Looks like my hard work over the past few days have been worthwhile...
I'm currently thinking of ideas for a website I'm going to be setting up but in the mean time, I need some time to recover!
Thanks for reading my posts x
Showing posts with label fats. Show all posts
Showing posts with label fats. Show all posts
Wednesday, 12 February 2014
Tuesday, 11 February 2014
Exercise nutrition - Fueling aerobic & anaerobic sport
Different exercise routines need different nutritional recommendations such as aerobic training needs fuel which can be provided by carbs, fat and also protein. A larger amount of fat will be used for energy whilst working at lower intensities. Carbohydrates will be used as fuel more when the intensity of the exercises intensify.
The use of combined food as well as sports drinks/water/protein shakes, sole reliance on protein shakes or sports drinks or even the use of food alone will require much needed knowledge for the serious exerciser.
The aerobic system is able to use carbs and also fats to fuel activity whilst the lactate (anaerobic) system uses just carbs. We become more anaerobic the higher the intensity of the exercise meaning more carbs are used.
It has been shown that 58% of total work is contributed to through anaerobic work during a cross country run lasting for 5 miles. Also, it has been proven that the aerobic system contributed 40% of energy. This was during a half minute sprint. A 1 minute sprint used 50% energy and a 2 minute sprint used 65% energy. During these tests, it was shown that during the 100m sprint, men used 21% aerobic energy and 79% anaerobic energy and for the 200m sprint 28% aerobic energy was used whilst 72% anaerobic energy was used. In women it was 25% aerobic energy and 75% anaerobic energy in the 100m sprint, also 33% aerobic energy and 69% anaerobic energy was used in the 200m sprint.
The use of combined food as well as sports drinks/water/protein shakes, sole reliance on protein shakes or sports drinks or even the use of food alone will require much needed knowledge for the serious exerciser.
The aerobic system is able to use carbs and also fats to fuel activity whilst the lactate (anaerobic) system uses just carbs. We become more anaerobic the higher the intensity of the exercise meaning more carbs are used.
It has been shown that 58% of total work is contributed to through anaerobic work during a cross country run lasting for 5 miles. Also, it has been proven that the aerobic system contributed 40% of energy. This was during a half minute sprint. A 1 minute sprint used 50% energy and a 2 minute sprint used 65% energy. During these tests, it was shown that during the 100m sprint, men used 21% aerobic energy and 79% anaerobic energy and for the 200m sprint 28% aerobic energy was used whilst 72% anaerobic energy was used. In women it was 25% aerobic energy and 75% anaerobic energy in the 100m sprint, also 33% aerobic energy and 69% anaerobic energy was used in the 200m sprint.
Nutrition - Vitamin & Mineral supplementation
Some supplements are made in laboratories whilst other supplements get their nutrients from foods (A and D). Supplements made in laboratories are made from natural precursors meaning they may be labelled as natural. Vitamins A, D, E and K are best from natural sources as they're in oils and fats.
Some people may think with vitamin B supplements that they are getting all the needed vitamins although this isn't always true as the supplements only contain 8-12 different types. A lot of vitamin C supplements are made in laboratories and usually are pharmaceutical grade ascorbic acid. Rutin/other analogs (minerals) help to buffer the vitamin and to increase the bioavailability in vitamin C that comes from natural foods.
With other nutrients and substances, minerals in the food appear a lot in complexes and supplements (minerals) are there in engineered complexes. Calcium hydroxyapatite is the only form of a natural food extract when it comes to the most popularly taken mineral supplement which is calcium.
Vitamins B, D, E and K are not present in multivitamins meaning that it can mislead people into thinking they are getting all their vitamins from multivitamin supplements. It's also worth noting that although vitamin supplementation can help, but they only help to support a diet and not make one.
Some people may think with vitamin B supplements that they are getting all the needed vitamins although this isn't always true as the supplements only contain 8-12 different types. A lot of vitamin C supplements are made in laboratories and usually are pharmaceutical grade ascorbic acid. Rutin/other analogs (minerals) help to buffer the vitamin and to increase the bioavailability in vitamin C that comes from natural foods.
With other nutrients and substances, minerals in the food appear a lot in complexes and supplements (minerals) are there in engineered complexes. Calcium hydroxyapatite is the only form of a natural food extract when it comes to the most popularly taken mineral supplement which is calcium.
