NUTRITION

Nutrients for Optimal Bone Strength and Development

Five key nutrients for optimal bone health include: Calcium, Vitamin D, K, Potassium, and Magnesium. As layman, recreational , collegiate, or professional athletes you should consider regulating how much nutrients you are getting daily to help your performance (Dunford & Doyle, 2013). Doses recommended for adults are given below

Calcium:
Calcium as we are all very familiar with, is stored inside bones for strength and protects it from fractures. 99% is found in the bone, and it is the most abundant mineral in our body. Current daily recommendations of calcium for adults is 1,000mg per day.

Vitamin D:
Vitamin D is synthesized from direct sunlight in our skin, and can also be consumed in a nutritional diet. Vitamin D prevents bone loss, and regulates blood calcium, and increases calcium absorption. Skin pigmentation, aging, sunscreen, smog, glass, clothing, fog, and geography are factors that interfere with Vitamin D production in skin. For adults, recommended intake a day is 600-800 IU. Some studies suggest a much higher dose of 2,000 IU is for adults.

Vitamin K:
Vitamin K has two sets. Vitamin K1 aids in blood clotting, and Vitamin K2 aids in the maintenance of a healthy heart and bones. There are no daily recommended doses for this nutrient.

Potassium- regulates of pH levels that in turn prevents excretion of calcium through urine, and the conservation of bone mass. PH is our acidity level in our bodies. Recommended daily intake is 4,700 for adults.

Magnesium:
Magnesium is used in bone formation that increases calcium absorption from the small intestines, and influences bone mineralization. Daily recommended intake is 420mg for adults.

Food Sources

Calcium: cheese,vmilk, cauliflower, nuts, yogurt, vegetables like broccoli, cabbage, greens

Vitamin D: milk, yogurt, fish, vegetables, fatty fish, mushrooms exposed to UV light

Vitamin K: eggs, vegetables like spinach, kale, and greens, cabbage

Potassium: bananas, vegetables, orange juice, citrus fruits, meats, potatoes

Magnesium: nuts, grains, green vegetables, legumes, whole grains

Macro-nutrients, Vitamins, and Minerals

Why Are Marco-nutrients Important?

The macro-nutrients that are contained in the meal are important because they are needed by our body in relative large amounts. They include energy, carbohydrate, fat, protein, and fiber (Dunford & Doyle, 2013) .

Protein: are the building blocks to gaining and maintaining muscle. Proteins are broken down by the body into amino acids, which are the most basic structure of proteins. Proteins compose the two myo-filaments, actin (thin) and myosin (thick) that control muscle contraction. Also protein is extremely pertinent for the functioning of our immune system. Sources high in protein is meat, low-fat milk, and legumes (Dunford & Doyle, 2013).

Total Carbohydrates: primary function in the human body is to simply supply us with energy. This energy is stored in the muscle and liver as glycogen for later use. CHO's are the first choice of energy by the body and is broken down into glucose. Glucose is simply sugar, and is essentially what supplies the necessary immediately available use of energy, for the muscle to contract. Sources high in CHO is green vegetables, fruit, and whole grains (Dunford & Doyle, 2013).

Total Fat: is a important source of energy for people, especially athletes. Fats lower the risk of developing heart disease, are easily stored in our body, and are the primary source of energy at rest or during low intensity exercise. Main locations of fats are liver, muscle and fat cells. A hormone initiates triglyceride to be broken down and rebuilt again to be used as energy (Dunford & Doyle, 2013). Sources high in good fat is avocados, peanut butter, fatty fish, and nuts.

Why Vitamins Are Important?

The vitamins that are contained in the meal plan are important because they help make everything happen when they work together with macro-nutrients. However, vitamins contain no energy or calories.

Vitamin A: aids in nerve and muscle function, reproduction, and maintains healthy bones and skin. Sources high in vitamin A is milk, green vegetables, and orange fruits.

Vitamin D: is synthesized from direct sunlight in our skin, and can also be consumed in a nutritional diet. Vitamin D prevents bone loss, and regulates blood calcium, and increases calcium absorption. Sources high in vitamin D is fish, green vegetables, and milk.

Vitamin C: protects cells from damage or death, and helps with the healing of wounds. Sources high in vitamin C is orange juice, mango, other citrus fruits, and cabbage.

Why Minerals Are Important?

The minerals that are contained in the meal plan are important because they initiate the many reactions in the body that release energy from carbohydrates, fat, and protein. They also aid in the contractions in muscle and provide structure in bone formation.

