Two Categories Of Nutrients And Micronutrients
Macronutrients are proteins, carbohydrates, and fats. Micronutrients are the vitamins and minerals the body needs in small amounts. For macronutrients, the amount needed of each seems to be an ongoing debate. Do we go 30% fat, 30% carbohydrate, 40% protein? High protein, low carbohydrate? High protein, high fat? No fat, or what kind of fat? No carbohydrates? Zone, Paleo, Atkins, If It Fits In Your Macros? It can get rather confusing. Right now let’s just look at what we need for the body to sustain itself and grow muscle.
Amino acids are the building blocks of protein and provide the raw material for all proteins. Our bodies use protein to build …show more content…
Fruits, vegetables, breads, pastas, sugars, beans, milk and so forth. Now the carbohydrate has gotten a bad rap in the last couple of years. The old food pyramid put it as the base of its recommended daily allowance. What happened? People started getting fat, developing diabetes and a host of other ailments. But what most people don’t realize is that you NEED carbohydrates to function. They are essential for brain activity. Guess what? They are also needed to convert into energy. Does that mean you can wolf down bread and pasta and that will make you fast and smart? No, but every now and then, indulge. Be smart. Eat complex carbohydrates. These will fill you up and not have you get that sugar crash …show more content…
Male and female athletes will be completely different in their approach to diet change.
Male athletes will worry more about their body composition. They will worry that muscle will turn to fat, or that their muscles are going to atrophy. Females can develop eating disorders, body composition distortions and menstrual dysfunction. During this time it should be that the dietary change needs to be very much like if the athlete is trying to put on muscle mass.
There needs to be a focus on whole foods, lean proteins, fiber rich carbohydrates, fruits, vegetables and healthy fats. The stuff that they are used to taking, supplements, protein drinks, energy drinks, electrolyte drinks, gels, and power bars needs to be put on hold. These are better for when intense training is happening and higher energy is needed. Focus on real food in moderation. Just make a slight decrease in daily total caloric intake and up the water consumption. That will help prevent putting on unwanted weight while training is on