Nutrition

What is it and why is it important?

Nutrition, nourishment, or aliment, is the supply of materials - food - required by organisms and cells
to stay alive.

1 CALORIES

Before understanding nutrients, it’s important to understand calories.

A calorie is a unit that is used to measure energy. The Calorie you see on a food package is actually a
kilocalorie, or 1,000 calories. It isn’t a nutrient but a measurement of energy that comes from
nutrients.

In a nutritional sense, all types of food — whether they are fats, proteins, carbohydrates or sugars —
are important sources of calories, which people need to live and function.

An average woman needs to eat about 2000 calories per day. An average man needs 2500 calories.
However, this depends on numerous factors. These include age, height, current weight, activity
levels, metabolic health and several others. Your body stores the energy as glycogen or fat to use at
a later time.

Use of Calorie:-

Our brains, our muscles — every cell in our body — require energy to function in its optimal state So
for one, we want to nourish our body right and our brain right. If we don’t get enough of those
nutrients [that calories provide], there are negative consequences, whether its losing lean muscle
mass, not being able to concentrate or not having the energy we need on a day-to-day basis.

Overconsumption:-

If you eat more calories than you need, the body changes extra calories to fat. Too much fat can lead
to being overweight and further obese. This leads to other problems like Heart diseases, High blood
pressure, Diabetes, Gout, breathing problems, Gall bladder diseases, etc.
2 WHAT ARE NUTRIENTS?
The supply obtained for nutrition process to survive, grow and reproduce are known obtained as
nutrients. Human body requires nutrients which can be classified as 1)Micro Nutrients 2)Macro
Nutrients. Micro nutrients requirements is low and its high for macro nutrients.

2.1 MICRONUTRIENTS

Micro-nutrients include vitamins, minerals, enzymes, and phytonutrients. They provide support to
body’s metabolism.

2.2 MACRONUTRIENTS

The macro-nutrients are carbohydrates, fats, and protein, which we need in relatively large
amounts. They provide the structural material of cells, as well as energy

For out study, its limited to daily consumption nutrients:- All macronutrients(Carbohydrates and
dietary fibre, proteins and fats) and following micronutrients: Vitamins and minerals
2.1.1 PROTEINS

Proteins are large, complex molecules that play many critical roles in the body. They do most of the
work in cells and are required for the structure, function, and regulation of the body’s tissues and
organs.

Proteins are made up of hundreds or thousands of smaller units called amino acids, which are
attached to one another in long chains. There are 20 different types of amino acids that can be
combined to make a protein.

How Much Protein Is Enough?

We've all heard the myth that extra protein builds more muscle. In fact, the only way to build muscle
is through exercise. Bodies need a modest amount of protein to function well. Extra protein doesn't
give you extra strength. According to the U.S. Department of Health and Human Services:

Teenage boys and active men can get all the protein they need from three daily servings for a total
of seven ounces.
For children age 2 to 6, most women, and some older people, the government recommends two
daily servings for a total of five ounces.
For older children, teen girls, active women, and most men, the guidelines give the nod to two daily
servings for a total of six ounces. [1 ounce= 28.35 grams]

Benefits:

Protein is an important component of every cell in the body. Hair and nails are mostly made of
protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes,
hormones, and other body chemicals. Protein is an important building block of bones, muscles,
cartilage, skin, and blood.

Disadvantages:-

Excess protein in the body is related to several health concerns, especially if you follow a high-
protein diet for an extended period like weight gain , dehydration, kidney stones, osteoporosis, etc

Examples of protein rich food:-

Non veg:- Lean chicken breast, Eggs, Tuna , Beef(skirt steak), etc

Vegetarian:- Tofu, Tensils, Peanuts, Pumpkin Seeds, etc

Peanuts Pumkin Seeds

Tensils Tofu

Eggs Lean Chicken Breast

Beef(skirted) Tuna
2.1.2 CARBOHYDRATES

Carbohydrates, also known as saccharides or carbs, are sugars or starches. They are a major food
source and a key form of energy for most organisms.
They consist of carbon, hydrogen, and oxygen atoms.

