Nutrition

Nutrition: The input side of the equation

                Nutrition can be defined as the sum of all processes involved with ingestion. The remarkably underestimated effect nutrition has on emotional, mental and physical well being makes it absolutely necessary to be considered whether you are participating in an exercise program or not.  If you are currently not exercising, you will find dietary improvements will make you more inclined to exercise while if you already are exercising dietary improvements will pave the way for results and just make you feel better during workouts.

-Tactics for Establishing Good Nutrition

                 The Essential Grocery List

-General Nutrition; Understanding Nutrient types and Energy Systems

                The 6 Nutrient Types

                                1) Protein

                                2) Carbohydrates and Fiber

                                                Simple and Complex Carbohydrates

                                                Soluble and Insoluble Fiber

                                                The Glycemic Index and Glycemic Load

                                3) Fats

                                                Saturated

                                                Unsaturated

                                4) Vitamins

                                5) Minerals

                                6) Water

-Energy Systems; How Nutrients are Metabolized

                Weight Loss

                                Fat Loss

                Muscle Gain

Performance

-Supplementation

-Key concepts in dietary planning

                                Nutrient Timing

                                Probiotics and Intestinal Health

                                Cleansing

                                Gastrointestinal Distress

                Tactics for Establishing Good Nutrition

The nature of diet is to be either intrusive or complementary to a person’s lifestyle. This is true for more than one aspect of your life, does it intrude on or complement energy levels, hinder or help with time management, does it prevent or promote disease, lead toward or away from fitness goals. All of these aspects should be taken into consideration when constructing a diet. The best technique for this is to understand the principles behind nutrition and apply them one at a time to create a diet ever increasing in quality and personalization. Your diet, like your physical activity, should be evolving all the while addressing these 3 major points:

1)      Health- This is the first and most important consideration.  Find what foods agree with you and have the vitamins, minerals, macronutrients you often lack. 

 You should first ask yourself;

Is anything in this food product of supplement that could be harmful?

Does this food help me to obtain nutrients that I am in need of?

                        This includes all nutrient types discussed in the following subsection.

What is that proper portion of this food that should be eaten?

When is the most appropriate time to eat this food?

2)      Fitness Goals- Make sure your food choices are directed toward your fitness goals. This means, meeting a specific caloric intake if you are trying to loose or gain weight and preparing yourself for exercise, rest or other activities.

3)      Convenience- Your diet and exercise should be an improvement on your lifestyle, not a hindrance. Food should be both enjoyable and convenient. Find foods that you can take on the go such as fruits and also find foods you enjoy taking time to prepare such as salads or sushi. The foods should also be cost effective, contrary to what most people believe eating healthy can be quite inexpensive if you know what to buy. Be sure that your dietary choices are sustainable try to neither procrastinate in making changes nor overextend yourself.

Remember, there are no shortcuts. On the surface diet is simple caloric intake must equal energy expenditure and storage, however, at root you will find there are many principle that govern these bodily processes.  Drastic changes lead to unhealthy rapid weight fluctuations. Eliminating one or more nutrient types also create problems. Low carbohydrate lead to ketoacidosis and arthrosclerosis. Eliminating fats impair brain and immune function and can also actually hinder fat loss. Read the following subsections and try to make one positive change per week.

No changes can be made nor can you change any eating habit unless the foods necessary to do so are available. Many people don’t know where to start or what to get at the grocery store so I have added a grocery list to the bottom of this section. Start by going to the store and picking up a few of the healthy options on the list. This will at least make the foods available when it’s time for a snack, try to pick a few of the options from each nutrient list and get creative making a few dishes. Next trip expand your boundaries and try a few more and before you know it you’ll be an experienced cook with a kitchen full of great options and variety.

The Essential Grocery List- Great foods to ADD to your diet

Beans! (If canned low sodium and no added sugars)

·         Lentils!, kidney, black, navy, lima, white, pinto, garbonzo

*Vegetables (fresh)

·         Kale, broccoli, cauliflower, asparagus, cabbage, lettuce, celery, carrots, beets, peas, soybeans, tomatoes, cucumber, mushrooms, onions and bell peppers (red, green, white and yellow, spinach, rhubarb, cilantro, parsley, arugula, etc.

Nuts and oils

·         Almonds

·         Peanuts/ peanut butter (plain, all natural, no hydrogenated oils)

·         Walnuts

·         Avocados

·         Flaxseed, ground, milled, or oil

·         Fish oil

·         Olive oil

Meats

·         Boneless skinless chicken breast

·         Salmon/tuna (if canned- in water)

·         Turkey – skinless breast, tenderloin, extra lean ground

·         Beef- sirloin ,ny strip, Extra lean ground

·         Deer, dove and other lean game

·         Eggs (yolks to whites 2:5-6)

Carbohydrates

·         Sweet potatoes

·         Brown Rice

·         Plain oatmeal (add fruit/raisins/milled flaxseed if desired)

o   Fruit

§  Apples

§  Raisins/prunes

§  Oranges

§  Berries- blue,ras,straw

§  Plums

§  Peaches

Dairy

·         Fat-free plain yogurt

·         Fat-free milk

·         Fat-free cottage cheese

                                                       

General Nutrition; Understanding Nutrient types and Energy Systems

                The 6 Nutrient Types

                                Protein

The building blocks of the body are amino acids. Amino acids are most easily obtained in amino acids bound together to form proteins, so it only makes sense maintaining and building tissues requires proteins. Proteins are broken down in the stomach into chain of amino acids called peptides. Peptides are broken down into amino acids by pancreatic enzymes in the intestines and carried into the blood stream, mostly via the portal vein bypassing the liver for processing. The circulatory system carries the amino acids throughout the body to various tissues, usually on albumin, the same protein found in egg whites. Albumin is the most common amino acid found in the blood stream making it and excellent protein source. The excess is either converted to urea for excretion by the kidneys or converted to carbohydrates of fats. Only a very small amount of amino acids can be used as fuel by muscle cells. As protein is used to build tissues or the excess is converted the caloric content of a gram of protein has been determined to be 4 kcal.

