Nutrition Essay, Research Paper
Nutrition
Proper nutrition is a vital need in our bodies today. Without it, we couldnt perform our daily tasks
such as going to school, playing sports, or just walking around a store. All of these activities require your
body to be in good physical health. A good way to do that is to plan a regular exercise workout, and to eat
the proper foods that give you the much needed nutrition.
Prior to strenuous activity it is imperative that the body has the required amounts of nutrients to carry out an
activity. At the latest reference it is recommended that a person consume an average of 2200 mg of calories, 60 g of
fat, less than 5000 IU of vitamin A, more than 60 mg of vitamin C, 400 IU of vitamin D, more than 2000 mg of potassium,
2000 mg of sodium, 65 g of protein, 1.5 mg of thiamin, 1.7 mg of riboflavin, 20 mg of niacin, and 18 mg of
iron. Nutritionists of today simplify this into an equation of 40% carbohydrates, 30% fats, and 30% protein that the
entire day?s meals should be divided into. The total calorie intake must increase for active persons from 2200 to 2200
plus the total number used while exercising. This will ensure replenishment of the body?s system.
With the wide variety of athletic competitions, the specific meal a competitor may need to eat to benefit
themselves differs widely, as do the events. The last meal or two are extremely important in both their time of
consumption and content. It is these two factors that can cause a person to make or break their day just by their
choices. Experience plays a large role since one must attempt many different pre-competition meals before they will find
one that suits the individual. For most, the high carbohydrate diet is the choice; packing in as many as possible since
it is such a huge energy source. Also, judging by time, one must decide the size of the meal. To digest a large meal
takes 3-4 hours, a small meal 2-3 hours, liquid meal 1-2 hours, and a small snack takes less than an hour. A person may
even find a burst of caffeine to be helpful or may just want a feeling of ease by not eating anything at all. Without
practice and numerous trials the athlete may run into a problem by eating too large of a meal just before exercise and
feeling sluggish. There is also a possibility that by not eating properly the athlete may become dizzy and tired. If
anyone is serious about finding the ?ultimate pre-event food? they should constantly be testing and refining different
meals. This preparation of choice should get great attention since training methods are not as specific as eating
habits.
During an event digestion is 70% to 80% of its original speed. Therefore it is not wise to eat any regular sized
meal while participating in activities unless they are extremely lengthy such as hiking. For the most part liquids or
foods high in water content are your best bet for helping the system as long as they are non alcoholic. Alcohol is a
dehydrator. Fluids taken in will: transport glucose to
working muscles, eliminate waste products, eliminate metabolic byproducts, and dictate heat through sweating. The most
beneficial drink is orange juice or most any juice which will not only restore water and calories, but also many other
nutrients that Gatorade or cola can not do. A good guide for fluid replacement would be 8-10 ounces for every 20 min of
strenuous activity, even though this
may only be a half or a quarter of what you have lost it will help recovery time. Small nutrient packed snacks will
also prove beneficial to you during exercise.
Once the event is completed your body still requires loads of lost products to be replenished. Your first
priority should be the fluid loss that you were unable to keep up with during the exercise. How much? Well likely the
best guide to tell you when to stop is the urine test. If it is clear then the body is back to hydrated form and is no
longer getting rid of large quantities of metabolic waste. You can also calculate the amount of sweat lost by your
weight; for every pound lost you should drink at least 2 cups of water. And of course there is always the stand by
method of take as much as you feel you need since it is your body. Again alcohol is not to replace water. If you drink
a beer there is just that much more water you must have.
Carbohydrates and electrolytes are essential nutrients in the body to recover after physical activity. With in
two hours of working out it is recommended that, even though you don?t likely crave food, you ingest a carbohydrate rich
meal with adequate amounts of sodium and potassium. A good outline for the amount of carbohydrates would be 0.5 g for
every pound of body weight. You lose 90 mg of potassium for every pound of sweat, which can be
substituted by a juice, yogurt, or potato. And sodium can be taken as needed since you will crave salt if your body
needs it.
Inadequate replenishment will result in a slow recovery. It is also important that the body rests to allow for
digestion before continuing training. These factors could increase or decrease the entire recovery period by as much as
two days.