Vitamins B, D, E and K are not present in multivitamins meaning that it can mislead people into thinking they are getting all their vitamins from multivitamin supplements. It's also worth noting that although vitamin supplementation can help, but they only help to support a diet and not make one.
Sunday, 9 February 2014
Nutrition - Fats/Lipids - structure of Lipids and Triglycerides
So 1st of all, what are the physiological functions of lipids?
Many things... it provides protection for the internal organs, assists in regulation of enzymes, constitutes the majority of the central nervous system and the spinal cord, the formation of all cell membranes, formation of the myelin sheath within the nervous system, the transportation, storage and utilisation of fat soluble vitamins A, D, E and K, a fuel source during lower intensity work loads, storage of energy within adipose tissue, insulation through subcutaneous adipose tissue and lastly the synthesis of steroid hormones.
Lipids that are solid at room temperature are called fats whilst lipids that are liquid at room temperature are called oils.
There are chains/rings of carbon atoms that join together with other atoms which a lot of dietary lipids consist of. These are most commonly oxygen and hydrogen. Smaller units of fats are called fatty acids. Double strength bonds are present, these change the shape of the molecule and allow the lipids to become versatile.
3 fatty acids are attached to a carbohydrate backbone which is called glycerol. Fatty acids are broken off during digestion and used as needed. This happens when fatty acids occur naturally as triglycerides.
Tomorrow I'll move onto the rest about fats/lipids!
Many things... it provides protection for the internal organs, assists in regulation of enzymes, constitutes the majority of the central nervous system and the spinal cord, the formation of all cell membranes, formation of the myelin sheath within the nervous system, the transportation, storage and utilisation of fat soluble vitamins A, D, E and K, a fuel source during lower intensity work loads, storage of energy within adipose tissue, insulation through subcutaneous adipose tissue and lastly the synthesis of steroid hormones.
Lipids that are solid at room temperature are called fats whilst lipids that are liquid at room temperature are called oils.
There are chains/rings of carbon atoms that join together with other atoms which a lot of dietary lipids consist of. These are most commonly oxygen and hydrogen. Smaller units of fats are called fatty acids. Double strength bonds are present, these change the shape of the molecule and allow the lipids to become versatile.
3 fatty acids are attached to a carbohydrate backbone which is called glycerol. Fatty acids are broken off during digestion and used as needed. This happens when fatty acids occur naturally as triglycerides.
Tomorrow I'll move onto the rest about fats/lipids!
Saturday, 8 February 2014
Nutrition - Food Portions
So, continuing from yesterday's post...
When talking about the different macronutrients (protein, carbs, fat), they have an approximate amount of calories and useable energy. These figures are as follows:
There are 4 calories per gram in carbohydrates, 4 calories per gram in proteins, 9 calories per gram in fats. Although alcohol is not a nutrient, there are 7 calories per gram in it... approx!
There are portion guides that people prefer to follow to save time counting each calorie they take in. Some guidelines will give out typical portions of foods to help.
According to the guidelines, these are what are classed as typical portions:
Fruit - small, medium, large, dried and juice. Small = 2 satsumas, 2 plums, 2 kiwi, 7 strawberries, 14 cherries. Medium = 1 apple, 1 banana, 1 pear, 1 orange. Large fruit = half grapefruit, one 5cm slice of melon, 1 large slice of pineapple. Dried = about 30g, one large heaped tablespoon of raisins or sultanas, handful of banana chips. Fruit juice = 150ml glass of unsweetened juice.
Veg - green veg, salad veg, cooked veg. Green = 2 broccoli spears, 4 heaped table spoons of kale, spinach, or green beans. Salad = 3 sticks of celery, 5cm piece of cucumber, 1 medium tomato, 7 cherry tomatoes. Cooked = 3 heaped tablespoons of carrots, peas, corn or cauliflower.
Bread, rice, pasta and potatoes = 1 slice of bread, handful of rice or pasta, handful of breakfast cereal, 1 small to medium potato.
Meat, fish, eggs and beans = lean meat the size of a deck of cards, 1 large egg, side of fish the size of a standard chequebook, handful of beans, nuts or seeds.
Milk and dairy = small cup of milk, 150ml of yogurt, piece of cheese size of small matchbox.
Food and drinks high in fat and sugar = limit these foods to no more than 8% of total intake.
The next post will be about food quality etc...