 There are twenty different amino acids, nine of which are considered essential. Essential amino acids are those that cannot be produced in the body, therefore must be obtained through the diet. These nine are; valine, tryptophan, threonine, phenylalanine, methionine, lysine, leucine, isoleucine and histidine. A complete protein source contains all nine essential amino acids. This includes animal meats, egg whites or certain plant combinations such as beans with rice or corn. The combination of beans with rice or corn to constitute a complete protein may be the reason almost all cultures have had some derivative of this combination present in the diet for centuries. Consuming all nine essential amino acids is important because all nine must be present in order for the body to synthesize new proteins for the construction of new tissues.

 Three of the nine essential amino acids are branched chain amino acids (BCAA’s); valine, isoleucine and leucine. They are called branch chain amino acid because of their molecular structure and constitute one third of the proteins found in muscle. Branch chain amino acids are also the most common amino acids used for energy. A leading theory in nutrition has been supplementing with BCAA’s will not only provide athletes with more energy but preserve muscle by providing working muscles with the amino acids used for energy production via the blood stream instead of breaking down pre-existing muscle tissues. Stability and absorption of these amino acids has proven to be problematic in supplementation should be considered when buying such a product. Similar issues have arisen with the supplementation of the conditionally essential amino acid glutamine, which is the most abundant amino acid found in skeletal muscle tissue.

Amino acids are mostly composed of carbon hydrogen and oxygen with nitrogen. Nitrogen, as part of the amino group is why the body’s protein levels are often referred to as nitrogen balance. During positive nitrogen balance the body is retaining protein to support growth and development. During negative nitrogen balance the body loosing protein as tissues are being broken down. This concept is crucial to determining optimum levels of protein intake. The idea is maintain a positive nitrogen balance to keep tissues healthy without consuming excess protein that taxes the kidneys, liver and make be converted to fat. The body is incredibly inefficient at storing excess protein, so the best strategy concerning protein intake in to slowly and consistently supply a steady stream of amino acids throughout the day. An easy way to ensure a steady stream is eating meals often and considering the digestive rate of different sources. Most liquid sources of protein such a milk, whey or egg white take between 45 minutes to an hour and a half to move through the blood stream, while meats can take anywhere between 2 to 4 hours.

The supplement industry has overemphasized the importance of protein for the past two decades, most likely because protein is the most expensive of the three macronutrients. The misconception has left many misled people with overworked kidneys and expensive urine. While it is true that the body must be in a positive nitrogen balance to build muscle, smaller quantities of protein are needed than commonly believed. Reconstructing amino acids into the actin and myosin filaments that make muscle fibers takes time, and as mentioned above the body is terrible at storing protein. Small servings between 5 and 20 grams taken throughout the day is a much better approach than the often suggested by protein supplement 50 gram serving taken three times a day. A pound of muscle is mostly a combination of water, stored glycogen, and lipids, usually containing less than 100 grams of protein. Assess your individual needs, and do not exceed more than one gram per pound of body weight for resistance training athletes looking to gain muscle, while even inactive persons should not go below .3 grams per pound of body weight.

Carbohydrates and Fiber

Carbohydrates, after recovering from nonsensical low carbohydrate diets, are finally getting the attention they deserve as essential vitamin and fiber providing energy sources. When starved of carbohydrate sources the body is forced to derive most of its energy from fat oxidation and proteins. Much of this protein as mentioned in the section above must come from BCAA’s in muscle tissues, meaning the breakdown and loss of muscle. Not only is muscle lost during these diets, but excessive reliance on these energy sources results in the overproduction of ketone bodies. The brain mainly relies on carbohydrate sources, so brain function is inhibited as ketone bodies build up causing a condition known as ketoacidosis. Ketoacidosis leads to a variety of health problems as the pH of the body drops and blood becomes more acidic. In an acidic state such as ketoacidosis cardiovascular disease, decreased immunity, tissue degradation and increases in free radicals and tumor growth are common, not to mention lethargy, impaired brain function and the smell produced by the body on a low carbohydrate diet.  The only truth that has surfaced from the low carbohydrate craze has been that Americans have been known to eat well over the recommended serving amounts of carbohydrates and in doing so consume the wrong types. After learning more about the types of carbohydrates and the manner in which they should be eaten, staying within the recommended 5-9 servings per day is no longer an issue and carbohydrates become an invaluable ally.

Carbohydrates are organic nutrients made of oxygen, carbon and hydrogen that exist in various arrangements and sizes. As listed on nutrition labels, carbohydrates can be thought of as existing in two very basic types, energy yielding and non-energy yielding. Energy yielding carbohydrates can be further broken down into groups known as simple and complex, while non-energy yielding carbohydrates are commonly referred to as fiber and described as soluble or insoluble. When determining the amount of calories from carbohydrates it is important to remember each gram of carbohydrate is added as 4 kcal including fiber. Fiber, being non-energy yielding should be subtracted from the total caloric content.

Simple and Complex Carbohydrates

                Simple carbohydrates often referred to as sugars include monosaccharides and disaccharides. A monosaccharide is a single sugar unit class which includes glucose, fructose and galactose. These are also the forms of sugar that can be transported in the blood. Disaccharides, double sugar units, including lactose sucrose and maltose are broken down in monosaccharides before entering the blood. Simple sugars take very little energy to digest and elicit large insulin responses making them great for weight gain. Fructose is an exception that has less of an impact on blood sugar and since it is usually consumed as fruit contains fiber and vitamins making it advisable during weight loss programs. Refined and processed sugars, however, such as high fructose corn syrup add large amount of calories to the diet without contributing much in terms of essential nutrients while having unfavorable effects on blood sugar. Because refined sugars are processed so quickly they often result in a surge of energy followed by a crash which negatively effects mood and performance, especially when consumed without complex carbohydrates to sustain energy levels. These spikes often lead to insulin resistance as the body tries to combat the spikes and crashes also known as type 2 diabetes.

