Importance And Basics Of Nutrition In Diet And Its Role In Fitness
Importance Of Nutrition
Are you kidding me!! Do I have to tell you how important nutrition is? Well, I will tell even if the answer is a No. So, keep reading. As mentioned in my earlier post, nutrition to exercise percentage is 90% to 10%. Things can be managed if you don’t workout or you don’t perform exercises. But everything will be useless no matter what you do if you don’t have a proper nutrition. Period. You won’t be able to achieve or sustain your health if you don’t keep a check on what you are putting inside your mouth. So, there is no denying of the matter of the fact that if you eat clean, you will look good and feel good. If you eat junk, you will look like a piece of junk. The choice is anyway yours!!
Classification of Foods
Generally, the food we eat is broken down into macros. A macro in the simplified language is the nutrient that the food provides. Generally, food is broken into three macros- Proteins, Fats and Carbohydrates. And yes, they all are measured in calories. A balance of all these three macros is what makes a healthy nutritious diet.
Importance of the portions of Macros
Our basic calorie expenditure depends on the type of work we do every day. For instance, a farmer would need more calories than a desk job person, it’s as simple as that.
As a general thumb of rule we all should consume high proteins for the repairing of worn out muscles and tissues. And no, high protein consumption won’t cause you kidney stones. I recommend 0.5 to 0.75 grams of protein consumption per pound of body weight, even if you don’t work out. Sources of proteins- Egg whites, legumes, lentils, cheese, soy beans, chicken breast.
Carbohydrates are essential for you to have it your diet as it provides you energy. There are two types of carbs- Complex and Simple. It is advisable to you to consume complex carbs over simple carbs. Carbohydrates have to be manipulated according to your requirement. For instance, if you are sitting most of the day, then you won’t need much calories to burn. So, you should consume less carbohydrates. Wondering what would happen if you consume more carbohydrates than you burn? Yes, you guessed it right. Unused carbohydrates will get converted into fats and will get stored in your body. Sources of Complex Carbohydrates-Sweet potato, brown rice, oats, whole grain wheat.
Talking about fats, there are lots of misconceptions regarding fats. For now, you should only remember there are two types of fats- Good Fat and Bad Fats. Good fats provide essential nutrients to your brain and so it is necessary you consume good fats. Remember you have heard that almonds improve your memory. Why? Think!! Bad fats on the other hand just harms your body and make increases your body weight percentage. You should consume a limited amount of good fats every day to keep your brain nourished. Sources pf Good Fats- Nuts (Almonds, Walnuts, Peanuts), olive oil, flaxseed, salmon, peanut butter.
We will discuss each macro in detail in upcoming posts. Hope this helps people who have just started their journey of fitness. Thanks for reading.