I often get nutrition questions from my Boot Campers, so for July, I’m featuring a weekly nutrition articles that focus on how what you eat affects your workouts.
This week, I’ll begin with a short review of the basic nutrients. Next week, I’ll cover the pre-workout meal (what to eat 1-2 hours before your workout). Week 3 will be what to eat 2-4 hours before your workout and Week 4, what to eat after your workout. All of these factors are critically important to your success in our Boot Camp classes or any other workout you may be doing.
Nutrition 101: Basic Nutrients Defined. Nutrients are the reason we consume food and fluids . . . to give the body what it needs to function properly. With all of the food options out there, there are only six types of nutrients:
1. Carbohydrates are the body’s preferred energy source, and contrary to popular belief, are not the enemy. They are easily digested, readily available energy for the body to use. Carbs come from various sources, including whole wheat bread, sugar, fruit, etc. Carbs provide 4 calories of energy per gram.
2. Proteins are the building blocks of body tissue and integral for muscle growth. Protein provides 4 calories of energy per gram.
3. Fat is essential for utilization of fat-soluble vitamins and some fats are beneficial for heart health. It’s energy dense, and provides essential fatty acids (Omega-3s and Omega-6s) which the body cannot produce on its own. Fat provides 9 calories of energy per gram.
4. Vitamins aid in bodily functions such as energy metabolism, bone maintenance and building, and reducing the damage done by free radicals. Without them, the energy in food cannot be used by your body’s cells. Vitamins provide 0 calories of energy per gram.
5. Minerals are inorganic (non-living) substances and are essential to human health. Each of the minerals we require, such as calcium, zinc, iron, sodium chloride, etc., comes from the foods we consume. They cannot be manufactured by our bodies. Minerals provide 0 calories of energy per gram.
6. Water and other fluids are essential for keeping the body hydrated and functioning properly. Water is a highly under-rated, and often forgotten, nutrient. Water provides 0 calories of energy per gram. Other fluids vary.
If you would like more detailed information about eating right for your specific metabolic profile, check out our Nutrition KickStart Plan. We offer Resting Metabolic Rate testing, meal plans and grocery shopping lists. We make it super-easy for you to begin eating right, right now.