                Complex carbohydrates are known as starches. Starches are made of three or more sugar molecules forming a polysaccharide.  Since complex carbohydrates are most often whole, unprocessed food products they contain more vitamins and fiber than simple carbohydrates. They take longer to break down in the digestive tract meaning a slow and steady release of energy. A slow release helps to fight hunger bangs which making decisions throughout the day pertaining to food much more rational. Complex carbohydrates are also a better choice when consuming large quantities or carbohydrate loading. Carbohydrate loading is done in preparation for an endurance event by tapering ones carbohydrate intake a couple days before the event then consuming large quantities a day or two before the event.  By using this tactic athletes hope to super compensate glycogen levels as discussed in the section on nutrient timing.

Soluble and Insoluble Fiber

                There are two types of fiber, soluble and insoluble. Both are needed by the body to aid in digestion and should be consumed by males in daily quantities ranging from 20-40 grams and by females in quantities ranging from 15-30 grams per day. Fiber serves as a great tool for dieting as it takes up space in the stomach contributing to satiety while keeping the metabolism high and priming the environment for fat loss. Fiber also carries out these roles while providing zero calories since the chemical bonds are non-energy yielding in humans. Certain animals such as cows and termites are able to use such carbohydrates as fiber for humans, but the two types play different roles in people.

                Insoluble fiber is named as such because it does not dissolve in water and for this reason primarily remains in the intestinal tract. Insoluble fibers functions mostly as an intestinal cleanser adding bulk to the stool and scrubbing the walls of the intestine. This help to remove polyps and other unwanted material from the intestines. Examples of this type of fiber include lignin and cellulose.

                Soluble fiber is soluble in water and thus is more likely to interact within the intercellular spaces carrying cholesterol to the liver for processing and excretion. Insoluble fiber also helps to package up excess fats for excretion at the walls of the intestine. When insoluble fiber is digested by the bacteria in the intestines vital gases and compounds are formed improving immune function and the health of the digestive tract.

The Glycemic Index and Glycemic Load

                The glycemic index is a reference chart used by many nutritionists and dieticians to determine the impact a given carbohydrate will have on blood sugar levels. Numbers 0 through 100 are assigned to foods based on the impact they have on blood sugar given in doses of 50 grams. Simple, dilute carbohydrates are more readily absorbed and thus have a higher score, while denser, fibrous and complex carbohydrates have a lower score. For example, most soft drinks have scores between 60 and 80 while most beans range between 30 and 40. This is extremely important for those with diabetes and can be used by everyone to determine amounts, types and times to eat certain carbohydrates. Blood sugar or glucose levels have a drastic impact on mood, satiety, performance and storage of nutrients. For those looking to lose weight it is important to maintain relatively stable and moderate blood glucose levels while those looking to gain weight or muscle need to maintain slightly elevated blood sugar levels especially at crucial times such as after exercise.

                The glycemic load of a food is determined by an equation that takes into account the amount consumed in one sitting; Glycemic load= [(Glycemcic index) x (Grams consumed excluding fiber)]/100. When determining what, when and how much of a food should be eating and its subsequent effect on blood sugar the glycemic load equation should be used instead of just glycemic index. The equation has been proven to be more accurate than glycemic index and its use is quickly growing amongst health professionals.

                                Fats

                Fats have already made an excellent comeback after taking a hit from the media before the low carbohydrate craze. People are beginning to recognize the value of what is being referred to as “good fats” in the diet. What most people don’t know is what classifications do certain fats fall under and what makes them so good. First it is best to understand the basic digestion of a fat then to categorize each type based on molecular structure and function.

                As mentioned in the section on weight loss, fats require the least amount of energy to break down (Lowest TEF) and the body is incredible efficient when it comes to the absorption and storage of this macronutrient. Fats also contain the most energy per gram (9 calories) as much potential energy can be stored between the bonds of a fatty acid. The daily allowance for grams of fat ranges between 30 and 100 grams, (approx 30% or total calories) with no more than 30% of this fat being saturated. Most of the digestion of fats occurs in the duodenum of the small intestine as the gall bladder secretes bile. The fat, also known as a triglyceride is broken down into its basic parts, glycerol and free fatty acids. Lipoproteins such as chylomicrons, low density lipoproteins, (LDL), very low density lipoproteins (VLDL) and high density lipoproteins are also produced from triglycerides and the body uses these molecules to transport free fatty acids and cholesterol in the blood stream. If you have blood work done the number of each of these molecules present in the sample will determine whether or not you should keep a closer eye on the amount of cholesterol you consume. LDL’s contain the most cholesterol and being low in density are more likely to form plaque on arterial walls while HDL’s are more dense and are likely to knock lose particles clinging to the walls.

                Free fatty acids transported through the blood on lipoproteins have three fates, the first is to be stored in muscle for use as energy as an intramuscular triglyceride (IMTG), to be carried to the liver for processing or to be stored in adipose tissue. The type of fat consumed largely determines where it will end up. Most fats can be classified as either saturated or unsaturated.

                                                Saturated Fats

                Saturated fats are those whose carbon bonds are fully and completely occupied with hydrogen’s. There are no double bonds amongst the carbon atoms, making the atom very stable, solid at room temperature and full of energy. Recognizing this, the body prefers to use these molecules for energy storage in adipose tissues. That is unless the saturated fat is shorter in length such as a medium chain triglyceride (MCT’s). The body recognizes these fats as full of energy and easy to store and break down in muscle cells. For this reason MCT’s are likely to be stored as intramuscular triglycerides (IMTG’s) providing muscles with energy. A high level of IMTG’s is not only great for performing work and providing energy but also establishes and reinforces the metabolic pathways in muscles that burn fat leading to even more fat loss. Examples of MCT’s include coconut and palm oil while long chain triglycerides commonly exist as animal fats and butter or other dairy products.

                Trans (transient) fatty acids also know as hydrogenated oils are unsaturated fats that have undergone processes in which hydrogen is inserted into the spaces where carbon is not already bound to hydrogen naturally. This process is very inexpensive and increases the shelf life of the fat while stabilizing and solidifying the fat at room temperatures. The metabolism of trans fatty acids is not completely understood as of yet but they have been shown to lead to a variety of health complications such as increased rates of atherosclerosis while contributing greatly to adipose storage.

