ROCKET SCIENCE or Nutrition, im sooooo lost

With 2008 behind us, now is the time to zero-in on our new years goals with renewed enthusiasm. New years resolutions are all about life change, and the kinds of changes we typically desire are those that concern our bodies.
Most of us would like to change our lives so as to allow time for exercise and healthy eating, as doing these things ultimately lead to improved quality of life and greater productivity and enjoyment in the family, social and career departments.
Although sticking with well-planned training program is a fundamental way in which to achieve our long-term physical goals, be it fat loss, muscle gain, or both, good nutrition is what sets the foundation for any progress in these areas.

Without the proper nutrition obtained through a diet rich in macronutrients such as protein, carbohydrates and good fats, and the vitamins and minerals that comprise our micronutrient intake, training efforts will be in vain. In fact, very little training progress, if any, can occur if a good diet is not in place from the outset.
Many who begin a good training program are often at a loss as to what good diet consists of, they become confused about what they should eat given the amount of misinformation and different approaches to eating currently circulating.

The key to good eating, therefore, is to know what the major nutrients do, what foods these nutrients can be found in and at what times and in what quantities to include them. Before looking at the ways we can design an effective diet for the beginner trainer, we will first take look at what the most important nutrients are and how they can compliment our training efforts.


Macronutrients
The macronutrients will form the basis of your diet, as they provide the raw materials needed to train for fat loss and muscle building, both key objectives of a good training program. The three main macronutrients are proteins, carbohydrates and fats. Let us take a closer look at their composition and how they can impact our progress.
1. Protein:
Often referred to as the key bodybuilding nutrient, protein, comprised of 20 amino acids and supplying four calories per gram, is responsible for helping to build the muscles, along with every cell in our bodies. Without an adequate supply of protein, no additional muscle growth will result from your training efforts - period.
In fact, insufficient protein will actually result in muscle wasting, as exemplified by those who run marathons. Marathon runners typically eat very little protein and train for many hours at a time. Their physiques reflect the type of state a protein deficit can put us into - not the kind of conditioning a prospective bodybuilder seeks.
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Protein - The Foundation Of Building Muscle! Protein is made up of amino acids which are the building blocks of muscle. I've put together details about the basic forms of protein and how they are important.

Amino Acids: Of the 20 amino acids found in proteins (amino acids are the structural units of protein and determine the quality of a particular protein source) 10 of these are essential and ten are non-essential. The body can manufacture the non-essential variety, whereas the essential type must be obtained through a well balanced diet.

With sufficient protein, combined with an adequate training stimulus, the muscles should compensate by becoming stronger in preparation for subsequent workouts. It follows therefore that the muscles need a steady supply of protein at all times to allow for the synthesising of new muscle tissue.

How Much?
Over the years a debate has raged regarding exactly how much protein a weight trainer should consume. 1 gram per pound of lean body mass is right where you want to be.
Overall, protein will help you to:
Build muscle, as it is the body's repair nutrient.
Lose body fat, as it stimulates the metabolism better then any other nutrient.
Maintain feelings of fullness, to eliminate cravings for the wrong foods.

2. Carbohydrates:
If protein is the building nutrient, carbohydrates serve as the body's primary energy nutrient during intense workouts. Also supplying four calories per gram, carbohydrates work in tandem with protein to ensure an optimal training experience and resultant muscle growth along with fat loss.
Without an adequate training stimulus, consuming the required amount of protein will have a negligible effect on muscle growth. It is the carbohydrates that allow us to train to our fullest potential.
Carbohydrates come in several different forms, all of which, in specific quantities at certain times, assist with bodybuilding progress. The two different types of carbohydrates to be featured in any good diet and an explanation of each follow:
Complex Carbohydrates:
The complex carbohydrates, so named because they break down over a longer period to sustain us for longer, are to be the main source of carbohydrate in a good bodybuilding nutritional program, as they are the number one training fuel source, and do not cause the highs and lows, and excess fat gain that is usually associated with the simple form.
Complex carbohydrates come in two subgroups - starchy and fibrous. The starchy grouping includes: potatoes, rice, grains, spaghetti, pasta, and wholemeal bread. The starchy carbohydrate component of a our nutrition plan will include brown rice, wholegrain bread and jacket potatoes as these forms contain more fiber, which will help with fat loss and benefit health generally. Fibrous carbohydrates, which include asparagus, broccoli, cauliflower, onions, and spinach, tend to add volume without excess calories, to the diet. They are often classed as the more nutritionally dense of the carbohydrate sources, given the degree to which they contain various vitamins and minerals - organic, and inorganic substances that our body needs in smaller amounts for normal growth and maintenance.
Simple Carbohydrates:
The simple sugar carbohydrates, which include sugar in its various forms, milk, honey, chocolate and cakes, lack the natural nutrients found in complex and fibrous carbohydrates.
Given these natural nutrients help with carbohydrate metabolism, the simple carbohydrates and their lack of these vital health components will be more readily converted into, and stored as fat.