Calcium: is stored inside bones for strength and protects it from fractures. 99% is found in the bone, and it is the most abundant mineral in our body. It also aids in blood clotting and nerve transmission. Sources high in calcium is milk, nuts, and cabbage.

Potassium: helps prevent muscle cramps, and functions in nerve transmission and fluid balance. Sources high in potassium is leafy vegetables, beans, bananas, and orange juice.

Iron: helps in energy metabolism, immune system functioning, and oxygen and carbon dioxide transport. Food sources high in iron is meat, fish, dried fruit, legumes, and green vegetables.

Nutrients for Optimal Muscle Growth and Development

Five key nutrients for optimal muscle growth and development include: Water, Carbohydrate, Protein, Fat, and Minerals & Vitamins. You should consider regulating how much nutrients you are getting daily to help your performance (Dunford & Doyle, 2013). Doses recommended for adults are given below.

Water:

According to Dunford and Doyle (2013) water is 60% of a person body weight, making it the most abundant substance in the body. This explains the importance water has on the body's physiological function. Athletes need to focus on their fluid intake versus their fluid loss while training. Factors to also consider is temperature outside, humidity, altitude, and rate of sweat from the athlete. This is important because body water loss, or water in excess may be detrimental to health and abate performance.

Recommendations:

Sawka (2007) recommends fluid intake 5-7ml/kg at least 4 hours before exercise if athlete has re-hydrated adequately from the previous day.

Weight -> kg: lbs/2.2kg ex: 182lbs/2.2kg = 82kg

82kg x 5 = 410ml 82kg x 7 = 574ml

4 hours before exercise I would need 410-574ml of fluid intake.

Sawka (2007) recommends a fluid consumption of 1.5L (50oz) fluid per kg body weight lost, right after exercise.

Carbohydrate:

Carbohydrates (CHO) primary function in the human body is to simply supply us with energy. This energy is stored in the muscle and liver as glycogen for later use. CHO's are the first choice of energy by the body and is broken down into glucose. Glucose is simply sugar, and is essentially what supplies the necessary immediately available use of energy, for the muscle to contract. Exercising not only utilizes glucose in the blood, but also increases the capacity for CHO metabolism. Lastly, fat produces a large amount of Adenine tri-phosphate (ATP) which is the energy currency of the body.

Recommendations:

An intake of 6-10 grams of CHO per kilogram (kg) of body weight per day. However individual daily amounts will differ depending on specific sport, type of training, gender, and carbohydrate loading.

Protein:

Protein as many know, are the building blocks to gaining and maintaining muscle. Proteins are broken down by the body into amino acids, which are the most basic structure of proteins. Some amino acids are only provided to us by the consumption of food. Proteins compose the two myo-filaments, actin (thin) and myosin (thick) that control muscle contraction. Also protein is extremely pertinent for the functioning of our immune system.

Recommendations:

An intake of 1.2-1.7 grams of protein per kg of body weight per day for endurance athletes. For strength athletes, an intake of 1.5-2.0 grams per kg of body weight per day is recommended. Daily amounts depend on sport, type of training, as well as the desire to maintain or increase muscle mass.

Fat:

Fat is a important source of energy for people, especially athletes. Fats lower the risk of developing heart disease, are easily stored in our body, and are the primary source of energy at rest or during low intensity exercise. Fats are stored in the body as triglycerides, which are fatty acids attached to a molecule. Main locations of fats are liver, muscle and fat cells. A hormone initiates triglyceride to be broken down and rebuilt again to be used as energy.

Recommendations:

Intake ranges from 20-35% of an individuals total calories. 20% or less of total calories from fat may be detrimental to health and hinder performance.

Vitamin D:

Vitamins are essential nutrients to sustain life and optimal performance for athletes. In particular Vitamin D aids in the regulation of calcium, which ensures bone and muscle development. Vitamin D is also known for regulating skeletal, cardiac, and smooth tissue, and help in the prevention of many diseases like osteoporosis.

Recommendations:

Athletes should consume 800-2000 International Units (IU) daily, and 5-30 minutes of ultra violet (sunlight) exposure usually between 10am-3pm twice a week. Exposure to sunlight is important because Vitamin D is synthesized in the body from sunlight exposure.

Food Sources

Water: electrolyte beverages, tea, plain water

Carbohydrates: green vegetables, fruit, whole grains

Protein: meats, whey, eggs, whey

Fat: olive oil, nuts, peanut butter, avocados, fatty fish

Vitamin D: direct sunlight, beef, fatty fish, green vegetables, milk