Many athletes believe training is the key to win. Most coaches do not include any form of nutrition into their
athletes core program. It does increase muscle mass, endurance, oxygen intake, skills, mental awareness, and many
more. It is where you see the most improvements in the human ability. The main thought on everyone?s mind is that the
more training I do the better I will become.
With this new attitude in mind many athletes in fields like swimming, running, a gymnasts consumed 400 to 700
less calories than what is recommended according to a study done by Carrie Johnston, a dietitian at McMaster
University. She found that scores will increase but eventually it peeked and plummeted. This is due to the lack of care
taken to ones diet. An athlete can become lighter and still have the required amounts of nutrients if they pay close
attention to their eating habits as well as their exercise habits.
Nutrition is the relationship of foods to the health of the human body .
Proper nutrition means that you are receiving enough foods and supplements for
the body to function at optimal capacity. It is important to remember that no
single nutrient or activity can maintain optimal health and well being, although
it has been proven that some nutrients are more important than others. All of
the nutrients are necessary in different amounts along with exercise to maintain
proper health.
There are six main types of nutrients used to maintain body health.
They are: carbohydrates, fats, proteins, vitamins, minerals, and water . They
all must be in balance for the body to function properly. There are also five
major food groups. The groups are: fats and oils, fruits and vegetables, dairy
products, grains, and meats.
Exercise is also an important part of nutrition. Exercise helps tone
and maintain muscle tissue and ensure that the body’s organs stay in good
condition. Healthy eating without exercise will not result in good nutrition
and a healthy body – neither will exercise without nutrition. The most
important thing about exercise is that it be practiced regularly and that it be
practiced in accompaniment with a healthy diet. It is also desirable to
practice more that one sport as different sports exercise different areas of the
body. Carbohydrates, proteins, and fats are the sources of energy for the body.
The contained energy is expressed in calories. There are 9 calories per gram in
fat and there are about 4 calories per gram in proteins and carbohydrates .
Carbohydrates are the main source of energy for the body. This energy is mostly
used for muscle movement and digestion of food. Some sources of carbohydrates
are : grains, fruits, vegetables, and anything else that grows out of the ground.
The energy in carbohydrates is almost instantly digested. Th
quick rise in blood sugar which is soon followed by a drop in blood sugar which
is interpreted by the body as a craving for more sugars. This sugar low may
also result in fatigue, dizziness, nervousness, and headache. However, not all
carbohydrates do this. Most fruits, vegetables, legumes, and whole grains are
digested more slowly.
Fats, which are lipids, are the source of energy that is
the most concentrated. Fats produce more that twice the amount of energy that
is in carbohydrates or proteins. Besides having a high concentration of energy,
fat acts as a carrier for the fat soluble vitamins, A, D, E, and K. Also, by
helping in the absorption of vitamin D, fats help make calcium available to
various body tissues, in particular, the bones and teeth. Another function of
fat is to convert carotene to vitamin A. Fat also helps keep organs in place by
surrounding them in a layer of fat. Fat also surrounds the body in a layer that
preserves body temperature and keeps us warm. One other function of fat is to
slow the production of hydrochloric acid thereby slowing down digestion and
making food last longer. Some sources of fats are meats and nuts as well as
just plain oils and fats.
Proteins, besides water, are the most plentiful
substance in the body. Protein is also one of the most important element for
the health of the body. Protein is the major source of building material in the
body and is important in the development and growth of all body tissues.
Protein is also needed for the formation of all hormones. It also helps
regulate the body’s water balance. When proteins are digested they are broken
down into simpler sections called amino acids. However, not all proteins will
contain all the necessary amino acids. Most meat and dairy products contain all
necessary amino acids in their proteins. Proteins are available from both
plants and animals. However, Animal proteins are more complete and thus
desirable.
Knowledge of the nutrients and their function is essential to
understanding the importance of good nutrition. As mentioned above, there are
six nutrients. All vitamins are organic food substances that are found only in
living things, plants and animals . It is believed that there are about twenty
substances that are active as vitamins in human nutrition . Every vitamin is
essential to the proper growth and development of the body. With a few
exceptions, the body cannot make vitamins and must be supplied with them.
