Important Nutrients for Better Health

In order to maintain health and provide for optimal growth, our bodies require more than 40 different nutrients. These various nutrients can be found in the six primary food components: water, protein, carbohydrates, fats, vitamins and minerals.

Water

All of life's complex biochemical processes take place in a water medium, which accounts for the fluidity of our blood and lymph system. Water is our waste remover through urine and feces; it lubricates our joints, keeps our body temperature within a narrow range; and last but not of least importance to the bodybuilder', water is the primary constituent of muscle tissue.

Our muscles are more than 70 percent water, so should drink gallons of water a day to hasten the muscle growth process. Remember that excess beyond need is merely passed through the body. It is also true that all of the various nutrients work together, and when one is lacking or deficient, the others are limited in their roles as well.

Protein

At the risk of repetition, let me state again that muscle tissue is comprised only a small portion is protein some 22 percent. Protein consumed in excess can be turned to fat just as readily as excess calories derived from fat and carbohydrate sources.

One gram of protein contains four calories, just as one gram of carbohydrate does, and it is an excess of calories that leads to body fat, no matter what the source.

But the needs of bodybuilders are different because they train heavy and are growing muscle. The fact is that protein requirements are dependent solely on the individual's bodyweight, not physical activity. Under normal circumstances, protein is not a fuel source, so our need for it is not contingent on activity levels.

Carbohydrates

Carbohydrates are the primary fuel source of our muscles. And for high- intensity training of the Heavy Duty variety or any other type, carbohydrate in the form of the simple sugar, glucose, is the only fuel. When we don't take in enough sugar through our diet to fuel muscular contractions, our bodies transform the amino acid alanine, derived from ingested protein or our own muscle tissue, into glucose.

The fact is that carbohydrates can be dangerous, but only when consumed in excess. The body has a certain capacity for dealing with excess beyond need. But this capacity is not infinite, and can be overwhelmed.

Fats

Fats are important fuel sources which provide energy at rest and late in endurance activities, when the bodies limited glycogen reserves have been depleted. Certain vitamins are soluble only in fat, so obviously fats play a crucial role in a well-balanced diet.

Fats are divided into saturated and unsaturated fats. Saturated fats are found in animal products and can lead to heart problems when consumed in excess. Unsaturated fats are found mostly in plants and are now thought to be a contributing factor to heart disease as well. We would all do well, therefore, to limit our fat intake to the recommended 15 percent of the daily calorie budget.

Vitamins and Minerals

All the various vitamins and minerals are referred to as micronutrients since they are needed in such small quantities on a daily basis. Recommended daily allowances of the micronutrients are measured in milligrams, as opposed to the grams used to measure the macronutrients. Vitamins and minerals combine in the body to form the enzymes that serve as catalysts in countless important physiological processes.

Our daily needs for the micro nutrients are quite small, so don't take vitamins and minerals by the handful thinking your body will use them. Most will merely be passed off, while some, like vitamins A and D, actually are toxic in large doses.