                                                Unsaturated Fats

                Medium chain triglycerides and unsaturated fats constitute all the fats classified as “good fats.” Unsaturated fats are either monounsaturated or polyunsaturated depending on whether they have one or more than one double bond between the fatty acid carbon atoms.  Unsaturated fats are liquid at room temperature due to the lack of hydrogen bonds. Polyunsaturated fats are named by where the first double bond occurs in their carbon chains. If the first double bond occurs in the 3^rd carbon from the last the fat is called and omega-3, if from the 6^th, omega-6, and so on. What makes unsaturated fats so good is the way in which they react with the cells and cells membranes. There lack of hydrogen bonds allows them to create more fluid cells walls (phospholipid membranes) and improve cell integrity. Unsaturated fats also produce what is called uncoupling protein when they undergo oxidization to be turned into energy. The unsaturated fats interact with the DNA of the cell in such a way that uncoupling protein is transcribed. Once created, uncoupling protein becomes involved in the oxidization process of burning fat. The presence of this protein causes more heat to be produced during the reaction meaning a smaller energy yield. Since the reaction is less efficient with more heat byproduct more fat must be consumed to produce the same amount of energy. Unsaturated fats are not only great for humans looking to burn fat, but even better for coldwater fish hoping not to freeze solid as they swim around. For this reason, coldwater fish are rich in omega-3’s and 6’s and is why coldwater fish are some of the best sources for unsaturated fats.

               

                                Vitamins

                Vitamins, like minerals are considered micronutrients, consumed in relatively smaller quantities, and while regulating many of the processes within the body provide no energy themselves. Vitamin deficiencies are also uncommon with most American diets, however exercising bodies do require more vitamins than sedentary ones and knowing some basic information about the kinds of vitamins there are and the roles they play help to pinpoint which ones a body may be lacking.

                Vitamins can be classified by both their solubility and the roles they fulfill in the body. The fat-soluble vitamins include A, D, E and K. Since these vitamins are fat soluble they are most often contained in food items that contain fat as well. Also, the ability of these vitamins to be stored in human fat cells makes them very unlikely to become deficient. Toxicity is more common with fat soluble vitamins; the most often reported being Vitamin A while no cases have been reported with Vitamin E. The Water soluble vitamins include; C, Biotin, Pantothenic acid, Folate, B1, B2, B6, B12, and Niacin.

                The main function of vitamins usually fits into one of three categories.

1)      Antioxidants- Oxidation occurs when a lone, unpaired electron reacts with other molecules which, in the body, usually lead to destructive chain reactions damaging tissues. Vitamins that act as antioxidants react with lone, unpaired electron containing molecules also known as free radicals neutralizing the molecule creating a more stable environment. They include; E, C and Carotenoids

2)      Coenzymes- These vitamins attatch to or work with and enzyme to produce a reaction within the body; B1, B2, B6, B12, Niacin, Riboflavin, Folate, Biotin and Pantothenic acid

3)      Hormones- Many of these vitamins are either converted to hormones or used in the production of other hormones; A, D, K, and C

                                Minerals

                Other than water, minerals are the only inorganic nutrients essential to the human diet. In other words, minerals are the non-carbon containing elements people must consume to avoid malnutrition. In all there are 25 minerals that must be obtained through the diet. Minerals are usually consumed in small amounts and deficiencies are rare in the United States. With a normal diet sufficient quantities of minerals are usually obtained, however, improving your understanding minerals may allow you to make better food choices. Understanding the functions of minerals may allow you to correct deficiencies you may personally have by taking note of the symptoms you possess.

  Seven of these are considered as major a mineral, which means the average body contains at least 5 grams or the recommended daily allowance exceeds 100mg. These seven include sulfur, sodium, potassium, chloride, phosphorus, calcium and magnesium. Trace minerals are those present in quantities less than 5 grams and with recommended daily allowances less that 100mg. These include the remaining 18 essential minerals.

The functions of minerals can be divided into 5 categories; Electrolytes and Nervous System Regulators, Antioxidants, Growth and Bone Development, Circulatory Regulators, and Cellular Regulators.

 Electrolytes and nervous system regulators include Sodium, Potassium, Chloride and Calcium. These minerals help transmit signals throughout the nervous system especially during muscular contractions and usually carry an electrical charge. The electrical charge is what makes the mineral and ion and therefore referred to as an electrolyte.

Minerals that act as antioxidants include Selenium, Zinc, Copper and Manganese. Those important to growth and bone development are Calcium, Phosphorus, Fluoride, Manganese and Zinc. The circulatory regulators are Iron, Copper and Calcium. The primary role of these minerals is the aid in the transport of substances such as oxygen in the blood and to form new blood and clots where openings are present. Lastly the cellular regulators include Calcium, Phosphorus and Magnesium. These minerals help determine the activity of the cell and fluid concentrations within the cell.

                                Water

                Water mainly serves as a regulator for temperature and electrolyte concentrations. It is first important to understand tonicity before discussing how water acts as a regulator. Tonicity is best described as a relationship between two adjacent fluid environments. Whichever environment has the higher solute (particle) concentration is the hypertonic solution. Whichever environment is lower in solute concentration is referred to as the hypotonic solution. It is important to remember that solutes will want to diffuse from areas of high concentration (hypertonic) to areas of low concentration (hypotonic). The consumption of water should maintain balance between the tonicity of solutions inside the cells and the tonicity of solutions outside of the cells involved in transport, such as the blood stream. The basic concept behind proper hydration is to provide the cells with enough water to perform functions and dilute concentrations of electrolytes to optimum amounts while avoiding flushing nutrients away with an excessively hypotonic water transport system. While hyper hydration (too much water, not enough solute) is much less common than dehydration, it has been known to occur even during athletic competitions when participants become worried and consume excess water.

                Tonicity is also important to consider when it comes to rate of digestion and solute excretion. Creating a more hypotonic environment in blood vessels draws solutes such as electrolytes and waste products out of the surrounding tissues speeding digestion and solute excretion. Once again, intake is best  slow and steady to avoid rapid drops in electrolyte concentrations, while ensuring adequate amounts of what for aerobic glycolysis. AS mentioned in the section on energy systems water is required to burn fat during aerobic glycolysis and the Krebs cycle, making it very important during endurance activities.

