BASIC NUTRITION

Definition of Nutrition

Nutrition is defined as the process by which living organisms obtain food and use it for growth,
metabolism, and repair. The stages of nutrition include ingestion, digestion, absorption,
transport, assimilation, and excretion.

Digestive system

The digestive system is made up of the digestive

tract - a series of hollow organs joined in a long,
twisting tube from the mouth to the anus -and
other organs that help the body break down and
absorb food (see figure).
Organs that make up the digestive tract are the
mouth, oesophagus, stomach, small intestine,
large intestine also called the colonrectum,
and anus. Inside these hollow organs is a
lining called the mucosa. In the mouth,
stomach, and small intestine, the mucosa
contains tiny glands that produce juices to
help digest food. The digestive tract also
contains a layer of smooth muscle that helps
break down food and move it along the tract.

Two “solid” digestive organs, the liver and the

pancreas, produce digestive juices that reach
the intestine through small tubes called ducts.
The gallbladder stores the liver's digestive
juices until they are needed in the intestine.
Parts of the nervous and circulatory systems
also play major roles in the digestive system.

Introduction

What you eat plays a major role in your health, how well you feel and how much energy you have.
The most basic way to think of food is as the fuel that runs your body. But food is more than just
the fuel; it is also the building blocks of your body. When you overeat, the extra food is stored as
as fat in your body. When you are working on muscle building, to a certain degree, the food you
eat is transformed into more muscle.
To understand the value of the food you eat, you need to look at the composition of the food.
Basically, all foods provide you with differing quantities of nutrients.

The human body requires more than 45 nutrients from the diet to maintain health. Essential
nutrients are substances that must be obtained from food (or supplemental sources) to sustain
life, perform work, and for growth, maintenance, or repair of body tissues. Even marginal
deficiencies of one or more nutrients can interfere with health and contribute to disease.

Essential nutrients in the diet are: (1) carbohydrates, (2) fats, (3) proteins, (4) vitamins, (5)
minerals, and (6) water. Carbohydrates, fats, and proteins are the only sources of food energy;
hence, they are called the energy nutrients.

The essential nutrients are divided into six classes:

CARBOHYDRATES
• CLASSIFICATION
• FUNCTIONS
• FUEL FORMS OF CARBOHYDRATES
• WHEN SHOULD THE CARBOHYDRATES
BE TAKEN
• GUIDELINES
• SOURCES

Carbohydrates are the body's main source of energy and should be the major part of total daily
intake. Carbohydrates are used for energy. It helps to give us instant and prolonged duration of
energy. When carbohydrates are very less in the body then proteins are used for energy instead
of muscle tissue repairing.

Simple sugars such as glucose and fructose (monosaccharides), double sugars such as
sucrose and maltose (disaccharides), and complex sugars such as starch and glycogen
(polysaccharides) are among the important carbohydrates.

The building blocks of all carbohydrates are sugars and they can be classified according to how
many sugar units are combined in one molecule. The table below shows the major types of
dietary carbohydrates.
CLASSIFICATION OF DIETARY CARBOHYDRATES

Monosaccharides Glucose, fructose, galactose

Glucose + Fructose = Sucrose

Disaccharides Glucose+ Galactose =Lactose
Glucose + Glucose = Maltose
Maltodextrins, fructo-
Oligosaccharides
oligosaccharides
Non-starch: Cellulose,
Polysaccharides
pectins, hydrocolloids

All sugars are reduced to the simple sugar, glucose, through digestion before being absorbed.
Starch and glycogen are complex sugars containing numerous glucose molecules. Plants store
sugar in the form of starch, whereas in humans, a limited amount of sugar is stored as glycogen
in the liver and in the muscles. Glycogen is depleted during intensive muscular activity.

Sugars

Glucose and fructose are simple sugars or monosaccharides and can be found in fruits, berries,
vegetables and honey. When two simple sugars combine, they form disaccharides. Table sugar
or sucrose is a combination of glucose and fructose and occurs naturally both in sugar beet,
sugar cane and fruits. Lactose is the main sugar in milk and dairy products and maltose is a
disaccharide occurring in malt.