The minimum carbohydrate requirement for adults is 130 grams or 45-60 percent of daily calories.
While getting enough carbohydrates is important, it's also vital to eat the right types of carbs.

The three main types of carbohydrates are sugars, starches, and fiber. They're called “simple” or
“complex” based on their chemical makeup and what your body does with them.
Simple carbohydrates:-

Simple carbohydrates are composed of easy-to-digest, basic sugars. It provides us with a quick
source of ready energy to be used at once.

Example:- Baked goods made with white flour, cake, candy, etc
Complex carbohydrates:-

Complex carbohydrates contain longer chains of sugar molecules, which usually take more time for
the body to break down and use. This in turn provides you with a more consistent amount of energy.

An important type of complex carbohydrate that we should know is fibre

2.1.2.1 Fibre

Dietary fibre is found in cereals, fruits and vegetables. Fibre is made up of the indigestible parts or
compounds of plants, which pass relatively unchanged through our stomach and intestines. Fibre is
mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.

Dietary fibre is mainly needed to keep the digestive system healthy. It also contributes to other
processes, such as stabilising glucose and cholesterol levels. In countries with traditionally high-fibre
diets, diseases such as bowel cancer, diabetes and coronary heart disease are much less common
than in Western countries

Types of fibre in food

There are two categories of fibre and we need to eat both in our daily diets, which are:

Soluble fibre – includes pectins, gums and mucilage, which are found mainly in plant cells. One of its
major roles is to lower LDL (bad) cholesterol levels. Good sources of soluble fibre include fruits,
vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soy milk and
soy products. Soluble fibre can also help with constipation.

Insoluble fibre – includes cellulose, hemicelluloses and lignin, which make up the structural parts of
plant cell walls. A major role of insoluble fibre is to add bulk to faeces and to prevent constipation
and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice
bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.

Both types of fibre are beneficial to the body and most plant foods contain a mixture of both types.
A sudden switch from a low-fibre diet to a high-fibre diet can create some abdominal pain and
increased flatulence (wind). Also, very high-fibre diets (more than 40 g daily) are linked with
decreased absorption of some important minerals such as iron, zinc and calcium. This occurs when
fibre binds these minerals and forms insoluble salts, which are then excreted.

Benefits:-
Best source of energy of all nutrients and necessary to get through the day.

Disadvantages:-
Excessive amount of carbs can cause problems like Weight Gain, Type 2 Diabetes, Unhealthy fat,
thickened arteries, Brain fog, etc. Also consuming too much simple carbs in short time can be a
reason for such diseases.

Thus for primary diet, complex carbs should be your preference and only post its diet should you
prefer simple carbs upon high intensity requirements like workouts, labour, etc.

2.1.3 FATS

A natural oily substance occurring in animal bodies, especially when deposited as a layer under the
skin or around certain organs.

Type:-

There are different types of fat, including saturated fats and unsaturated fats. Saturated fats are
normally solid at room temperature, while unsaturated fats are liquid. Saturated fats and trans fatty
acids (trans fats) are associated with negative health effects, including heart disease. On the other
hand, unsaturated fats (monounsaturated and polyunsaturated fats) may actually lower the risk for
some diseases, including some cancers and heart disease. In addition, mono and polyunsaturated
fats actually raise good cholesterol levels while lowering bad cholesterol.
How much fat do I need?

Most adults should receive fewer than 30% of their calories from fat. For example, most adults who
consume 2000 calories per day should limit their fat intake to 65g. The American Dietetics
Association (ADA) recommends limiting total calories from saturated fat to 7-10%.
Monounsaturated fats should account for 10-15% of total calories and roughly 10% of total calories
should come from polyunsaturated fat. Trans fat should be avoided.

Benefits:-

The body uses fat to absorb fat-soluble vitamins. Fat also supplies energy to our body, cushions
organs, insulates us, and is used to build cell membranes. Consuming good fat also reduces
inflammation, cholesterol level, etc.

