INTRODUCTION TO NUTRITION
Let’s start from the beginning. Many people hear the word “DIET” associates them only with slimming. Nothing more wrong.
Diet is nothing more than a certain diet, tailored to the person and, most importantly, adapted to the goals. This means that being on a “diet” you can gain weight and not just lose weight!
So, that’s the title of introduction. Now, let’s take care of the basics so that even the biggest layman can get a taste of it all
This is a forum that is mainly about bodybuilding and strength sports, so I’m mainly focusing on writing this art.
Many people go to the gym, train with different results, and have different goals. They want to gain weight because they are thin like a stick, others again want to lose weight dramatically because their carcass is something they want to get rid of. The first thing (gym) was done. Very good, any kind of physical activity these days, where most of the time we spend sitting is good.
99% of people starting their adventure with strength sports focus on only one, as quickly as possible acquiring knowledge only in the field of training, because this is the “visible side of these sports. Unfortunately, the change in the appearance of our figure is much less dependent on the exercises in the gym than on DIET!
TRAINING – it’s about 30% success
DIET – it’s about 65% of success
I would give the last 5% of supplementation and other factors (lifestyle, commitment, stress, etc.).
Why exactly this allocation of%? It is necessary to explain how, in principle, “muscles build. As I mentioned before, training at the gym is an introduction to everything. Tackling the muscle at a sufficiently high level
we lead to microtraumas in it – the disruption of microfibers and muscle cells (this is the reason for the majority of muscle pain for the next day). Next we can say the next phase is the MOST IMPORTANT.
The body, in addition to the fact that “it repairs damaged muscle fibers it does it with excess. That is, the phase of adaptation of the muscle, the body wanting to be ready for another effort of similar intensity defends in this way that makes our muscles increase in relation to this what were before the training.
This is what it looks like in a GREAT simplification.
As we already know, as follows the increase in our muscles, a question arises
Where is the role of this famous diet here?
Well, in order to be able to rebuild with damaged muscle training, it has to take all kinds of building material from the blood. And, to put it simply, we are eating the right products and at the right times we help or disturb the body in this whole process.
And explaining how a brick (our food) is needed for a child to build a wall (our muscles). If we do not deliver bricklayer (our body) of these bricks is a wall rather will not exist.
Someone may say, good, but after all I am not starving and I always eat breakfast, dinner, suppers. So I provide the building material for my muscles. Unfortunately, it is not so easy. The athlete’s body (because we want to be one of them) has several times the need for all the ingredients. Starting from the food itself and on vitamins and other ingredients.
Okay now, let’s get to the bottom of the matter. Let’s start with the basics, that is, the division into nutrients ….
Each food eaten by us consists of some solid ingredients. These are (3 most important)
So no matter if we eat a ham roll or drink milk, each of these foods is made up in different proportions of ingredients. To be able to move better in the tangled world of nutrition, you should immediately explain what is the role in the body of proteins, carbohydrates and fats.
Known as proteins, are the main building material of the organism, they constitute up to 50% of the body’s dry body weight. It is from the protein that the body builds as well as rebuilds its own tissues and cells. The protein is therefore a very important component of the diet and must be provided with food.
Foods rich in protein are:
Skimmed milk powder 34% protein
Soybeans 35% protein
Yellow cheese 23% protein
Dry peas 24% protein
Beef 18% protein
(of course, keep in mind that the above products also contain fat and carbohydrates so they are not necessarily the best source of protein)
The protein consists of amino acids. There are a total of 22. This is the next division, which has a very large impact on the value of products consumed with a view to providing the body with proteins.
So there are two groups of amino acids:
What makes them different?
There is one basic difference. The endogenous amino acids can be “produced in the body from other amino acids. In contrast, exogenous amino acids must be supplied from the outside (from food) because the body is unable to produce them. And it should be mentioned that we need all 22 amino acids to function properly!
Why did I mention this division? Thanks to this knowledge, we can divide the food we eat into those that are wholesome in terms of amino acid composition (they contain a full pool of exogenous amino acids).
These products mainly include animal foods:
Ok, that is, we already know that when it comes to providing the body with proteins, we should focus on this group of products.
But what about other protein sources? Are they worthless? Not absolutely not! It is known today that the majority of plant products, unfortunately, does not contain a full pool of exogenous amino acids and does so
these products in the public opinion are less valuable sources of proteins. However, it is very easy to get out the inclusion of protein products.
Thanks to this, we have 2 benefits
1- combining, for example, eggs with beans, we still obtain an ideal protein for our body rich in essential amino acids
2- we do not need to eliminate plants from the diet and as it is known, they are a source of vitamins and other very important compounds.
In addition, there are plants that have an aminogram (the composition of amino acids) almost the same as foods such as meat or eggs. These are, for example, nuts and legumes. The best in my opinion, a meal rich in protein are meals mixed with animal and vegetable products. Protein should be provided in equal portions at every meal. The principle is usually given that it does not make sense at once consume more than 30-40 grams of protein, because the body can not cope with such a dose. Of course, it also depends to a large extent on the weight of the human body and other factors. Proteins, unlike fat and carbohydrates, do not as such have a “storage in the body, liver and muscles (in the form of glycogen – more on that later) and fat adipose tissue. That’s why I pay attention to an important case what is the constant and regular supply of proteins to the body with food. Another important issue when it comes to proteins is the biological value of the so-called BV.
This factor is particularly useful in the purchase of protein supplements (protein supplements are most useful in the diet of weight training people, because it is often difficult to cover the daily requirement for protein from ordinary meals). The value of BV depends on the balance of amino acids in given foods or nutrients. This balance is similar to the body’s balance, the higher the BV and the higher the BV the more. Protein from a given product will remain in the body and will indirectly accelerate muscle growth.
Here are examples of products and their BV
Whey protein isolate BV 159
Whey protein concentrate BV 104
Lactoalbumin (milk protein) BV 104
Egg white BV 88
Chicken (breast) BV 79
Soy protein BV 75
The potato protein BV 60
In other words, it is worth to consume eggs, milk, chicken breasts as a source of protein from generally available foods (not nutrients).
(so that someone does not mislead milk contains a small percentage of lactalbumin, the most is a protein called casein BV = 77)
It has also been assumed that in a normal diet (there are also abnormal deviations from this principle) to use the best protein should be consumed for 1g of protein 4g carbohydrates. Such proportions were established on the basis that in the process of biosynthesis to create one volume of chemical protein, consumed there are 4 units of glucose (I know it’s complicated so just take it for granted)
In conclusion, it should be added that excess protein, just like carbohydrates, can simply be converted into fat tissue.
You can read also: HEALTHY NUTRITION – FROM WHAT TO START?