                Water cools the body as it evaporates from the skin and can be lost exercising in hot environments at rates as high as 1-3 liters per hour. In humid environments sweat evaporates form the skin at a slower rate making it less efficient at cooling the body, usually causing the individual to sweat more. This is important to consider when exercising for long periods in the heat, as well as acclimatization. An individual becomes acclimatized to hot environments by storing larger amounts of water in the tissues and sweating more and earlier than had the not been acclimatized. This will prevent dehydration and should be progressively done if one wishes to exercise in such an environment over the course of one to two weeks.

                For exercise lasting longer than one hour at least one liter of water should be consumed per hour after the first hour. Sodium should be consumed as 1-2 grams per hour for every hour after the first. Finally potassium should be added every hour if exercising longer than two hours (50-100mg). Dilute carbohydrate should also be consumed at concentrations no greater than 10% for exercise lasting longer than an hour.

Energy Systems; How Nutrients are Metabolized

                There are three primary energy systems involved in producing energy for muscular activity. They are known as the creatine phosphate system, anaerobic respiration and aerobic respiration. It is important to keep in mind the primary fuel sources used by each of these systems. The energy systems present in a muscle fiber also determine the type of muscle it is classified as. At any given moment all three systems are in use, however, emphasis is placed on different energy systems during different activities and within the different muscle fiber types.

                Fast twitch or type 2B muscle fibers emphasize the use of the creatine phosphate system providing sudden bursts of energy lasting no longer than 20 seconds by utilizing the energy stored in already present creatines and adenosine triphosphate (ATP) within the muscle cell. This process occurs using no oxygen; therefore, few mitochondria and blood vessels are present in this type of muscle tissue. A good example of this type of muscle is the white meat of a chicken breast, deriving its color from its lack of blood and myoglobin.

                Intermediate or type 2A muscle fiber type primarily us anaerobic glycolysis to provide ATP to working muscles. These muscles mostly break down glucose within the cell quickly without using oxygen to provide energy that usually cannot be sustained longer than 2 minutes. Lactic acid is produced as a byproduct of anaerobic glycolysis giving a burning sensation as it accumulates.

                Lastly, slow twitch or type 1 fibers use oxidative processes to turn fatty acids and glucose into ATP. Oxidative respiration is by far the most efficient form of energy production, but the process is much slower and often needs additional ATP for more intense activities. Glycogen and lipids stored within the muscle cell (intramuscular triglycerides) along with glucose and free fatty acids in the blood stream provide energy for oxidative respiration. Slow twitch muscle fibers are what constitute red meats. This explains why most red meats have high fat contents and are rich in iron.

                -Weight Loss

Weight loss is both extremely simple and complicated at the same time. This is most likely the reason the market for weight loss is so out of control. On the surface weight loss is just a matter of taking in less calories than you expend, however the water gets pretty muddy once you begin to learn about the numerous enzymes hormones and regulatory systems and enzymes that go into all this. Weight loss is easier for some than others due to genetic factors, dispositions and personality types. If weight loss is difficult for you, and you have the time, keeping a log is an invaluable tool to help track caloric intake more accurately.

To understand weight loss at its most elementary level it is important to first understand the energy balance equation. For weight loss input must be less than output, for maintenance both sides must equal each other and for weight gain input must be greater than output. The input side of the equation is simple and only includes the total number of calories consumed. Keep in mind from the section on fiber above that the total number of energy yielding calories excludes fiber. The output side of the equation is the summation of three different components that constitute Total Daily Energy Expenditure (TDEE); Basal Metabolic Rate (BMR), Thermic effect of food (TEF), and the Thermic Effect of Exercise (TEE). Basal metabolic rate testing has been popular within health clubs to determine what people often refer to as metabolism. BMR includes the energy expenditure of all organs and bodily function necessary just to maintain life. Because BMR includes providing oxygen and nutrients to resting muscles a person with a larger muscle mass will have a higher BMR. BMR usually constitutes the highest percentage of calories burned in TDEE, however, other than building muscle there is little that can be done to alter one’s BMR. The thermic effect of food is the number of calories burned from digesting food. Usually a small percentage of TDEE, some diets do try to take advantage of this component of expenditure. This is usually done by consuming more raw foods or food types with a higher TEF. Foods that are more processed or have fewer molecular bonds usually have a lower TEF. Proteins have the highest TEF (20-30%), carbohydrates second (5-10%), with fats the lowest (0-5%). While forcing the digestive system to work harder by processing excessive amounts of proteins is not an advisable diet technique consuming more raw foods can be helpful in providing more vitamins, minerals and fiber. Lastly, the thermal effect of exercise is where the opportunity arises to make the greatest change in caloric expenditure. Despite usually being second to BMR, TEE can range anywhere between 0 (for the perfectly immobilized individual) to over 3,000 kcal in cases of extreme endurance exercise.  If weight loss is your primary goal, increasing TEE should be your aim during exercise. This is further elaborated upon in the cardio and program design sections but TEE is best increased by performing exercises that sustain working contractions of large muscle groups for long periods of time.

Once you understand the energy balance equation, the next task is to apply it. A stored pound of fat contains about 3,500 kcal. This means if you have a negative caloric balance of 100 kcal’s you can expect to lose that pound of fat in about 35 days. This approximation does tend to be somewhat accurate when it comes to overall weight loss, however, based on you type of activity, dietary content, burning calories from mixed sources and hydration levels the pounds lost do not always come from fat. It is not recommended that your negative caloric balance exceed 500 kcal per day. Losing more than 1-2 pounds per week leads to complications and can seldom be sustained leading to a yo-yo diet. Most people gain weight slow and steady though their adult years, so it is best lost in a similar fashion with a negative caloric balance between 200 and 500 kcal per day.

