The fitness benefits of exercise can be maximized through good nutrition. An ideal diet is high in complex carbohydrates, vegetables, fruits, fish, nuts and legumes.
Complex Carbohydrates
Complex carbohydrates, which should make up the majority of your total daily calories, can be differentiated from simple carbohydrates in that they are high in fiber. Sources of complex carbohydrates include fruits, certain vegetables, whole wheat breads, pasta made with whole wheat flour, brown rice and cereals such as oatmeal. Simple carbohydrates, by contrast, usually taste sweet (i.e., white sugar, honey, candy, and syrups other than maple), or are made with white flour (white pasta, bread, cake, etc.) or white rice.
In addition to helping prevent colon cancer, a diet high in complex carbohydrates is ideal for long-term fat loss and muscle building because the body uses carbohydrates as fuel, whereas fats are usually stored in case of future starvation, an unlikely scenario in modern North America. Complex carbohydrates also contain nutrients that help to prevent cancer, heart disease and cell aging, promoting longer, healthier lives.
Of your total daily calories, 50%-60% should come from carbohydrates. Intense exercisers and athletes may need even more.
Protein
Most people already eat far more protein than they need. There is a simple formula to determine your protein requirement:
- kg of body weight x 0.8 grams of protein (one kg = approximately 2.2 pounds)
If you are extremely active, you can raise this amount to as much as:
- kg of body weight x 1.5 grams of protein
Overall, protein should make up 15%-20% of your daily calories. To achieve this, 2-3 servings of protein per day is the recommended amount. Examples of a single serving are:
- a portion of lean meat or fish that is approximately the size of a deck of cards (2-3 ounces)
- a single egg
- half a cup of cooked beans
- 2 tablespoons of peanut butter
The best sources of protein are fish, egg whites (there is more protein in the white than the yolk), peanuts, beans, soybeans, grains, nuts and low-fat dairy products. Of the plant-based proteins, only soybeans are complete proteins. However, plant-based proteins can be combined to form whole proteins, as with rice and beans or corn and beans. Vegetarians should vary their protein sources to combine foods that will create whole proteins.
Eating too much protein can cause kidney problems, gout and, when higher-fat meats are eaten (i.e. steak, chicken skin), raised cholesterol, which increases the risk for heart attack and stroke.
Fats That Are Good for Your Health
While no fat should be eaten excessively because all can cause weight gain, in moderate amounts, certain fats can provide health benefits:
- Monounsaturated Fats: Found in avocados, most nuts, and canola and peanut oils
- Polyunsaturated Fats: Can be obtained by eating safflower, sunflower, soy, corn and cottonseed oils
- Omega-3 Fatty Acids: Abundant in seafood, and particularly high in herring and mackerel, but can also be obtained by eating flax seeds or oil and walnuts; soybean and canola oils also contain small amounts
Fats That Are Bad for Your Health
Fats that can cause serious health problems and even lead to early death through heart attack, stroke and conditions related to obesity are saturated fats, trans fats and dietary cholesterol:
- Saturated Fats: These fats are abundant in whole dairy products, palm and coconut oil, and other popular foods. To lower saturated fat intake, avoid foods such as steak, hamburger, lunch meats, poultry skin and fat, whole milk, cheese and butter. If you do eat saturated fats, they should be less than 10% of your daily caloric intake.
- Trans Fats: Found in solid and semisolid margarines and other products where ingredients are “hydrogenated,” trans fats should be avoided altogether. When in doubt, check the label. If you see the word “hydrogenated,” avoid the product. Hydrogenated fats are abundant in many popular snack foods.
- Dietary Cholesterol: High levels of cholesterol are found in animal products such as meats, egg yolks, lard, butter and dairy products.
Overall, you should not get more than 35% of your daily calories from fats (and preferably less). Ideally, those fats should be monounsaturated, polyunsaturated and Omega-3s rather than saturated. If you do have a high-fat meal, make up for it by cutting fats more drastically for the next couple of meals so that overall, you do not exceed 35%. When unsure, check the label: the food you are eating should derive less than 35% of its calories from fat.
Further Reading
For more information on fitness and nutrition, please see:
References:
- Evans, W.J. (2000). “Vitamin E, vitamin C, and exercise.” American Journal of Clinical Nutrition, Vol. 72, No. 2.
- Fahey, T. (2005). Weight Training Basics. New York: McGraw-Hill.
- McFarland, E.G., MD. (Updated 4 October 2002). “Johns Hopkins Focus: Sports Enhancers - The Good, the Questionable and the Dangerous.” The Johns Hopkins University.
- MedlinePlus Medical Encyclopedia. (Updated 18 March 2008). “Nutrition and Athletic Performance” and “Protein in Diet.” U.S. National Library of Medicine.
- Mayo Clinic. (2007). “Dietary Fats: Know Which Types to Choose.” MedlinePlus. U.S. National Library of Medicine.
- Ransford, M. (1 November 2000). “Research Finds Vitamin E Protects Muscles During Weight Training.” Ball State University.
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