Although simple carbohydrates are often viewed as the single greatest problem for those trying to lose weight they do, however, have healthier sub group, one lower in sugars. This group includes apples, raspberries, melons and oranges. It is preferable this type of simple carbohydrate is used in place of the more common sugar loaded variety.
An effective diet will emphasise the complex carbohydrates - both starchy and fibrous. Given their sustaining nature, which will provide longer lasting energy to compliment a well-designed training program, to help facilitate muscle building and fat loss.
Simple carbohydrates should be featured to a lesser extent, as they are likely to hasten fat gain and cause fluctuations in energy levels. They can, however, be beneficial to training progress in smaller quantities if consumed - either in fruit and sports-drink form - after training to aid with the replacement of glycogen (stored carbohydrates) used during training.

Overall, carbohydrates will help you to:
Train hard, as it is the main energy supplier.
Fill up without filling out, due to the feelings of fullness they provide.
Supply vitamins and minerals, and fiber.
Replace energy after training (in their simple form).

3. Fats:
As with carbohydrates, fats in their various forms will provide energy. Unlike carbohydrates they will not supply energy in an easily useable form for weight training purposes and, at nine calories per gram, will more than likely be stored as fat if taken in excess.
From a health standpoint fats are thought to be harmful, as they have been shown to contribute to heart disease and obesity. Not all fats are created equally, however. There are good and bad fats and an effective nutrition plan will be comprised of the beneficial ones primarily.
The right type of fats in the right amount will actually benefit health, as every cell in our body is comprised of a fatty layer, which helps that cell to function properly. Fat can also be used, as an efficient energy source for lower intensity activities - most of what we do daily could be classed as lower intensity - as it is stored in larger amounts and, compared with carbohydrates, provides up to twice the energy.
It also takes up less room when stored, as, unlike carbohydrate, fat does not, for storage purposes, require three grams of water per gram of nutrient, therefore making it more readily available during activity of a lower intensity.
Fat also forms a protective barrier on all of our cells and between the skin and muscle tissue, and serves as padding around many of our organs. In these capacities fat improves cellular function, thermal regulation and helps protect our vital organs respectively. It follows then, that fat should not be totally eliminated from our diets, a mistake many beginners make.

Trans fats are the result of hydrogenation, a process that occurs when hydrogen is added to a vegetable oil for the purposes of maintaining the shelf life of this fat. Trans fats are added to commercial products to enhance their longevity and will negatively impact training progress and health if included in our diets. A beginner is advised to avoid these fats as they are completely harmful and will in no way assist training efforts.
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Good fats come in two types: monounsaturated, which is found in natural foods like nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil, and polyunsaturated, found in vegetable oils, sunflower, cottonseed and fish oils.
Of these two, polyunsaturated fat is probably the better choice as it has a wider range of positive benefits, which include an ability to significantly reduce inflammation - great for recovery following training - and improvements in brain function if taken in its omega-three form.
For those who exercise, omega-three fish oil has also been shown to greatly reduce muscle inflammation specifically while playing a role in strengthening joints. Monounsaturated fat should not be ruled out, however, as it too has some great benefits.
Olive oil, a monounsaturated fat, is a major component of the much-vaunted Mediterranean diet. This oil is known to thin the blood and improve overall health in addition to its ability to enhance metabolic function, which also assists training efforts.
A key thing to remember with fats is they can be found in most of the animal meats you consume, as well as various packaged products. To avoid the negative effects associated with their over consumption, trim all visible fat from steak and chicken and buy water packed tuna as opposed to the oil based variety. The beginner should aim to include in their diet at least two servings of good fats per day to aid metabolic function and improve health.