When talking about the different macronutrients (protein, carbs, fat), they have an approximate amount of calories and useable energy. These figures are as follows:
There are 4 calories per gram in carbohydrates, 4 calories per gram in proteins, 9 calories per gram in fats. Although alcohol is not a nutrient, there are 7 calories per gram in it... approx!
There are portion guides that people prefer to follow to save time counting each calorie they take in. Some guidelines will give out typical portions of foods to help.
According to the guidelines, these are what are classed as typical portions:
Fruit - small, medium, large, dried and juice. Small = 2 satsumas, 2 plums, 2 kiwi, 7 strawberries, 14 cherries. Medium = 1 apple, 1 banana, 1 pear, 1 orange. Large fruit = half grapefruit, one 5cm slice of melon, 1 large slice of pineapple. Dried = about 30g, one large heaped tablespoon of raisins or sultanas, handful of banana chips. Fruit juice = 150ml glass of unsweetened juice.
Veg - green veg, salad veg, cooked veg. Green = 2 broccoli spears, 4 heaped table spoons of kale, spinach, or green beans. Salad = 3 sticks of celery, 5cm piece of cucumber, 1 medium tomato, 7 cherry tomatoes. Cooked = 3 heaped tablespoons of carrots, peas, corn or cauliflower.
Bread, rice, pasta and potatoes = 1 slice of bread, handful of rice or pasta, handful of breakfast cereal, 1 small to medium potato.
Meat, fish, eggs and beans = lean meat the size of a deck of cards, 1 large egg, side of fish the size of a standard chequebook, handful of beans, nuts or seeds.
Milk and dairy = small cup of milk, 150ml of yogurt, piece of cheese size of small matchbox.
Food and drinks high in fat and sugar = limit these foods to no more than 8% of total intake.
The next post will be about food quality etc...
Friday, 7 February 2014
Nutrition - Food Pyramids and the rest...
Hello!
As I said in my last post, I'll be briefly moving onto nutrition for the next few days. I didn't mention this in my last post but I have an exam next Wednesday. It's a resit that I've been putting off for around a year now! I was due to go in October but was too ill from my M.E. to make it. I failed by 1 mark last time! It's a vicious circle... my worst time of day when I have bad brain fog, aches and pains with fatigue is 1st thing in the morning which is when the exams are, non negotiable - if it was in the afternoon I'm pretty sure I'd have passed it long ago... anyway, got to be done!
I'm fairly knowledgeable about nutrition, it's all the technical terms I get a bit confused with at times!
1st of all, the human body repairs itself daily and requires energy to maintain. Oxygen, food and water are the most important ingredients!
What can healthy eating be defined as? The "technical" term is "food intake that promotes the correct and optimal operation of the structures and systems of the human body". Seems simple enough?
So next, there is what is called "Macronutrients" and "Micronutrients".
Macronutrients are carbohydrates, protein and fat whilst the micronutrients are vitamins and minerals.
The macronutrients are used for structure, function and fuel within the body.
However, the micronutrients are needed in smaller amounts. It's also used to activate the energy that is contained in the macronutrients.
Food is used to repair and rebuild vital structures constantly in the body though not all food we eat is digested, some parts of food will be excreted.
There is a certain organisation that is needed in the body, this starts with the cells, the tissue, organs, systems and eventually the human body.
In 1992, a "National Food Guide Pyramid" was made to help people choose what they have in their diet. It was very vague so a new "US National Food Pyramid" was made in 2005.
It was helpful with regard to servings but didn't give any advice regarding the macronutrients quantities.
This included:
However, there are still advantages and disadvantages...
Obviously, the pyramid will get people to think about their diet though the pyramid isn't aimed at individuals but more so certain populations. The pyramid shows that processed food should be minimised along with alcohol whilst foods such as fruit and vegetables are encouraged. It's still very unclear on the amounts that should be included in portions. The pyramid is a good starting point but more advice would be needed overall, especially for someone who wasn't knowledgeable about food portions etc.
In the UK, there has been an adapted version of the "US National Food Pyramid". It is called "The Eatwell Plate".
This is divided into different sections like a pie chart. Fruit and vegetables, bread, rice, potatoes and pasta taking up a large section of the chart whilst meat, fish, eggs, beans, milk, dairy foods, foods high in fat take up a small section of the chart.
There are 8 healthy eating tips that have been stated by the FSA (Food Standards Agency).
