the RDA for the normal person. (60-70 kg) 2'000 calories.
(calories = energy. 100 calories is the energy required to increase the temperature of a liter of water by 100 degrees Celsius, or raise the temperature of 100 liters of water by 1 degree Celsius.)
60 grams of Fats (around 600 calories)
25 of which are Saturated
300 grams of Carbohydrates (1'200 calories)
20-25 grams of Dietary Fiber
50 grams of Protein (200 calories)
Fats
fats are essential to the body. they have numerous benefits including transporting nutrients, regulating bodily functions, glycogen storage, and as a backup energy source among others. fat consumption should come from three sources in equal amounts, namely Saturated, Monounsaturated, and Polyunsaturated (half from Omega 3 and half from Omega 6 fatty acids). all have their own benefits to the body. stay away from Trans Fats. they are artificial fats which are a by-product of the Hydrogenation process, and have no beneficial role in the body. just look for "Hydrogenated Oils." (margarine, biscuits, crackers, doughnuts, etc...)
you can live with around 30 grams of fat.
Carbohydrates
ah, a most controversial topic. low carb diets for fat loss as promoted by the likes of Paris Hilton. i'm sure we would love to be able to compete in the ring as well as she does.
first, let us look at carbohydrates. carbohydrates are converted to glycogen stored in the muscles and liver, which in turn is converted to glucose to fuel our daily activities. it is the most immediate source of energy used in intense physical activity. without carbohydrates, training pace and intensity will suffer.
now each carbohydrate is classified by its glycemic index (GI). it determines the rate of how quickly glycogen is released into the bloodstream. the higher the GI, the faster it is released. (Gatorade has one of the highest.) examples of low to medium GI carbohydrate sources are sweet potatoes, apples, oranges, wholemeal bread and pasta, brown rice, legumes, vegetables, oats. they gradually release sugar into your bloodstream, providing a steady flow of energy. high GI carbohydrates spike your blood sugar, fucking with your insulin levels to promote fat storage. these include white potatoes, bread, rice, and sugar, bananas, and raisins.
http://www.southbeach-diet-plan.com/glycemicfoodchart.htmnow both kinds have their own use in an athlete's diet. after an intense workout, one depletes one's glycogen levels. insulin tolerance is considerably high until about an hour after the workout, as the body craves high GI carbohydrates to immediately replenish glycogen. (this explains why Gatorade tastes so good after a workout, and why endurance athletes have that occasional sweet tooth.) this is the time to consume high GI and starchy carbohydrates.
put simply, get your carbohydrates from beans, fruits, and vegetables before your workout, consume high GI carbohydrates during or immediately after your workout, and starchy ones not more that 60 minutes after exercise. and try to stick with the high fiber types.
as a good rule of thumb, you could correspond your carbohydrate intake to your level of physical activity. low carb for sedentary pansies, medium carb for average hard-working folk, high carb for athletes, very high carb for endurance athletes.
by the way, a cup of white rice contains approximately 200 calories of high GI carbohydrates.
Protein
composed of 20 amino acids (9 are essential and may only be obtained from food sources). protein is basically used for the repair of damaged cells.
whether athletes need more protein or not is subject to debate. but i believe there is no harm in increasing intake, as long as it is done properly. better safe than sorry. protein is a diuretic, and will put strain on the liver if one is not properly hydrated. also, the body can only absorb 20-25 grams of protein at a time, so anything in excess may actually turn out to be stored as fat.
there is also the quality of protein, and how quickly it is digested. instantized whey protein is quickly digested, and enters the system in less than 30 minutes. it is best taken post-workout, immediately. milk protein takes more time to digest, and is beneficial before sleeping, as it will prevent muscle catabolism as a result of fasting. remember what mom used to tell you? (by the way, chocolate milk does wonders post-workout.)
a good rule of thumb is to get approximately 1 gram of protein for every 1 pound of body weight, just to be sure.
Water
how can we not include it here? about 4 to 6 liters a day of pure water would be good.
more to follow.
*no approved therapeutic claims. i am not a licensed dietician. i am merely a sport practitioner.