Vitamins contain no energy but are important as enzymes which help speed up
nearly all metabolic functions. Also, vitamins are not building components of
body tissues, but aid in the construction of these tissues. It is impossible to
reliably determine the vitamin requirements of an individual because of
differences in age, sex, body size, genetic makeup, and activity. A good source
of a recommendation is the RDA. The RDA makes it’s recommendations based on
studies of consumption of the given nutrient. On the recommendation it will
usually specify what size diet the recommendation is based on, for example, a
two thousand calorie per day diet.
It is harmless to ingest excess of most vitamins. However, some vitamins are toxic in large amounts. Vitamin A is
a fat soluble vitamin which is only available in two forms. Pre-formed, which is
found in animal tissue. The other is carotene, which can be converted into
Vitamin A by animals . Carotene is found in easily found in carrots as well as
other vegetables . Vitamin A is important to the growth and repair of body
tissues and helps maintain a smooth, soft, and disease free skin. It also helps
protect the mucus membranes of the mouth, nose, throat, and lungs which reduces
the chance of infection. Another function is helping mucus membranes combat the
effects of air pollutants. Vitamin A also protects the soft lining of all the
digestive tract. Another function of vitamin A is to aid in the secretion of
gastric juices. The B complex vitamins have many known sub-types, but they all
are water soluble vitamins. The B vitamins can be cultivated from a variety of
bacteria, yeast, fungi, or molds . They are active in the body by helping the
body convert carbohydrates into glucose, a form of sugar. B vitamins are also
vital in the metabolism of proteins and fats. They are also the single most
important element in the health of the nerves. B vitamins are also essential
for the maintenance of the gastrointestinal tract, the health of the skin, hair,
eyes, mouth, liver, and muscle tone. The intestine contain a bacteria that
produces vitamin b but milk-free diets, and taking sulfonamides or antibiotics
can destroy these bacteria . Whole grains contain high concentrations of B
complex vitamins. Also, enriched bread and cereal products contain high
concentrations of B vitamins due to a governmental intervention of the whole
food group to ensure that the nation was getting enough B vitamins Vitamin C,
also known as ascorbic acid, is a water soluble vitamin. It is sensitive to
oxygen and is the least stable of all vitamins . One primary function of
vitamin C is to maintain collagen, a protein necessary for the formation of skin,
ligaments, and bones. Vitamin C also plays a role in healing of burns and
wounds because it aids the formation of scar tissue. It also helps form red
blood cells and prevent hemorrhaging. Another function is to prevent the
disease, scurvy, which used to be seen in sailors because of their lack of
vitamin C in their diet. This was corrected by issuing each sailor one lime per
day which supplied citric acid, a source of vitamin C. Other sources include
broccoli, Brussels sprouts, Strawberries, Oranges, and grapefruits . Vitamin E
is a fat soluble vitamin which is made up of a group of compounds called
tocoherols. There are seven forms of it but the form known as Alpha tocoherol
is the most potent . Tocoherols occur in the highest concentrations in cold
pressed vegetable oils, all whole raw seeds and nuts, and soybeans. Vitamin E
plays an essential role in cellular respiration of all muscles, especially the
cardiac and skeletal. It makes these muscles able to function with less oxygen,
thereby increasing efficiency and stamina. It also is an antioxidant, which
prevents oxidization. This prevents saturated fatty compounds from breaking
down and combining to form toxic compounds.
Minerals are nutrients that exist
in the body and in organic and inorganic combinations . There are approximately
seventeen minerals that are necessary in human nutrition . Although only about
four or five percent of the body weight is mineral matter, minerals are
important to overall mental and physical health. All of the body’s tissues and
fluids contain some amount of mineral. Minerals are necessary for proper muscle
function and many other biological reactions in the body. Minerals are also
important in the production of hormones. Another important function of minerals
is to maintain the delicate water balance of the body and to regulate the
blood’s pH. Physical and emotional stress causes a strain on the body’s supply
of minerals. A mineral deficiency often results in illness, which may be
treated by the addition of the missing mineral to the diet. Calcium, a primary
mineral, is available through dairy products. In order to get all the other
minerals, one should eat protein rich foods, seeds, grains, nuts, greens, and
limited amounts of salt or salty foods.
Nutrition is just one aspect of total
body health. It is important to remember that one must compliment good nutrition
with good exercise and emotional health in order to achieve complete well being.
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