The Correct Balance of Carbs,Protein and Fats in our Diets
The recommended dietary needs of active or sedentary people arent really that different. But active or athletic people consume more calories and the exact amount of caloric intake depends on the age,body size,activity and the intensity of training.
A diet that lacks the essential nutrients can make a person feel weak and performs at a sub par level,so identifying the proper balance of fats,carbs,proteins,vitamins and minerals in a person's diet is really needed for nutritional health.
Is the most efficient fuel for the body and should supply 55 - 60 % of the daily caloric intake for all types of people. But the carbohydrate intake for an athlete should make up for 60- 70% of his/her diet.
But please do take note : The total calorie count from simple carbs (sugars) should not exceed 15 % of a person's diet, the rest should come from complex carbs.Since carbs cant be stored in huge amounts, a person can increase his energy reserves by eating more of these complex carbs.
Examples of Complex Carbohydrates:
1. All types of Pasta
2.Brown or red rice
4.Whole grain Cereals
5. Whole grain Breads
We need protein to build,maintain and repair our body's tissue. The protein needs of sendentary and most active people are about the same. In an adult's diet 12% of calories should come from protein. Growing children on the other hand, require that proteins make up 15% of their daily caloric needs.
These days,the average person gets more than enough protein in their diets. Let me point out that excess protein will not build muscle- only exercise does that. Extra protein is stored as FAT.
Common Sources of Proteins:
Fat is the most concentrated form of energy that is stored in the body.Fat is the primary fuel during prolonged aerobic exercise.
For all people, less than 30% of your daily caloric intake should come from fat,and less than 10% from saturated fat. Fats have always been considered as a health risk since a diet that is high in fats can actually impair performance.
But please don't confuse body fat from excess dietary fat (the fats you eat); Body fat is the stored form of dietary protein,carbs and fats. Believe it or not,even lean people have enough fat stores for emergency energy reserves.
1.What are Saturated Fats- are mostly found in meats and processed foods and this type of fat is not heart friendly.
2. What are Unsaturated Fats- these are fats that are derived from nuts,fruits and olives. please note that these type of fats remain liquid at room temperature.
Vitamins are needed by the body to process the carbs,protein and fats we consume. Active people generally don't require supplemetary vitamins IF their caloric intake comes from a varied, balanced diet that is high in complex carbs.
Contrary to the beliefs of mosr people,vitamins don't build muscles nor provide energy and there is no scientific evidence that will support the notion that large doses of vitamins will improve a person's health and performance.
Minerals are needed for the metabolism of carbs,protein and fats. Iron for example,is a vital component in the transport of oxygen in the blood. Sodium and potassium help insure the balance and maintenance of the body's water.
Again,a varied and well balanced diet usually provides us with enough minerals for our daily routines.All adult women should consume at least 1000 milligrams of calcium daily but preferrably from foods instead of supplements.
Our bodies usually lose sodium through perspiration but we actually lose just a small amount and it can be replenished by the salt in our foods.
A word of caution.. there is no evidence that states that exceeding the RDA (Recommended Daily Allowance) by taking supplements can and will improve performance under ordinary circumstances. There are even some cases where large doses of supplements even proved bad for the person.
© 2009 Shanti Rose