Oligosaccharides

When 3-9 sugar units combine, they form oligosaccharides. Maltodextrins contain up to 9
glucose units and are produced commercially by the partial hydrolysis (or breakdown) of starch.
They are less sweet than mono- or disaccharides. Raffinose, stachyose and
fructooligosaccharides are found only in small amounts in certain pulses, grains and vegetables.

Polysaccharides

More than 10 and sometimes even up to several thousand sugar units are needed to form
polysaccharides. Starch is the main energy reserve in root vegetables and cereals. It comprises
of long chains of glucose and occurs as granules whose size and shape vary according to the
plant in which it is contained.
Non-starch polysaccharides are the main components of dietary fibre. They include: cellulose,
hemicelluloses, pectins and gums. Cellulose is the major component of plant cell walls and
consists of several thousand glucose units. The separate components of dietary fibre have
different physical structures and properties.

FUNCTIONS OF CARBOHYDRATES

The main function of carbohydrates is to provide energy; but they also play an important role in:

•The construction of the body organs and nerve cells

•The definition of a person's biological identity such as their blood group.

1. Energy source and storage

Starches and sugars are the main energy providing carbohydrate sources and supply 4
kilocalories per gram.

Simple sugars are absorbed directly by the small intestine into the bloodstream, where they are,
then, transported to their place of use. Disaccharides are broken down by digestive enzymes into
simple sugars. The body also needs the help of digestive enzymes to break down the long chains
of starches into their constituent sugars, which are then absorbed into the bloodstream.

The human body uses carbohydrates in the form of glucose. Glucose can also be converted to
glycogen, a polysaccharide similar to starch, which is stored in the liver and the muscles and is a
readily available source of energy for the body. The brain needs to use glucose as an energy
source, since it cannot use fat for this purpose. It is for this reason that the level of glucose in the
blood must be constantly maintained above the minimum level. Glucose may come directly from
dietary carbohydrates or from glycogen stores. Several hormones, including glucagon and
insulin, work rapidly to regulate the flow of glucose to and from the blood, respectively, to keep it
at a steady level.

2. Protein sparing action

Maintaining a regular intake of carbohydrates will prevent protein from being used as an energy
source, thus sparing protein to perform its own function, which is body building. Furthermore,
an adequate amount of carbohydrates will prevent the degradation of skeletal muscle and other
tissues such as the heart, liver, and kidneys.
HOW GLUCOSE LEVEL ARE MAINTAINING IN THE BODY.

The maintaining of normal blood glucose level by the body is called as blood homeostasis.

After a meal, the carbohydrates are mixed with various digestive enzymes which help to
breakdown the carbohydrates into monosaccharaides as a glucose which are absorbed into
the blood stream. The bloodstream can hold about one hour of glucose for energy. When
blood glucose levels are more, then insulin hormone is secreted from the pancreas gland
and it helps to the storage of glucose as glycogen in the skeletal muscles and liver. The
muscles can store about 20 minutes of glycogen for energy which we will use during workout.
If glucose levels are more and glycogen storage are full then the extra amount of glucose is
converted to fat by the liver and stored in fat cells. There is really no limit to the amount of fat
that a body can store. When blood glucose levels are low, then glucagon hormone is secreted
from the pancreas gland and stimulate the conversion of glycogen to glucose.

THE GLYCEMIC INDEX

When a carbohydrate food is eaten, there is a corresponding rise and subsequent decrease in the
blood glucose level known as the glycaemic response. This response is relevant, for example, to
appetite control, sports nutrition and those with diabetes. A number of factors influence the rate
and duration of the glycaemic response. It depends on:

The specific food:

• Addition / Presence of Fat
• Addition / presence of Fiber
• Refining / processing of foods

The individual person:

• Their metabolism

The impact of different carbohydrate-containing foods on the glycemic response of the body is
classified according to a standard food, such as white bread or glucose. This measurement is
called the glycaemic index (GI).