Disadvantages:-
Consuming too much fat can cause your cholesterol level to high (saturated fats), risk you to heart
diseases, cause obesity and make one an inactive person.
2.2.1VITAMINS
Vitamins are organic compounds that are needed in small quantities to sustain life. Most vitamins
need to come from food. This is because the human body either does not produce enough of them,
or it does not produce any at all.

This is because the human body either does not produce enough of them, or it does not produce any
at all.

Types:-

Fat-soluble vitamins

Fat-soluble vitamins are stored in the fatty tissues of the body and the liver. Vitamins A, D, E, and K
are fat-soluble. These are easier to store than water-soluble vitamins, and they can stay in the body
as reserves for days, and sometimes months. Fat-soluble vitamins are absorbed through the
intestinal tract with the help of fats, or lipids.

Water-soluble vitamins

Water-soluble vitamins do not stay in the body for long. The body cannot store them, and they are
soon excreted in urine. Because of this, water-soluble vitamins need to be replaced more often than
fat-soluble ones. Vitamin C and all the B vitamins are water soluble.
Benefits:-

This is because the human body either does not produce enough of them, or it does not produce any
at all.

Disadvantages:-

Too much vitamin C or zinc could cause nausea, diarrhea, and stomach cramps. Too much selenium
could lead to hair loss, gastrointestinal upset, fatigue, and mild nerve damage.

2.2.2MINERALS
Minerals are inorganic nutrients. That is, they are materials found in foods that are essential for
growth and health and do not contain the element carbon. The minerals that are relevant to human
nutrition are water, sodium, potassium, chloride, calcium, phosphate, sulphate, magnesium, iron,
copper, zinc, manganese, iodine, selenium, and molybdenum.

2.2.2.1 Various Minerals and its uses:-

1. Calcium

Calcium makes one of the most significant, inorganic chemicals to help you maintain bone health. It
is the mineral that you need from your infancy till you reach adulthood. It is essential for proper
tooth growth and bone growth during infancy. During adolescence, calcium is required for bone
development and support growth. By protecting bone health, calcium keeps a number of bone
ailments at bay. It keeps the symptoms associated with arthritis and insomnia away, prevents
osteoporosis, premenstrual syndrome, and menopause. Plus, calcium is important to treat obesity,
acidity, and kidney and heart disorders.

2. Phosphorus

Phosphorus is considered potent inorganic chemical when it comes to reducing muscular dystrophy-
muscles weakness. Nutritionists recommend it to prevent skeletal muscles diseases. It further
relieves muscular pain that results from lack of rest, boredom, and overwork. In addition to
providing muscular relief, a proper intake of phosphorus-rich food helps you boost brain functions,
reduce sexual weakness, and optimize metabolism.

3. Magnesium

Magnesium is another naturally occurring inorganic mineral that is considered vital for bone
metabolism. It significantly helps maintain a strong and healthy bone structure. Serving as a co-
enzyme, magnesium further assists in metabolic activities, regulates sugar levels and relieves
inflammation. Moreover, magnesium is a key nutrient that helps lower anxiety, which in turns leads
to relieving symptoms associated with depression and insomnia.

4. Potassium

According to recent studies, potassium is a potent mineral that is required to maintain the function
of blood vessels. It is a vasodilator that ensures proper cardiac blood flow and oxygen delivery to all
the vital organs of the body. By strengthening heart functions, the potent mineral protects you from
developing cardiovascular diseases.

5. Silicon

From enhancing bone health to nourishing skin cells, silicon as a mineral has a slew of health
benefits. It acts as a catalyst to stimulate calcium for maintaining both dental and bone health. It
forms a strand of cross-linking collagen that strengthens flexibility and integrity of connective tissues
of skin, nails, and bones. Furthermore, silicon provides relief from atherosclerosis, sleep disorders,
and tuberculosis.

6. Sodium

One of the common and widely used inorganic elements, sodium is responsible for performing
various key functions in the body. The mineral is known to provide protection against heat stroke
with its excellent capability to maintain water balance in the body. Plus, it improves brain functions,
relieves muscles cramps, and prevents premature aging signs.

