iu m , sulfur, s o d iu m , c h lo rid e , a n d m a g n e s iu m )
re g u la tio n ,
a re o fte n c a lle d m a c ro m in e ra ls . O th e r m in e ra ls are
a ls o e s s e n tia l to n o rm a l fu n c tio n in g o f th e bo dy, b u t
b e c a u s e th e y e x is t in sm a lle r q u a n titie s (c h ro m iu m ,
iron, c o p p e r, flu orid e, iod ine, m a n g a n e se , m o lyb d e n u m ,
a n d o x y g e n .
s e le n iu m , a n d z in c ) th e y a re c a lle d m ic ro m in e ra ls .
A m in e ra l th a t is o fte n c o n s u m e d in in a d e q u a te
a m o u n ts b y A m e ric a n s is c a lc iu m . C a lc iu m
m in e ra l im p o r ta n t in th e m in e ra liz a tio n o f b o n e ,
m u s c le co n tra ctio n , a n d th e tra n sm issio n o f nerve
im p ulse s. O s te o p o ro s is is a d is e a s e c h a ra c te riz e d b y
a d e c re a s e in th e to ta l a m o u n t o f b o n e m in e ra l in the
b o d y a n d b y a d e c re a s e in s tre n g th o f th e re m a in in g
bo n e . T h is c o n d itio n is m o s t c o m m o n in th e e ld e rly
b u t m a y a ls o e x is t in y o u n g e r p e o p le w h o h a v e die ts
in a d e q u a te in c a lc iu m o r v ita m in D o r bo th.
Iron is a n o th e r m in e ra l th a t is o fte n u n d e rc o n s u m e d
b y A m e ric a n s . T h is is e s p e c ia lly tru e o f w o m e n . T h e
o x y g e n -c a rry in g p ro p e rtie s o f h e m o g lo b in
d e p e n d on th e p re s e n c e o f iron. A n e m ia is a c o n d itio n
c h a ra c te riz e d b y a d e c re a s e d c a p a c ity to tra n s p o rt
o x y g e n in th e b lo o d , a n d is a ls o c o m m o n in th o se
la c k in g a s u ffic ie n t a m o u n t o f iron inta ke . R e d m e a t
a n d e g g s a re e x c e lle n t s o u rc e s o f iron. A d d itio n a lly
sp in a c h , lim a a n d n a v y b e a n s , a n d p ru n e ju ic e are
e x c e lle n t v e g e ta ria n s o u rc e s o f iron.
S o d iu m , on th e o th e r h a n d , is a m in e ra l th a t m a n y
A m e ric a n s o v e r-co n su m e . H igh s o d iu m
b e e n linke d w ith hype rte n sio n , as w ell as hig h b lo o d
p re s s u re .
s o d iu m in ta k e b y lim itin g c o n s u m p tio n o f p ro c e s s e d
fo o d s a n d d e c re a s in g th e a m o u n t o f s a lt a d d e d to
fo o d s w h e n c o o k in g .
In
c o n s id e re d an e s s e n tia l n u trie n t b e c a u s e o f its vita l
ro le in th e n o rm a l fu n c tio n in g o f th e bo d y. W ate r
c o n trib u te s a p p ro x im a te ly 6 0 %
a d e q u a te p ro te in fo r g ro w th , w e ig h t a n d is e s s e n tia l in c re a tin g an e n v iro n m e n t
th e r e p a ir o f c e lls . P ro te in in w h ic h all m e ta b o lic p ro c e s s e s o c c u r. W ate r is
n e c e s s a ry to re g u la te te m p e ra tu re a n d to tra n s p o rt
s u b s ta n c e s th ro u g h o u t th e bo dy.
1. Choose your foods carefully. Try getting your
2. M inim ize your fa t intake.
3. Drink a m inim um of 10 eight-ounce glasses of
4. Eat four to six sm all m eals a day, about three
5. Avoid eating ju nk food and fast food.
6. Time your protein intake of 4 0 -5 5 grams
7. Im m ediately following your w orkout, replenish
is a
F or m o re in fo rm a tio n o n n u tritio n v is it y o u r local
lib ra ry o r b o o k store. T h e re are m a n y e x c e lle n t b o o ks
a v a ila b le .
20
P e o p le c a n s u b s ta n tia lly re d u c e th e ir
c o n c lu s io n .. .d o n 't fo r g e t h y d ra tio n .
o f th e to ta l b o d y
FOLLOW THESE BASIC NUTRITIONAL GUIDELINES
FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
carbohydrates from sources such as rice,
vegetables, beans, w hole grains, pasta and fruit.
Good protein sources include fish, chicken, turkey,
lean m eat and lo w -fat or nonfat dairy products.
w ate r each day.
hours apart. Small m eals are more easily digested
and result in greater nutrition absorption.
approxim ately 75 m inutes after your w orkout.
your glycogen stores w ith approxim ately
5 0 -7 5 gram s of carbohydrates.
(b lo o d )
intake has
W a te r is