What type and in what manner the calories are consumed can also have a drastic effect. Going long periods of time without eating is never a good idea. Most individuals will become frustrated with weight loss and they starve themselves while morale and determination are high only to give in at a later time when caught off guard. Remorse and excuses are common with this pattern only making matters worse. Eating often and quality food can actually help to ensure that more of the weight lost is from stored fat while making the process much more comfortable. The next section discusses how fat specifically, is lost.

                                Fat Loss

                Fat serves several crucially important purposes including protecting skin form abrasive forces, cushioning organs and tissues and storing energy. These roles do make it possible, although less common to have too little fat. A state in which an individual may have too little body fat is usually only reached through excessive dieting and overtraining. Bodybuilders, in the weeks leading up to a competition may be consuming very few calories consisting mainly of vegetables and proteins while taking diuretics and other supplements. Female bodybuilders or athletes may be restricting calories while excessively training and experience amenorrhea (loss of menstrual cycle). Different individuals may be able to maintain lower body fat percentages more healthily than others, but most males begin to experience negative side effects lower than 8% while females may experience these effects lower than 15%. Unless genetics have made you an exception, it is best to not maintain body fat percentages below these recommendations for long periods of time. The lower ranges can be taxing on the liver and kidneys as well, lead to the loss of protective functions and limit certain necessary activities within the body such as hormone production and brain function.

                The more common issue pertaining to fat is a term referred to as “over fat”. Over fat is different from over weight in that it is a term used to indicate an individual’s excessive body fat percentage, not their weight. According to this definition an individual may be both under weight and over fat. The norms established for body fat percentage are as follows; 

Male- 8% Essential, 6-17 Fit, 18-25 Average, 25 and over considered over fat

Female- 15% Essential, 16-24 Fit, 25-31 Average, 32 and over considered over fat

* For every decade after 20 approximately 3% is added to each one of these classifications.

Once again these are only averages and subject to body type and other variables. The best way to find your optimum body fat percentage is to maintain a sound diet and exercise program for at least one year and see where your body fat percentage goes. This ensures a healthy body fat percentage brought about by good habits as opposed to unhealthy habits brought about by a seemingly healthy body fat percentage. There are several ways to measure body fat percentage, all of which are considered to have a relatively high percent error. When done properly underwater weighing is the most accurate, followed by skin fold calipers and bioelectric impedance.

Losing fat in Particular Areas

The next important concept to understand after percentage is how this percent of body mass in proportionally distributed throughout the body. A commonly asked question in the gym is, “How do I lose the fat around this area?” A common frustration for people who understand fat distribution is answering this question. The short and simple answer is, there is no such thing as spot fat reduction. This means, as you lose body it will be lost in the same proportions in which it is currently stored. To illustrate, an individual with 20 pounds of fat stored around the midsection and 30 pounds of fat who reduces their body fat by 10% will now have 18 pounds of fat around the midsection and 27 pounds of fat elsewhere. If this individual were to have an initial body fat percentage of 20, a 10% reduction would now mean the individual has 18% body fat with a net loss of 5 pounds of fat

Or mathematically;          - A 250lb individual with 20% body fat= 50lbs of fat

                                                -If 40% stored in target area (midsection) = 20lbs of fat (midsection)

                                                -Then 60% stored elsewhere= 30lbs (all other fat stores)

                                -And individual loses 10% of bodyfat;

                                                - 20lbs-10%= 18lbs in target area

                                                -30lbs-10%= 27lbs elsewhere

- New body fat percentage calculated as [(20)-(20*0.1)] = 18%

                There are few exceptions to this reply. One includes the role of the hormone cortisol. Cortisol is a hormone released in response to stress. Cortisol tends to favor the use of subcutaneous fat beneath the skin, while storing visceral fat that is deep within the abdominal cavity for the protection of organs. Visceral fat stores do have a higher correlation to diseases including cardiopulmonary types and diabetes while also contributing to the overall size of the abdomen. Cotisol release, while having many genetic components can be minimized through stress reduction techniques. The impact of this exception as well as others is usually minimal and most do tend to store the majority of their adipose tissue around the midsection so it is best to target body fat as an overall percentage and not focus on particular areas. This may be somewhat disheartening for individuals hoping to lose fat off of troublesome areas, however there is sensible solution. While performing exercises for a specific body part will not reduce the percent of body fat stored in that area, it does tone the surrounding area, giving the appearance of less body fat. This happens much the same way a balloon inside a bag filled with pudding would look both before and after the balloon is inflated. After inflation, the pudding will be spread across the tight surface area of the balloon, also making the outer bag look more firm and less flabby. It is important to remember that this balloon in the bag examples holds true that the same amount of pudding is in the bag, that is, unless the individual takes some steps to reducing the body fat percentage as well. The following is a list of steps including all the necessary conditions for decreasing body fat;

                - Decrease number of total calories consumed each day. The body is more likely to dip into fule stores when fuel is low.

                - Keep Fiber and vegetable intake high. Vegetables and fiber have a negligible caloric content while occupying space in the stomach and providing vital nutrients for bodily processes such as fat loss.

                - Keep good fat intake high. Poly and mono unsaturated fats make the body less efficient at burning fat, meaning more fat must be burnt to provide the same amount of energy. Shorter chain triglycerides (MCT’s) are also more likely to be used as fuel and help develop the body’s ability to burn fat.

                -Eat early and often. Keeping portion size small avoid excessive stretching of the abdomen, inhibits blood sugar crashes, and helps avoid making reckless decisions.

                -Choose lean sources of protein. Minimize saturated fats and transient fats as they are most likely to be stored.

                -  Avoid simply and refined sugars. Drastic increases in blood sugar dumps insulin into the blood stream making storage more likely.

                - Muscle Gain

Muscle gain is best done slowly and steadily to not only ensure that the gains are done safely and in the correct proportions but also to avoid excessive fat gain. Building muscle not only requires the introduction of mechanical stress (exercise), but also the extra calories necessary to assimilate amino acids into new muscle fibers. The only signal other than mechanical stress that the body responds to by building muscle is a hormonal signal. Building muscle is most easily accomplished when a person is not concerned with losing weight and will be more likely to eat heavier. Body building will often divide their season in to gaining and leaning phases. During a gaining phase muscle is built with the assumption that a bit of unwanted fat will accompany it, only to be taken off while trying to preserve muscle tissue during the leaning phase.

