Thread: Nutrition
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Old 09-01-11   #57 (permalink)
Darren187
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Re: Nutrition

Quote:
Originally Posted by josharb87 View Post
Great post

Being a bit thick, are Protiens lean meats and fish, and Carbohydrates are greens as a general rule?

What about salts, sugars and fats?

So 2 parts carb and 1 part protien is good for energy, what about if you want to bulk up too?
I'll try and keep it simple

Proteins are foods that contain a good range of amino acids, which rebuild muscle cells. Protein containing foods are measured on their 'biological value', the higher their BV the better.

Food-Info.net : Biological Value

Fats are more complicated, but this page explains them quite well (even if it says it for women lol, it also applies equally for men too!)

Dietary Fat and Cholesterol

Carbohydrates (sugars) are even more complicated then fats and proteins. Trying to keep it simple, good/beneficial carbs are pretty much all vegetables, fruits that have or contain bright coloured flesh, and grains. Bad carbs are generally heavily processed foods like cakes, combined chocolates etc... these all take a long time to break down in the digestive system, and once broken down provide very little nutritional value. In general the less processing a carbohydrate food has the better, nutritionally, it is for you.

Carbohydrates (EUFIC)

It would be very hard, and quite boring though, if you ate all raw and non processed foods all the time! So a little of the not so good foods will not do you any major harm.

If you plan on bulking up, and I'll assume you're referring to gaining muscle, then accompanied with a good weight training program, the same 2 parts carbs and 1 part protein still applies, you simply have to consume more calories each day than your body can burn off, so that you can repair and build more muscle fibers. The easiest way to do this is just by adding one or two extra meals to your daily diet on the days you work out! The other more technical way to work out how much protein (carbs and fats) to eat daily is to count calories and use a macro nutrient breakdown, which divides the three main food groups into percentages of your daily calorie total. It's a much more accurate way to measure your daily intake, and the results are often superior to 'just winging it', but it's also quite time consuming.

Macronutrient Recommendations

Carb, Protein, Fat Calorie Calculator

Salt, the RDA (recommended daily allowance) for an adult is around 6 grams, which can be added to foods. If you eat a wide range of foods you will probably get that amount each day anyway, as salt is often added to food during processing.

Last edited by Darren187; 09-01-11 at 11:33 PM..
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