Fat Metabolism! Dietary fat is not an enemy. In fact, when adequate amounts of good fats (unsaturated) are consumed, it can improve one's health and athletic performance.

Overall, fats in their nutritional and stored form will serve as:
An efficient energy source.
A good source of protective nutrients for the brain and muscular system.
An insulation source for the body, as they form a protective barrier against climate conditions and harmful substances.
Padding to protect vital organs.

Micronutrients
Micronutrients, the vitamins and minerals that are needed in small amounts to maintain healthy physical development, are an often-underestimated nutritional component, as they are not considered a large enough nutrient source to warrant specific attention. It is not surprising then that many fall short in structuring adequate amounts of these essential nutrients into their diets due to limited knowledge of their effectiveness and the faulty nutritional planning that results.
The fact remains: the micronutrients as major health components are vital in that they help structure and regulate all reactions and processes that take place within the body. They can be included in the diet in supplemental form, but the most beneficial way to ensure optimal levels is to design a nutrition plan that includes a wide variety of healthy foods, with an emphasis on fruits and vegetables.
The reality for most of us, however, is that due to the poor nutrient content of many of our natural foods and the artificial chemicals that are added to these products, a good multivitamin/mineral supplement will be needed as an insurance policy.
Given optimal health and training progress depends on an interrelationship between many different nutritional factors, a once-a-day multi-vitamin/mineral supplement is recommended as part of the eating plan given in this article.

