As the owner of an activewear brand and with my background in Sports Science and Sports Medicine from a University in Germany and my further studies here in the U.S. in Nutrition and Fitness, my responsibilities extend far beyond just selling clothing.
Exercise is key to good health, and it's delightful to see everyone looking great in their LANETHIX outfits! However, maintaining proper nutrition is essential to ensure you can continue exercising for years to come.
With all the chemical processes happening in your body, it's crucial to understand the nutritional needs of the body which can help guide dietary choices to promote health, prevent diseases, and support physical and mental performance.
Remember, you are what you eat – and that is a very true statement - Nutrition is the foundation of good health and is essential for maintaining the body's various functions and overall well-being.
Here are the key components of basic nutrition that I'll briefly highlight in this blog post.
Macronutrients
Carbohydrates:
Function: Primary source of energy for your body in moderate to intense exercise (4 kcal/g) - the largest amount is stored as form of glycogen in the skeletal muscle
Types: Simple carbohydrates (sugars – mono-or disaccharides) and complex carbohydrates (starches and fibers - polysaccharide). Classification (chemical):
Monosaccharides (Fructose/Glucose/Galactose)
Disaccharides (Sucrose/Lactose/Maltose)
Polysaccharide (Starch/Fiber/Glycogen)
Sources: Fruits, vegetables, grains, bread, pasta, cereals, beans, legumes, nuts, seeds, and dairy products.
Fats:
Function: most concentrated form of energy (9 kcal/g), energy source for moderate-intensity exercise, essential for cell structure, hormone production, and absorption of fat-soluble vitamins.
Types: Saturated fats, unsaturated fats (monounsaturated and polyunsaturated), and trans fats (should be avoided).
Sources: Oils, butter, nuts, seeds, avocados, fatty fish, and dairy products
Proteins:
Function: (4 kcal/g) Building blocks for muscles, important for muscle recovery, tissues, protect skeletal muscle from breakdown during training, enzymes, and hormones are manufactured from the body from protein, it’s a transporter, crucial for the immune system, protein functions optimally when energy intake from carbohydrates and fat is sufficient.
Protein can be used as an energy source, but it should be spared to be able to do other
functions for the body, which can only be provided by protein.
Amino Acids (Total 20): Essential (9) (must be obtained from diet) and non-essential (11) (can be synthesized by the body).
Sources: Meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Micronutrients
Vitamins:
Function: Support various biochemical processes, including immune function, energy production, and bone health.
Types: Water-soluble - Vitamin C, B1 (Thiamine), B2 (Riboflavin), B3 (Niacinamide), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate), B12 (Cobalamins), and fat-soluble (Vitamins A, D, E, K).
Sources: Fruits, vegetables, dairy products, meat, and fortified foods.
Minerals:
Function: Structural roles (bones, teeth), fluid balance, muscle function, and nervous system health.
Key Minerals: Calcium, phosphorus, potassium, sodium, magnesium, iron, zinc, iodine, and selenium
Sources: Dairy products, meat, fish, nuts, seeds, fruits, and vegetables.
Other essential nutrients:
Water
Function: Essential for life, involved in digestion, absorption, transportation of nutrients, temperature regulation, and waste elimination.
Sources: Drinking water, beverages, and moisture content in foods.
Needs: Vary based on age, sex, activity level, and climate.
Special Considerations
Age: Nutritional needs vary across the lifespan, with specific requirements for infants, children, adolescents, adults, and the elderly.
Sex: Men and women have different nutritional needs, influenced by hormonal differences and body composition.
Activity Level: Athletes and active individuals may have higher calorie and nutrient requirements.
Health Conditions: Certain medical conditions and illnesses can alter nutritional needs (e.g., diabetes, heart disease, pregnancy).
Tips for a Balanced Diet
Variety: Include a wide range of foods to ensure intake of all essential nutrients, avoid processed food
Moderation: Consume appropriate portions to avoid excess intake of calories, fats, sugars, and salt, be nutrient smart – choose food that is nutrient dense instead of eating “empty” calories.
Balance: Combine carbohydrates, proteins, and fats in each meal to support sustained energy and overall health.
Hydration: Stay hydrated and drink sufficient water throughout the day.
I hope this post has given you a good overview of your basic nutritional needs. In my future posts, I will go deeper into each component, providing more detailed insights and practical tips. Stay tuned for more information on how to support your health through nutrition.
Till then - stay happy and healthy
Christiana
Source:
Marie Dunford, J. Andrew Doyle - Nutrition for Sports and Exercise, Fourth Edition, Cengage, 2017
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