Why Diet and Nutrition is so important - Part 1

Why diet and nutrition is so important

Not only is the food and drink we intake important for fuelling our workout it is vital in the way we look. If we want our perfect body then our diet will have a massive say in achieving it. This post is the first of two parts that will examine why what we eat is so important to us.

Why eat right?

If we are eating right our body runs much more efficiently; with our muscles being fuelled better, bulked faster and repaired easier. Basically, eating right will lead to us getting stronger and more resilient. There are a variety of classes of nutrients that are important to us; carbohydrates, proteins, fats, water, vitamins and minerals. Each type of nutrient is important for different reasons.

Carbohydrates

Carbohydrates (like fats) get a bad press and there is often anti-carbohydrate press out there. The Atkins diet has been a big fad over recent years, which involves eating very few carbohydrates. Carbs do not deserve this bad reputation. Sure, sugar and other sweeteners should not be over consumer. However, fruits, vegetables and whole grains contain carbohydrates that are vital to our health. Generally, carbohydrates should make up around 30-50% of our diet.

Protein

Protein is pretty much the building block of muscle. If we want to build muscle then protein is vital. Studies have shown that protein from animals builds muscle much better than protein from soya and vegetables. The most widely accepted pieces of research would lead us to believe that we should aim to eat between 0.27 to 0.37 grams of protein per kilo of body weight daily.

Fats

Like carbohydrates fats have a really bad press. The nutritional value of some fats has been seriously underrated, whilst the drawbacks have been grossly exaggerated. Basically, we need fat. We should aim to avoid trans fats, and saturated fats to a degree, but should aim to get the other fats into our diet.

Health Benefits of Tuna

Tuna

When discussing super foods it is often broccoli, cauliflower and other vegetables and seeds that get mentioned. However, tuna fish is a food that should genuinely be considered up there with other super foods. Tuna fish is a truly nutrient dense food that is packed with goodness, with many health benefits.

The Nutrition of Tuna – A True Health Food

The health benefits of tuna stem from the macro and micro nutrients that they contain. Tuna is an excellent source of high quality protein (for the importance of protein click here), which is why it is so often eaten by weight trainers and other athletes. Tuna is also rich in a variety of important vitamins and minerals. The vitamins that tuna contains includes; niacin, B1 and B6. The minerals contained in tuna include; selenium, magnesium and potassium. One of the most important and beneficial elements of tuna is the fact that it contains the omega-3 essential fatty acids (and for more information on why these are so important click here).

The Health Benefits of Tuna

With all this being said with regards to the nutrients contained in tuna, what does it all do for us?

Well the high levels of protein can have numerous positive effects. The benefits of protein include; help with weight loss, promoting healthy muscle growth, repairing of tissue and injuries, building of skin, nails and cartilage and help with circulation. 

Tuna contains a very high level of selenium. Selenium is essential in flushing toxins from the liver, which in turn will promote good health overall. Some research also suggests that selenium deficiency is linked to many diseases including; some forms of cancer, HIV/AIDS, tuberculosis and diabetes.  

As mentioned previously, tuna contains great levels of omega-3 essential fatty acids. The importance of essential fatty acids can be found on my previous blog entry Essential Fatty Acids. However, a quick look shows that omega-3s promote heart health and reduce the risks of heart attacks and blood clots. It also appears that omega-3s can protect against rheumatoid arthritis, cardiac arrhythmias, depression, and anxiety and may have anti-cancer affects.

An Interesting Healthy Snack

Apple and Peanut Butter?!

Eating Healthy and Snacks

Eating healthy is often a very hard thing to achieve. We are told different information from different sources. However, it is generally considered that eating little and often is a good method of eating right. This means that we need to snack throughout the day, around three larger meals. With that in mind it seems very easy to fall into the trap of snacking on foods like crisps (potato chips) and other foods that lack any real nutritional value.

Carbs plus Protein or Fat

It is also important to note that when we snack on sugary foods we get hungry an hour or so later, meaning we eat again and the calories begin to pile up. The reason for this is that carbohydrates are fast burning, so when we snack it is important that we combine some good carbs with some protein or fat, or both for that matter. This brings us to an interesting healthy snack that is packed with nutrition and should keep you full that little bit long – apple with peanut butter.

Apple and Peanut Butter – Yum

Apple and peanut butter did not sound that appetising to me, however, once I had tried it I became hooked. This is now a standard snack for me to have because it is tasty as well as simple and quick to make. I tend to slice my apple up and spread some peanut butter on it, but it could easily be chopped into sticks and dipped into peanut butter for the same effect!

This really is an interesting snack to try out and one that should give enough nutrients to be worthwhile.

Protein

Protein

I have previously posted blog entries regarding carbohydrates, fats and dietary fibres. This entry looks to discuss protein.

What is Protein?

Proteins, as a nutrient, are chains of Amino acids that contain around 4 calories per gram. Amino acids can be divided into either essential amino acids or non-essential amino acids.

In nutrition, protein is broken down in the stomach in order to provide amino acids to the body, including essential amino acids that cannot be created by the body itself. Our body does not store protein so it is important that we eat it on a daily basis for a number of reasons.

Protein is needed by us humans in order to grow and maintain our condition. Experts advise consuming between 0.8 grams and 1.1 grams of protein per pound of your body weight, per day.

Benefits of Protein for Weight Loss

Protein is an essential thing for the body in general, but it can also be extremely important to people wanting to lose weight or fat.

An important factor of protein is that it takes longer to digest and leave your stomach. This leaves us feeling fuller for longer, and this means that we are less likely to unnecessarily snack between meals, therefore we eat fewer calories. 

Protein also burns more calories through digestion, and general use, and so this can aid in any weight loss we are attempting.

It is important to note here that this blog IS NOT promoting an Atkins/high protein diet, or anything similar. I do not agree with these types of diets and am merely showing how through eating the right way protein can help lose weight.

Benefits of Protein for Muscle Growth

When weight training, our bodies need protein to develop and maintain muscle. Protein is used to repair the tiny tears that are made when we exercise. The protein also helps to increase the muscle mass. Because amino acids can be burned by the body during exercise it is essential that we refuel our muscles with protein, as well as carbohydrates.

Research appears to suggest that it is important to have protein shortly before and shortly after weight/resistance training to fuel our muscles and allow them to repair and grow.

Other Benefits of Protein

Protein, as well as the benefits previously mentioned, has a number of other benefits too. These include, but are not limited to;

• Repairing injured/torn tissue
• Protein also helps build skin, hair, nails and cartilage
• Prevention of various conditions such as anaemia and hypotension
• Helps with circulation
• Heals injuries

Be careful with Protein

As with all food intakes there are things to be careful of. There is, of course, a risk of eating too much protein. This can lead to excess calories, and potential weight gain. Also, if we eat too much protein and not enough carbohydrates the body can form ketones and release them into the blood.

Conclusions

Protein is something that we need to intake everyday. It is so important for our everyday health, but can also help us with weight loss and muscle building. As with all food, it is important that we do not over eat it though.

Protein Shakes

I am someone who does not drink protein shakes regularly, but I do have them now and then. However, I have just read an article that suggests that protein shakes can add years to your life. According to the article, scientists have discovered that consuming amino acids can lengthen your lifespan by up to 12%, which is 9 years for the average male in the United Kingdom.

The report claims that the amino acids that are digested when drinking a shake a day increase the activation of the mitochondria in the cells. This, in turn, slows down the aging process.

With this being said, amino acid supplements may be an option that I look into, as they are readily available and this maybe something worth trying. Watch this space.