A successful diet is one that does not overlook any health-contributing factors. Although micronutrients are only needed in smaller amounts compared to the larger macronutrients, they are essential in supporting the systems responsible for protein, carbohydrate and fat metabolism and should be included in the diet accordingly.
Vitamins:
Vitamins are compounds formed by living organisms that serve as metabolic regulators to support health and sustain life.
The following is a list of all vitamins needed for the maintenance of good health and proper physical development along with a description of what they do and their primary sources.
Compounds formed by living organisms
Vitamin A:
This vitamin promotes healthy bone growth along with vision, reproduction, and cell division and helps to support the immune system.
Good sources include whole milk, liver, eggs, some fortified breakfast cereals, carrots, sweet potatoes, spinach and most darkly colored fruit and vegetables.
Vitamin B1:
B1 supports the normal function of the nervous system, muscles and heart and promotes normal growth and development.
Good best sources are whole grains and fortified cereals.
Vitamin B2:
B2 supports energy production, is necessary for red blood cell and antibody production, respiration and regulating human growth and reproduction.
It is also essential for healthy skin, thyroid activity, healing of wounds, nails and hair growth and general good health.
Good sources include liver, kidney, whole grains, green leaf vegetables, milk, yeast, cheese, oily fish, eggs, enriched cereals, almonds and mushrooms.
Vitamin B3:
Heavily involved in converting food into energy.
B3 also regulates circulation, the digestive and nervous systems, hormone production, and promotes healthy skin.
Good sources are beef liver and kidney, pork, turkey, chicken, veal, oily fish, beets, peanuts and strawberries.
Vitamin B6:
B6 is necessary to balance the hormonal changes in women. It will also assist in the growth of new cells and the functioning of the immune system, converting food into energy, and in supporting moods, behavior and sex drive.
Good sources of B6 are similar to other B vitamins and include eggs, chicken, yeast, carrots, fish, liver, kidneys, peas and walnuts.
Vitamin B12:
The primary functions of B12 are to maintain a healthy nervous system and to produce red blood cells.
Good sources include meat, dairy products and eggs but no reliable plant sources.
Vitamin C:
An important function of C is the building of collagen that gives structure to bones, cartilage, muscle and blood vessels. It also aids in bones and teeth maintenance, and in the absorption of iron.
Good sources are most fruits and vegetables. These are to be served raw if at all possible to obtain the highest levels of this vitamin.
Vitamin D:
Vitamin D is known to promote calcium and phosphorus levels to ensure optimal bone growth. It is also thought to play a role in regulating cell growth immune system function.
Exposure to direct sunlight is the best way to obtain sufficient vitamin D. Also, most dairy products contain smaller amounts, while better sources include oily fish, fortified cereals, eggs, and beef liver.
Vitamin E:
As a powerful antioxidant vitamin E acts as a barrier to poisons and diseases that can damage the body. It also helps with immune function, cellular repair, protection of the nervous system and blood vessels.
Best sources of E include nuts, green vegetables (spinach, broccoli, sprouts) eggs, wholemeal products, soy beans and vegetable oils and particularly olive oil.
Vitamin K:
Vitamin K plays an essential part in the production of coagulation proteins, which support blood clotting.
Good sources include any green, leafy vegetables, oats and oils, such as olive oil, and asparagus.
Minerals
Minerals are non-organic substances, meaning they are derived from non-living sources (sand and rocks being common origins). For good health, proper metabolic functioning, the body requires an adequate supply of minerals. They are equally as important if not more so than vitamins as, unlike some vitamins, they cannot be manufactured within the body.
In addition, vitamins cannot be assimilated without the aid of minerals. Minerals are divided into major minerals and trace minerals. A list of each type and their respective functions follows:
Major Minerals:
Mineral
Function
Sources
Sodium
Needed for proper fluid balance, nerve transmission, and muscle contraction
Table saltsoy saucelarge amounts in processed foodssmall amounts in milk, breads, vegetables, and unprocessed meats
Chloride
Needed for proper fluid balance, stomach acid
Table saltsoy saucelarge amounts in processed foodssmall amounts in milk, meats, breads, and vegetables
Potassium
Needed for proper fluid balance, nerve transmission, and muscle contraction
Meats milk fresh fruits and vegetables whole grains legumes
Calcium
Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure maintenance, immune system health
Milk and milk productscanned fish with bones (salmon, sardines)fortified tofu and fortified soy milkgreens (broccoli, mustard greens)legumes
Phosphorus
Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance
Meatfishpoultryeggsmilkprocessed foods (including soda pop)
Magnesium
Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health
Nuts and seedslegumesleafy, green vegetablesseafoodchocolateartichokes"hard" drinking water
Sulfur
Found in protein molecules Occurs in foods as part of protein
meatspoultryfisheggsmilklegumesnuts
Trace Minerals:
Mineral
Function
Sources
Iron
Part of a molecule (hemoglobin) found in red blood cells that carries oxygen in the body; needed for energy metabolism
Organ meatsred meatsfishpoultryshellfish (especially clams)egg yolkslegumesdried fruitsdark, leafy greensiron-enriched breads and cerealsfortified cereals
Zinc
Part of many enzymes; needed for making protein and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation, immune system health
Meatsfishpoultryleavened whole grainsvegetables
Iodine
Found in thyroid hormone, which helps regulate growth, development, and metabolism
Seafoodfoods grown in iodine-rich soiliodized saltbreaddairy products
Selenium
Antioxidant
Meatsseafoodgrains
Copper
Part of many enzymes; needed for iron metabolism
Legumesnuts and seedswhole grainsorgan meatsdrinking water
Manganese
Part of many enzymes
Widespread in foods, especially plant foods
Fluoride
Involved in formation of bones and teeth
Drinking water (either fluoridated or naturally containing fluoride)fishmost teas
Chromium
Works closely with insulin to maintain blood sugar (glucose) levels
Unrefined foodsespecially liverbrewer's yeastwhole grainsnutscheeses
Molybdenum
Part of some enzymes
Legumes breads and grains leafy greens leafy, green vegetables milk liver
Both tables from www.healthwise.org