Interesting Nutrition Facts
Doing Physical activities at the right intensity and volume are important! Just as important, it is to eat well and stay hydrated.
Eating right foods will cause Your body to develop lean body mass that will have enough reserves of strength, endurance to meet Your training regiment goals.
Nutrition is crucial for losing weight and gaining muscle mass.
Proportions Of Macronutrients In The Diet
There is no “right” amount for everyone’s daily needs, however you can use this figure as reference point.
What is the body fat I should aim for?
For Average man it should be around 18% Body Fat or less. For females its 22% or less.
Having little of fat is considered being healthy. If You have very low body fat, for example, 6% then You are endangering Your immune system and making yourself prone to illness.
For Athlete’s body fat% is lower by a large margin, 10% or less for Males and 10-12% for Females.
In some disciplines, having exact bodyweight for exact weight class takes priority. For example, boxing has different weight classes:
Dangerous and overweight have more than 35 % bodyweight.
Having more than 35% of fat becomes hazardous to health – obesity.
Can I control fat? And How?
Short answer is – Yes, you can!
It is the theory of energy source. Take in more calories than You need for body fuel maintenance and You will gain Fat and Body Mass.
To encourage the body to lose fat, You need to do physical activities – Strength training, aerobic exercises, anaerobic exercises, which causes You to burn calories.
It is important to know that person with more lean body mass will burn more calories than a person with high body fat%.
Person who is overweight will have to put lot more work in achieving same result as lean person.
Can I lose fat to only one body part?
No, It’s impossible. If You will exercise one exact body part, like abs You will not reduce the body fat, however You will have strong abs under the layer of fat.
To lose fat, do intense training and intake right kind of nutrition.
What will happen to my muscle when i become inactive?
Your muscle will not turn into fat, because it is of different tissue. If You keep eating healthy, like You did while exercising, then You won’t gain any fat.
What is Fibre?
Fibre is edible parts of plants that can’t be digested. It is important to consume at least 20 grams of dietary fibre each day to prevent gut diseases.
Foods that are rich in fibre are:
- Whole grain cereals
Essential Fats vs Storage Fats
Essential fats are fat that is present in heart, spleen, lungs, kidneys, vital organs. It is required so your body could function.
Women have more essential fats than men, because it helps with child bearing.
Storage Fats are fats that increases with overeating and are related with weight changes.
We can store them in different parts of your body.
Glycaemic Index Foods
Low GI food release energy slowly, High Gi foods fast.
Low GI foods are excellent for athletes, because they are stored energy and increase blood sugar levels slowly and are ready to be released when athlete needs it.
Fats that you get from Omega-3 are necessary for healthy diet, however saturated fats should be avoided (chicken skin, full fat milk).
What should I have after a workout?
There is a small time of window after intense workout (30 minutes) when you should consume Your meal. We suggest having Protein shake with dextrose (grape sugar) to repair muscle tissue and restore glycogen stores.
How Often Should I Eat?
Optimal Nutritional plan is eating small meals with 3 hours in-between. Include at least 20g of protein in each meal. If You want to snack – eat fruits or get a protein shake.