                It is not impossible to gain muscle while losing fat. This is very common in exercise programs where calories stay high in both quantity and quality while workout intensity increases. If calories remain the same an individual that has not been previously exercising will most likely also build muscle while losing fat. The body adapting to the new stress of exercise accounts for this change. Building muscle while reducing calories is by far the most difficult and usually only occurs in individuals making drastic changes in activity and diet. The body normally does not take fat and convert it into muscle, but burns fat as reserve energy sources while assimilating new dietary proteins into muscle.

                -Performance

                For the general population, most workout and diets are built around fitness goals, lose weight, gain muscle, improve function, feel better, etc. Performance usually pertains to athletes and those that compete against others or push themselves individual to set or break personal records. However, eating for performance also has some applicability to those looking to get into better shape since if the workout is not performed well then the means to the ends is being hindered. For most, this means eating enough carbohydrates to make it through workouts and enough protein in combination with carbohydrates to recover from workouts. Without getting into supplementation, many university studies have been done on just plain old chocolate milk after a workout as a recovery aid. This study has been performed hundreds of times and the conclusions are all relatively the same, chocolate milk has a good proportion of calories from carbohydrate, fat and protein to help individuals recover from workouts. No big news here, but few more in depth strategies do exist that serve as great aids in conjunction with the sections written on nutrient timing, carbohydrates and protein.

                While performing physical work nausea and low blood sugar are the usual conflicts related to diet one runs into if any. The trick is to be test out what works for you individually as far as how much food can be in the stomach before a particular type of exercise and to eat enough in order to keep blood sugar high while not eating so much as to cause nausea. Some individuals become extremely nauseous during exercise and find it best if they do not eat anything an hour or two prior to exercise while some find they become light headed if they don’t. The two leading theories why people become nauseous during exercise both have to do with the circulatory system. The first theory is as an individual exercises blood is demanded by the working muscle and thus leaves the digestive organs. Any remaining food left in those organs no longer has the blood flow necessary to continue digestive processes. This results in a strong signal within the body to evacuate any food left in the tract since blood is needed elsewhere in the body. The second theory pertains to the pH of the blood. As noted in the section on energy systems, exercise at higher intensities leads to a buildup of lactic acid in the blood stream and muscle tissues. In an effort to alkalize the blood the body may try to evacuate the contents of the stomach as it assumes the contents as the culprit. Nausea is most likely a combination of muscles demand for oxygenated blood and lactic acid buildup in the blood.

                There are several supplemental ways to avoid nausea and lactic acid buildup all of which should be tried before using during a competition. One of the oldest and most traditional ways is to attempt to alkalize the body before exercise using sodium bicarbonate (baking soda), or other alkaline food products. While bicarbonate ions are what buffer lactic acid in the blood stream and alkaline foods help to pull the lactic acid reaction along more quickly, both of these tend to produce more nausea than what they help to avoid.

                -Supplementation

                 The supplement industry has grown exponentially over the last decade and there are more supplements out there than anyone can keep track of. Especially since the FDA does not strictly regulate supplements it is hard to keep tabs on the new ones that pop up, their effectiveness and the quality of the product. The FDA is responsible for ensuring that supplements do not harm people, past that companies can package pretty much anything they would like and make promising claims on the label. For this reason it is important to be discerning when purchasing supplements and be sure of the sources from which you gather information. This section is organized into subsections and attempts to cover as many of the major supplement types offering descriptions of the purposes, uses and key points of each. Keep in mind new material will constantly be added to this section as is the nature of the supplement industry and if there is information you would like to see on a particular supplement please just ask.

                                Diet and Weight Loss

                                Protein and Amino Acids

                                Creatines

                                Essential Fatty Acids

                                Bone and Joint Support

                                Carbohydrates

                                Fiber

                               

 -Key concepts in dietary planning

                                Nutrient Timing

The topic of nutrient timing has received much attention over the last few years not only in the bodybuilding world but health and wellness areas as well. So much so that diets emphasizing the breakdown rate of particular food and nutrient combinations have replaced many fad diets such as low carbohydrate or low fat diets. Examples of this include slow digesting proteins such as casein taken before bedtime or diets that allow for the consumption of only one macronutrient type during a meal in order hinder the body’s ability to synthesize new tissues for weight loss. Some of these diets and supplements such the one mentioned above have some serious drawbacks, however there are many practical ways to use nutrient timing to work with the body’s natural rhythms.

                The first tactic is to eat in accordance with the body’s natural sleep cycle. Late at night it is best to eat foods that help to slow the body down and prepare it for repairing damaged tissues during the night. This means good fats combined with protein sources are a good pick. Avoid spiking blood sugar with simple carbohydrates that may keep you up and lead to fat storage when in a rested state. The middle of the day provides a time in which the body in most awake. This means digestive processes are in full swing. Give the body many frequent small meals throughout the middle of the day, especially during the earlier part to help provide energy for the day’s activities. It is always better to provide the food with fuel then burn it than to work into a deficit then pay it off at night with an excessively large meal. Doing this will train metabolic systems in the body to use nutrients as they are consumed instead of storing. Of course breakfast is a crucially important. This is because the body has been starved over nutrients during the night and blood sugar is extremely low. Eating breakfast will not only begin to bring energy levels up sooner leading to greater caloric expenditure throughout the rest of the day, also what you eat is very unlikely to be stored since the body is craving immediate fuel sources.

The importance of breakfast hints at the second most important tactic, eating early and often. Eating smaller more frequent meals is easier on the digestive system and helps to stabilize blood sugar levels throughout the day. Since it is not convenient for most people to wake up in the middle of the night, eating breakfast is best solution. Eating early and often has several benefits. The body is poorly adapted to storing amino acids, so the most advisable way to consume protein and insure it is reaching the tissues that need it for repair is a slow and steady consumption ensuring the blood is rich in amino acids without excessive waste through excretion. Eating smaller meals also prevents the stomach wall from stretching which means less stress on the tissues and a flatter abdominal section. Large means also wreak havoc on blood sugar levels and the insulin response. Large spikes lead to insulin resistance and diabetes. Blood shunted to the digestive tract in conjunction with a increases in tryptophan leave people feeling sluggish and decrease activity.