7. Iron

As a mineral, the primary role of iron is to form haemoglobin that is essential for crucial processes
like oxygenation and blood circulation. Without iron, several symptoms associated with muscle
dystrophy, anemia, cognitive malfunction, fatigue, and gastrointestinal disorders manifest and may
deteriorate if not taken into account in time.

8. Zinc

Zinc is vital to not only stimulate but regulate more than 10 significant enzymatic functions in your
body. Without a proper intake of zinc, your body may develop many debilitating health concerns as
a result of poor biochemical activities. Zinc deficiency combats immune system that leads to develop
an inability to store insulin, heal wounds, and fight diseases and develop growth patterns. Zinc
further helps you treat eczema, night blindness, and prostate disorders.

9. Copper

Copper is commonly attributed with the facilitation of a proper blood circulatory system. It doubles
the effect of iron to prevent a number of heart disorders. Primarily, it corrects the red blood cell
count and reduces haemoglobin deficiency.

10. Iodine

This mineral is often overlooked for its medicinal qualities. Iodine is a potent nutrient when it comes
to enumerating its health benefits. It is considered extremely beneficial for protecting pregnancy
and alleviating goitre. It further prevents many breast related diseases and skin conditions.

11. Iodide

As a secondary derivative of Iodine, iodide plays an important role in various bodily functions. It
produces thyroxin and is involved in thyroid function. With iodide deficiency, the body experiences a
significant drop in metabolic rate and increases LDL cholesterol, which is detrimental to health.

12. Chromium

An adequate intake of food that has chromium is important, particularly for people who have
chronic diabetes. A number of studies linked chromium with increasing glucose levels in the body,
which is essential for diabetic patients. Beyond this, chromium helps in synthesize cholesterol levels
by stimulating fatty acids as per the body requirement.
13. Selenium

You might not have heard about selenium performing any significant function for your body;
however, it is involved in a number of cellular reactions. A lot of recently conducted studies have
deemed selenium as a dominant antioxidant that inhibits free radical cell formation. By stimulating
cellular reactions in the body, it reduces peroxide concentration in your cells. Not only this, the
powerful mineral further helps you enhance bone growth by reinforcing the function of other
important minerals like copper, zinc, and calcium.
 Exercise
Exercise is also known as physical activity. In simple terms exercise is any movement that works your
body at a greater intensity than your usual level of daily activity. Exercise raises your heart rate and
works your muscles and is most commonly undertaken to achieve the aim of physical fitness.

Various type of exercise trains in you various ways like strength building, weight loss and body
building, etc.

Our main focus here is to briefly study upon the following strength training exercises:-

1 PUSH UPS

A push-up (or press-up) is a common calisthenics exercise performed in a prone position by raising
and lowering the body using the arms.

Advantages:-

1. Increases Functional Strength via Full Body Activation

2. Muscle Stretching for Health and Vitality
3. Enhance Your Cardiovascular System
4. Increases Whole Body Muscle Definition- HGH Promotion
5. Protect Your Shoulders from Injury
6. Improve your Posture
7. Prevent Lower Back Injuries
8. Cost Effective Workout
9. Increases Testosterone
Disadvantage:
There should be a balance between your diet and workout. If you do intense workout without
taking essential nutrients, then you'll end with muscular cramps and nothing else.

2 SQUATS
The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and
buttocks, quadriceps femoris muscle (vastus lateralis, vastus medialis, vastus intermedius and rectus
femoris), hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons
throughout the lower body.

Advantages:-

1. Increase Entire Body Strength & Muscle

2. Burn Fat
3. Improve Circulation
4. Get Rid of Cellulite
5. Increase Flexibility & Prevent Injuries
6. Enjoy Better Posture
7. Build Core Strength
8. Tone Your Abs, Legs, butts and bones
9. Cost Effective
 Disadvantage: Injury from bad posture made easily and flexibility loss of ligaments in knee joint.

3 PLANK

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise
that involves maintaining a position similar to a push-up for the maximum possible time.

