Simple Vancouver Nutrition tip of the Week

Simple Nutrition – Vancouver Nutrition tip of the Week

Many people don’t quite realize how important a well balanced diet is in achieving any fitness goal, but the rules are pretty simple, right? If you want to loose weight you need to consume fewer calories than you use in a day. If you want to gain weight and put on lean muscle mass you generally have to consume more calories as your metabolism increases and you build more muscle fibres. But what’s more important is where these calories come from.
Our primary source of energy is, of course, carbohydrates. “Carbs” are our most efficient and accessible energy source because they break down into glucose which gives the highest yield of cellular energy (ATP) for moderate to high intensity workouts (which is where our intensities need to be for the best results. Break a sweat!) Consume complex carbohydrates (vegetables, grains, cereals, fruit) over simple sugars because they also contain vital minerals, vitamins, and dietary fibre. 45%-65% of our daily caloric intake should be from “carbs” and no more than 25% or that should be from simple sugars. There are 4 calories in every 1g of carbs.
Our secondary source is fats. They are also a major fuel source, yielding 9 calories for every 1g. However, they are only the primary source of energy for low intensity activity. The lower the intensity, the greater the proportion of fat burned, but do not confuse this with the total amount of fat burned. (Keep that heart rate up! You’ll burn more fat!) Consume monounsaturated and polyunsaturated fats, and make sure to get your essentials (omega-6 and omega-3) because the body cannot make them itself. Look to foods such as vegetable oils, fish, spinach, and flax seed. Stay away from saturated fats found in butter, cream, lard, and beef. Avoid hydrogenated fats in fast food at all costs. 20%-35% of our daily caloric intake should be from fats.
Protein is the last source of energy in our bodies as they are very complex molecules, used primarily to build and repair body tissues, and only yield 4 calories for every 1g consumed. Aside from tissue repair, proteins are also useful in transporting fluids, and creating hormones and enzymes. 10%-35% of your daily caloric intake should come from protein, or 0.8g for every kilogram of body weight. Athletes should consume more (1.2 to 1.7g per kilogram) to repair damaged muscle tissues, and to compensate for protein lost in urine and small amounts burned during exercise. Look to lean meats like seafood, chicken breasts, or lean cut beef.
Supplementing your diet with nutritional supplements is always a great idea to compensate for any vital nutrients not attained by the food you eat (filling in the gaps). In fact, with today’s farming and agriculture methods, supplementation is near crucial. Vitamins and minerals will help your body utilize carbohydrates, fats, and proteins more efficiently, as well as assist in many other bodily functions (eg. the nervous system).
Remember some of these simple tips as well, as eating well is NOT rocket science: If you think its bad for you, chances are it is, and any nutritional value it may have can be obtained elsewhere. Read the nutritional labels on items. Monitor your portion sizes. Look to Canada’s Food Guide for more information www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html.