Nutrient timing for workouts and training is also extremely important. Even if your goal is weight loss you want to avoid passing out during a workout, so it is advisable to eat a meal two hours before and a snack such as fruit one hour to forty five minutes before a workout. A full stomach during workouts can lead to nausea and should be avoided. After a workout the body is primed for consumption. Due to elevated oxygen consumption following workouts the metabolism is higher as the heart rate descends. This means the body is burning fat and the metabolism is high. During this time insulin levels will be very low and fat is being mobilized from adipose tissue making the storage of fat very unlikely. Damaged proteins are being eliminated from the body so hydration is important to help excrete waste products while new proteins are needed for repair. Glut-4 transporters are also more present and active in muscle cells after exercise. These transporters usher glucose into the muscle cell to be stored as glycogen for subsequent use for exercise. This is extremely important for performance purposes and also means that the carbohydrate sources consumed after exercise are likely to go to muscle cells and not stored as fat. Furthermore Glut-4 transporters are reinforced by insulin and can aid in over compensating glycogen stores post-exercise when blood sugar levels are raised. If performance or muscle building is your goal consuming simple carbohydrates post-exercise is advisable. If weight loss is your goal but you are unable to avoid simple sugars post-exercise is the best time to eat them.

                                Probiotics and Intestinal Health

The intestines have many types of bacteria present. Most of these cultures are obtained during early childhood and serve many different functions. The relationship between humans and most bacteria strains in the intestines is symbiotic. Of course, there are some harmful bacteria that cause illness and can be controlled with antibiotics. Unfortunately, most antibiotics do not discriminate the harmful bacteria from the over 1000 different strains of beneficial bacteria. For this reason it is advisable to supplement with probiotic foods regularly and especially after a course of antibiotics. The majority of probiotic functions can be broken down into either support of the immune system or the breakdown of nutrients. The most common source of probiotics is naturally fermented yogurt. Additional sources include fermented coconut milk or kiefer, fermented teas such as kombucha, and supplementary pills and liquid solutions.

                                Cleansing

Cleansing has received much publicity over the last few years, but it has been around for hundreds of years.  The purpose of cleansing is to eliminate toxins from the lymph, circulatory and digestive tracts. Cleansing has been shown to improve immune function, provide temporary weight loss, prevent certain diseases such as colorectal cancer, lower cholesterol, and some claim a sense of mental clarity.  There are many different types of cleansing; four of the most common will be discussed, keep in mind that many may be a combination of the four types.

1)      Fasting- The most simple and ancient form of cleansing; Many religions use fasting for spiritual reasons, and while many changes do occur within the body during a state of starvation the only reason for performing fasting should be for spiritual reasons. Not eating for long periods of time is not recommended during any exercise program. Fasting can also hinder long term weight loss by producing large fluctuations in blood glucose levels and leading to the accumulation of appetite increasing hormones. However, there are fruit and vegetable fasts (also known as a Daniel fast) or juice fasts that provide more calories and are more conducive to active lifestyles.

2)      Liquid- Most liquid fasts aim at restoring alkalinity to the body usually by means of a vinegar type solution while allowing the body to flush toxins from the lymph and blood. This type of cleansing alone, despite usually containing a sweetener, is very low in calories making it difficult and potentially dangerous while on an exercise program. A cleanse of this sort may be particularly useful when taking a vacation or break from working out.

3)      Fibrous- A fibrous cleanse is the most practical while on an exercise program as it can be without a reduction in calories. This can be done by increasing fiber intake above normal for a particular length of time. A fibrous cleanse can also be done with a reduction in calories but should not exceed a 500 caloric deficit (intake-expenditure=deficit or excess) per day. This type of cleanse should include both types of fiber. Insoluble fiber can help rid the colon of polyps while helping to process food in the intestines. Soluble

4)      Lipid- Lipid cleanses are usually only used to rid the gall bladder of stones. The gall bladder secretes bile into the duodenum (area of small intestine closest to the stomach) for the digestion of fats. If stones become present in the gall bladder a half cup to a full cup of olive oil can be taken at once during a fast to force a large excretion of bile from the gall bladder which will hopefully force out any stones. The olive oil can be taken with lemon juice for flavoring, but due to the high number of calories and large amounts of fat this should not be only be done when necessary.

                                Gastrointestinal Distress

Most people differ when it comes to the comfort provided by certain foods or the agreement of certain combinations. This is why when it comes to this area it is important to take note of what works for you individually and use this information to build up a design for nutrient timing for events of importance in this area such as workouts, sleep, stress, travel, etc. Generally speaking the best way to begin making things easier for the digestive system is to break up you meals into smaller portions and eat more frequently. Pregnant women and people wishing to avoid medications find this to be the best option as no changes to the diet are necessary, just the rate at which it is consumed. This not only provides a steady supply of nutrients throughout the day, but it also avoids crashes in blood sugar, keeps the metabolism at a steadier rate, and prevents the shunting of blood from other areas in the body to the digestive tract. This last consideration can be especially important during workouts. A full stomach requires blood for digestion, if you begin to workout blood is needed for working muscles. This competition between the digestive system and the muscles can lead to nausea. The digestive tract loosing the blood it needs for digestion sends a signal to the brain telling it that digestion is not possible right now so it should get rid of whatever is in the digestive tract. The best solution to this problem is to eat a meal about two hours prior to and a small snack such as fruit one hour to forty-five minutes before exercise. This will ensure the stomach is not full, but there are enough nutrients to keep blood sugar levels form crashing.

                In regards to this area fiber type and quantity should be monitored as well as pro biotic intake and the pH of the foods consumed. Refer to the sections on both of these topics to consider which types and amounts might work best. If the problem persists consult your physician many prescription medications are available though should be considered a last resort. Most often antacids or an antihistamine known as promethazine will help but dietary modifications should be sought as a permanent solution.