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Carbohydrate
The majority of our energy demand should be realized through energy release from Carbohydrates. Alongside protein and fat it is the main source of energy that allows us to go about our daily lives and fulfill our training energy requirements. In basic terms, Carbohydrate can be split into simple and complex forms.
Simple carbohydrates are mainly sugars and generally provide the body with nothing but calories. In reality this form of Carbs should be limited to when needs must for a quick energy boosts or rapid recovery. The simple sugars are normally absorbed into the body rapidly and can provide almost instantaneous energy.
Complex carbohydrates are typically starchy foods such as bread, cereals, potatoes, yams, rice and pasta and are normally derived from a plant form. These complex carbs are the main supply of energy to our body, and should be present in all meals. Try to go for the lowest the glyceamic index food available for normal mealtimes.
Unlike simple carbs, the complex varieties are also massively important in supplying other key nutrients that our body requires. They normally are rich in fibre, Iron and calcium along with B complex vitamins. These forms of Carbs are broken down at a slower rate and often keep us satisfied for longer.
Protein
Protein is essential for tissues growth, repair and recovery form training or exertion. The level of protein required is very much dependant on the intensity of your training, age and whether you are injured.
Amino acids form the basis of Protein, some are synthesized by the body where as others must be supplied through our food intake and are commonly known as essential amino acids. A well balanced diet will give your body all the protein it needs. This variety and regular supply in important as the body does not store excess proteins like it does with carbohydrate and fat.
We can get protein from plants sources such as beans, nuts and cereal products as well as soya and from Animal sources such as meat, eggs, fish, milk, and cheese.
Fats – Good and bad
Fat is the common term used to refer to Fatty acids. They can be separated into 3 different categories; saturates, monounsaturates and polyunsaturates.
Generally monounsaturated and polyunsaturated fats are seen as essential and can help the body lower cholesterol and are also shown to reduce the likelihood of heart problems. Saturated fatty acids have the opposite effect and are directly related to the onset of heart conditions, arterial thickening and raised blood cholesterol.
In addition to these three groups of fatty acids, the polyunsaturated group (also known as Essential Fatty Acids) can be broken down into 2 further sub categories. We are unable to produce these in any quantity to satisfy the bodies’ requirements and so it must come from our food intake. These two groups are Omega 3 and 6.
Omega 3’s are found in some nuts, oily fish and olive oils (see super foods section) and Omega 6’s can be sourced from seeds, grains and some nuts as well as vegetable oils. You can satisfy your omega 6 requirements pretty much from the oils that we cook with, but Omega 3’s are much more important hence the need to add oily fishes into your diet.
Fibre
Fibre massively important to maintain bowel and intestinal health and is also related to reduced onset of heart disease, cancer and diabetes. Fibre can be split into soluble (beneficial in reducing cholesterol) and insoluble and is typically derived mainly from plants. It will leave you feeling full and satisfied and a high fibre diet can help with weight loss.
The best sources for soluble fibre are beans, fruit and vegetables and oats. It is shown to help reduce the amount of cholesterol in the blood as well as helping to regulate blood sugar levels. Some cereals, wholemeal products such as bread and pasta and brown rice are all great sources of insoluble fibre..
In addition to these food groups, it is important to manage your macro nutrients. Vitamins, Minerals and calcium are all essential to our bodily function, repair, and growth. Eating a well balanced and varied diet should mean that you get a good supply of each of the vitamins that are essential to you as well as the minerals that aid bodily function.
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