Benefits:-

1. You’ll improve core definition and performance

2. You’ll decrease your risk of injury in the back and spinal column
3. You’ll experience an increased boost to your overall metabolism
4. You’ll significantly improve your posture
5. You’ll witness mental benefits
6. You’ll become more flexible than ever before

Disadvantage:-

Whenever you perform a plank, the intercostal muscles between the ribs and the pectoral muscles
of the chest become tense. This exerts pressure on the costochondral joint — the part of the
cartilage that joins the ribs to the breastbone.

When you lift up off the ground when performing planks, pressure is applied on the costochondral
joint. When you lift your body off the floor, tremendous pressure is exerted on the rib and shoulder
joints. Those suffering from loose ligaments or joint instability may not find this exercise comfortable
as it could lead to inflammation. If you suffer from a bad back, performing planks can prove to be
fatal. Planks can compress the body in the same way press-up can affect the spine
4 SIT UPS
The sit-up (or curl-up) is an abdominal endurance training exercise commonly performed to
strengthen and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus
abdominus and also work the external and internal oblique), but sit-ups have a fuller range of
motion and condition additional muscles.

Advantages:-

1. Strengthening Muscles (Stabilizer muscles, legs, hips and back muscles)

2. Enhancing the overall health of your torso
3. Improved Stability and balance
4. Improved posture
5. Focus on core muscles
6. Increases cardiovascular endurance

Disadvantage:- Continuously bending the spine may cause back injury over time

5 LEG RAISES
The leg raise is a strength training exercise which targets the iliopsoast
Advantages:-
Lying leg raises are effective since they engage your thighs, hips, and lower ab muscles. They are
easy to perform and do not require special equipment. This exercise helps to get rid of belly fat, tone
thighs and build abs as well.

If you perform lying leg raises regularly, you can prevent back injuries and back pain. However, back
muscles are not involved, but this exercise supports the lower back and improves your flexibility. It
even enhances the alignment of the spine.

This exercise not only makes you stronger but healthier as well. It helps in digestion, absorption of
nutrients and elimination of toxins from your body. In addition, to gain more benefits out of this
exercise, you can lift your buttocks as well, it strengthens your glutes and involves other abdominal
muscles. All movements you should perform slowly. Regular performance of lying leg raises
guarantees you brilliant results.

6 BURPEE
The burpee, or squat thrust, is a full body exercise used in strength training and as an aerobic
exercise. The basic movement is performed in four steps and known as a "four-count burpee"
Advantages:-

1. It improves your physical skill.

2. One of the key Burpee benefits is strength building.

3. This workout helps you to add immense strength to your muscular bulk, your legs and the entire
body.

4. Many fitness experts say that burpee is a strength building workout or a high load workout, which
is very much productive towards developing muscular fortitude.

5. Through lower and upper level muscular exercise, it improves the capacity of your heart and
lungs.

6. Burpee is a form of exercise that requires absence of free oxygen with high severity and potential.
It is generally performed in a short time span, and requires a lot of energy without oxygen. Practicing
this workout helps you perform an anaerobic exercise properly.

7. Practicing burpees requires more muscle exercise, and the outcome is substantial caloric expense.
It helps you to lose more weight while burning calories.

8. It puts an outstanding load on your cardiovascular system. As a consequence, you can get a single
cardio workout.

9. This Burpee workout plan improves the strength of your legs, chest, thighs, hamstrings, deltoids,
arms and abs.

10. It is an ultimate fat burning workout, which helps you to burn up to 50% more fat than any other
conventional workout. It can accelerate your metabolism, which is helpful in burning calories all day
round.
7 DEADLIFT
The deadlift is a weight training exercise in which a loaded barbell or bar is lifted off the ground to
the level of the hips, then lowered to the ground.

1. Increased Fat Burning

2. Better Posture
3. More Muscles Worked(lower, upper including back)
4. Increases Hormones
5. Increased cardio
6. Increased Real Life lift

Disadvantages:- Overstresses your adductors and medial hamstrings. Its very easy to injure
yourself with bad technique.