Metabolism is a complex science and without a scientific background most people are unable to understand it fully. However, as a strength trainer or athlete it is useful to have some knowledge of the subject in order to appreciate the importance of good nutrition.
Given the importance of good nutrition it is puzzling why many people who are interested in bodybuilding and fitness don’t pay enough attention to what they eat. One of the main reasons for this is that when you read the fitness magazines, page after page is full of information about nutrition supplements that make big claims and promises that are hard to ignore.
A balance of carbohydrates, protein and fat is required to deliver the nutrition you need for energy, effective muscle building and general good health. The food pyramid is the basis for a good balanced diet for everyone as well as being the foundation for an effective sports nutrition plan. It is designed to make sure you get a variety of foods and all of the right vitamins and minerals needed for a healthy body.
A firm, powerful body with good muscle definition is the aim of all strength trainers. There are many forms of strength training and they are all effective in building muscle, but only with the correct nutrition. Protein is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.
Carbohydrates are the body’s preferred source of energy and that’s why they are essential for athletes and strength trainers alike. During digestion, carbohydrates are broken down into glucose and converted to glycogen. Glucose enters the blood stream as blood sugar to provide food to the brain and to the nervous system to keep you mentally alert. Glycogen is the body’s fuel and is stored both in the muscles and in the liver.
Fat is a very necessary part of the daily diet and plays an important role in maintaining tissue health and facilitating the absorption of the fat soluble vitamins; A, D, E and K. Fat is stored throughout the body and it can be used to provide energy. However, during exercise, glycogen is the initial source of energy and is more readily available.
Water plays a vital role in all aspects of the metabolic process and without it you would survive for only a few days. The body is made up of more than 60% water and this level must be maintained for optimal health. We lose water continually via urination, respiration and by sweating. To avoid dehydration, water reserves must be constantly topped up by drinking a minimum of 8 cups of water a day.
Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C). The fat soluble vitamins are absorbed into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis. However, those that are water soluble do need to be topped up regularly as the body cannot store them.
Minerals play a vital role in maintaining good health and fitness. As with vitamins, the minerals we need on a daily basis can all be obtained from a well balanced diet, without the need for supplements. Recommended daily amounts (RDA) are based on the needs of an average adult. Athletes and strength trainers will have a higher requirement, but a well balanced, higher caloric intake should compensate for this.
The concept of the Glycemic Index (GI) was first developed from research into the control of diabetes carried out at the University of Toronto in the early 1980s. Using the initial research as a springboard, work on this subject has been developed since then to refine the GI system, which has application in the quest for good health for everyone.