STRIVE COMMIT SUCCEED
MIKE KLAMUT
This section will be dedicated to helping everyone out with nutrition and eating habits. I find that most of the time when people want to get in shape, they are honestly clueless on knowing the basic fundamentals of nutrition. Remember, 90% of all your gains are made through nutrition, the other 10% comes from working out. That is why you see so many people day in and day out look the same, without ever making any progress. They workout like a beast, but go home and pay no attention to what they are fueling their body with. Hopefully this section will "open the door" to everyone and help them start to make the changes and see the results they work so hard for!
NUTRITION
NUTRITION 101 - THE BASICS
When it comes to the basic knowledge of nutrition, the least amount of information you should know, is what and how to read nutritional labels, and understand what you are reading.
Macronutrients: The classes of chemical compounds humans consume in the largest quantities and which provide bulk energy are carbohydrates, proteins, and fats.
Carbohydrates: Carbohydrates are compounds made up of types of sugars. Carbohydrates are classified by their number of sugar units: monosaccharides (such as glucose and fructose), disaccharides (such as sucrose and lactose), oligosaccharides, and polysaccharides (such as starch, glycogen, and cellulose). Carbohydrates have an energy content of 4 kcal/g (~16.7 kJ/g)
Proteins: Proteins are organic compounds that consist of the amino acids joined by peptide bonds. The body cannot manufacture some of the amino acids (termed essential amino acids); the diet must supply these. Proteins, in nutrition, are broken down through digestion by proteases back into free amino acids. Proteins have an energy content of 4 kcal/g (~16.7 kJ/g)
Fats: Fats consist of a glycerin molecule with three fatty acids attached. Fatty acids are unbranched hydrocarbon chains, connected by single bonds alone (saturated fatty acids) or by both double and single bonds (unsaturated fatty acids). Fats are needed to keep cell membranes functioning properly, to insulate body organs against shock, to keep body temperature stable, and to maintain healthy skin and hair. The body does not manufacture certain fatty acids (termed essential fatty acids) and the diet must supply these. Fat has an energy content of 9 kcal/g (~37.7 kJ/g)
Alcohol: Ethanol (grain alcohol) has an energy content of 7 kcal/g (~29.3 kJ/g)
Water (H2O): To supply Your body with an adequate amount of hydration, you should multiply your body weight by .66. This will supply you with the correct number of ounces of water that you would need per day to keep your body hydrated.
Here is an example of a steady and healthy nutrition plan:
Summary
Fat = 1g = 9 Calories
Carbohydrates = 1 g = 4 Calories
Proteins = 1g = 4 Calories
Alcohol = 1g = 7 Calories
** Always try to eat 5-6 meals per day, spaced out between 2.5 and 3 hours apart. This will help vamp up your metabolism, as well as keep you full throughout the day. Eating small meals throughout the day will be one advantage for you, because it will cut into the temptations of binging and overeating, since you are constantly fueling and recharging your body with nutrients.
**Any other questions you might have about nutrition, can be discussed in a forum or topic. There are so many lifestyles out there, that it would be too lengthy of a section here to discuss. Feel free to leave these types of questions on my facebook page or personal e-mail. I will do my best to find the best answer for you, or direct you to where you might find more help.
NUTRITION