These include not skipping breakfast! It is true that breakfast is the most important meal of the day!! Drink plenty of water, around 6-8 glasses a day. Cut down on sugar and fat that is saturated. Eating 2 portions of fish a week including one oily, eating 5 portions of fruit/veg a day and also basing meals on starchy foods such as rice/pasta etc. Get active and try to be a healthy weight! Eating less salt too, no more than 6g.
The average target calories per day for Males and Females are 2550 and 1950 respectively.
When working on your diet, it's also very important to get the right balance between the macronutrients. No less than 50% carbs, no less than 9% protein and no more than 35% calories from fats.
That's enough for now!
I'll be back tomorrow with some more facts!!!
As I said in my last post, I'll be briefly moving onto nutrition for the next few days. I didn't mention this in my last post but I have an exam next Wednesday. It's a resit that I've been putting off for around a year now! I was due to go in October but was too ill from my M.E. to make it. I failed by 1 mark last time! It's a vicious circle... my worst time of day when I have bad brain fog, aches and pains with fatigue is 1st thing in the morning which is when the exams are, non negotiable - if it was in the afternoon I'm pretty sure I'd have passed it long ago... anyway, got to be done!
I'm fairly knowledgeable about nutrition, it's all the technical terms I get a bit confused with at times!
1st of all, the human body repairs itself daily and requires energy to maintain. Oxygen, food and water are the most important ingredients!
What can healthy eating be defined as? The "technical" term is "food intake that promotes the correct and optimal operation of the structures and systems of the human body". Seems simple enough?
So next, there is what is called "Macronutrients" and "Micronutrients".
Macronutrients are carbohydrates, protein and fat whilst the micronutrients are vitamins and minerals.
The macronutrients are used for structure, function and fuel within the body.
However, the micronutrients are needed in smaller amounts. It's also used to activate the energy that is contained in the macronutrients.
Food is used to repair and rebuild vital structures constantly in the body though not all food we eat is digested, some parts of food will be excreted.
There is a certain organisation that is needed in the body, this starts with the cells, the tissue, organs, systems and eventually the human body.
In 1992, a "National Food Guide Pyramid" was made to help people choose what they have in their diet. It was very vague so a new "US National Food Pyramid" was made in 2005.
It was helpful with regard to servings but didn't give any advice regarding the macronutrients quantities.
This included:
- Fats, oils and sweets to be used sparingly.
- Milk, Yogurt and cheese group - 2-3 servings
- Vegetable group - 3-5 servings
- Meat, poultry, fish, dry beans, eggs and nuts group - 2-3 servings
- Fruit group - 2-4 servings
- Bread, cereal, rice and pasta group - 6-11 servings
- At the bottom of the pyramid it has "daily exercise and weight control" as priority
- 2nd level it has "whole grains, healthy fats/oils, vegetables and fruits
- 3rd level consists of nuts, seeds, beans and tofu as well as fish, poultry and eggs
- 4th level consists of dairy
- And to the top of the pyramid are food to be used sparingly such as refined foods, red meats and butter
However, there are still advantages and disadvantages...
Obviously, the pyramid will get people to think about their diet though the pyramid isn't aimed at individuals but more so certain populations. The pyramid shows that processed food should be minimised along with alcohol whilst foods such as fruit and vegetables are encouraged. It's still very unclear on the amounts that should be included in portions. The pyramid is a good starting point but more advice would be needed overall, especially for someone who wasn't knowledgeable about food portions etc.
In the UK, there has been an adapted version of the "US National Food Pyramid". It is called "The Eatwell Plate".
This is divided into different sections like a pie chart. Fruit and vegetables, bread, rice, potatoes and pasta taking up a large section of the chart whilst meat, fish, eggs, beans, milk, dairy foods, foods high in fat take up a small section of the chart.
There are 8 healthy eating tips that have been stated by the FSA (Food Standards Agency).
These include not skipping breakfast! It is true that breakfast is the most important meal of the day!! Drink plenty of water, around 6-8 glasses a day. Cut down on sugar and fat that is saturated. Eating 2 portions of fish a week including one oily, eating 5 portions of fruit/veg a day and also basing meals on starchy foods such as rice/pasta etc. Get active and try to be a healthy weight! Eating less salt too, no more than 6g.
The average target calories per day for Males and Females are 2550 and 1950 respectively.
When working on your diet, it's also very important to get the right balance between the macronutrients. No less than 50% carbs, no less than 9% protein and no more than 35% calories from fats.
That's enough for now!
I'll be back tomorrow with some more facts!!!
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