BY FREDERICK NEAL, ACE-CWP
ACE Sports & Fitness Nutrition Specialist | ACE Weight Management Specialist ACE
Energy Comes from Food Nutrients – Not Sports Drinks
Understanding nutrition can help you make food and drink choices that will complement your physical activity, as well as help improve your endurance, speed recovery from exertion, lower risk of injury and assist in rehabilitation.
Top macronutrients - carbohydrates, proteins, and fats.
1 Carbohydrates. Carbohydrates: Carbohydrates are the body's primary source of energy. They are found in foods such as grains, fruits, vegetables, legumes, and dairy products. Carbohydrates can be further classified into simple carbohydrates (found in foods like table sugar, honey, and fruits) and complex carbohydrates (found in foods like whole grains, starchy vegetables, and legumes). It's recommended that you focus on consuming complex carbohydrates, as they provide more sustained energy and are rich in fiber, vitamins, and minerals. Most athletes should get 55 to 60 percent of their total calories from carbohydrates.
2 Protein. Proteins are crucial for building and repairing tissues, supporting immune function, and serving as enzymes and hormones in the body. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. Animal-based proteins generally contain all the essential amino acids required by the body, while plant-based proteins may require combining different sources to ensure an adequate amino acid profile. Athletes require slightly more protein than their sedentary counter- parts-between 1.2 and 2.0 grams per kilogram (g/kg) of body weight, com- pared to 0.8 g/kg for inactive people.
3 Fat. Fats are a concentrated source of energy and play various roles in the body, including providing insulation and protection to organs, aiding in nutrient absorption, and supporting hormone production. Healthy sources of fats include avocados, nuts, seeds, olive oil, coconut oil, fatty fish (like salmon and mackerel), and some dairy products. It's important to focus on consuming unsaturated fats (both monounsaturated and polyunsaturated) while limiting saturated and trans fats. Optimal performance has been noted in athletes who consume 20 to 25 percent of total calories from fat. Unsaturated fats, like those in olive oil, nuts, avocados and fish oil, are the healthiest. Obtaining these essential fatty acids, especially omega-3 fatty acids found in cold-water fish, leafy greens, walnuts, almonds and flaxseeds.
4 Water. Daily energy expenditure of 2,000 calories requires a minimum daily water intake of 64 to 80 ounces. Water needs increase with higher temperatures and humidity, as well as with the consumption of alcohol, coffee and soda.
Need more help understanding how to apply macronutrients to your meal planning feel free to give me a call.
Master Frederick Neal
ACE Certified Health Coach | ACE Certified Personal Trainer
ACE Sports & Fitness Nutrition Specialist | ACE Weight Management Specialist ACE Orthopedic & Functional Movement Specialist
6TH DAN BLACK BELT MASTER
474 Prospect Ave West Orange New Jersey 07052
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