The rate at which blood glucose level is elevated after consuming particular carbohydrate. The
higher the number, the greater the blood glucose response. Glucose has a glycemic index 100%.
A glycemic index of 70 or more is high, a glycemic index of 56 to 69 is medium and a glycemic
index of 55 or less is low.
• HIGH GLYCEMIC INDEX FOOD - Food which contains high glycemic index about 65-75%.
Examples- Cereals like wheat, white rice, vegetables, glucose, Maida, cornflakes, fruit juices etc.

• MEDIUM GLYCEMIC INDEX FOOD- Food which contains medium glycemic index about 45-
55%. Examples- Most fruits like water melon, banana, brown bread, brown rice, oats, corns,
potato, sweet potato, etc.

• Low GLYCEMIC INDEX FOOD - Food which contains medium glycemic index about 30-40%.
Examples- lentils (peas, beans, green gram), and vegetables, dairy products etc.

GLYCEMIC INDEX OF SOME COMMON FOOD ITEMS

FOOD ITEMS GLYCEMIC INDEX

Glucose 100
Honey 87
Rice 72
Parantha, Wheat 70
Bread 70
Potato 70
Banana 69
Sprouted Gram 60
Sweet Potato 48
Curds 36
Apple 39
Milk 33
Fructose 20
Groundnuts 13

• PRE WORKOUT- Medium and Low G.I

• POST WORKOUT- High G.I

Gut function and dietary fibre

Fiber is also a form of carbohydrates. There are about 20 grams of dietary fibers are needed
in our diets. Too much of fibers can also restrict the absorption of necessary vitamins and
minerals. The body is unable to digest dietary fibre and some oligosaccharides in the small
intestine. Fibre helps to ensure good gut function by increasing the physical bulk in the bowel
and stimulating the intestinal transit.

Once the indigestible carbohydrate passes into the large intestine, some types of fibre, such as
gums and pectins and the oligosaccharides, are fermented by the gut microflora. This also
increases the overall mass in the bowel and has a beneficial effect on the make-up of this
microflora.

TYPES OF DIETARY FIBERS

SOLUBLE FIBER- These fibers are dissolves in water to form a gel material.

INSOLUBLE FIBER- These fibers helps in the movement of food material through the digestive
system.

SOURCES- Full grain cereals and pulses, most fruits and vegetables.

BENEFITS OF DIETARY FIBRE

1. It helps to reduce blood cholesterol level.

2. It helps to control the blood sugar level.

3. It is beneficial for weight loss and weight management.

4. It reduces the risk of colon cancer.

5. It helps in the absorptions of some others nutrients

6. It helps to cure constipation.

FUEL FORMS OF CARBOHYDRATES

Carbohydrates serve as major food fuels for the metabolic production of ATP. There are two
forms of carbohydrates used for this purpose: (1) blood glucose and (2) intramuscular stores of
glycogen. Blood glucose levels are regulated mainly through the glycogen stored in the liver. For
example, when blood glucose is low, glycogen from the liver is broken down to glucose and is
dumped into the blood stream.
From here it is carried to the skeletal muscle and other organs that need it for metabolism. Just
the opposite occurs when the blood glucose is high.

WHEN SHOULD CARBOHYDRATES BE TAKEN

Carbohydrates should be the major constituent of the pre-exercise meal and should be
consumed no later than 2½ hours before competition. The reason for this are that carbohydrates
are easily digested and help maintain the blood glucose levels.

It is generally agreed that ingestion of some liquid glucose during prolonged physical exercise
will help spare muscle glycogen and delay or prevent hypoglycemia or low blood sugar levels.
This will help to reduce and/or delay fatigue.

A liquid glucose drink may be consumed a few minutes following exertion in order to stabilize the
blood glucose and replenish the muscle and liver glycogen.

GUIDELINES FOR CARBOHYDRATES INTAKE

There is now substantial evidence that carbohydrates can improve the performance of athletes.
During high intensity exercise, carbohydrates are the main fuel for the muscles. By consuming
high levels of carbohydrates before, during and after training or an event, glycogen stores are
kept well stocked. These stocks help the athlete to perform for a longer time and help their bodies
sustain the effort.

The vital role of physical activity in maintaining health and fitness in the general population is
now recognized. For those who want to keep fit and active, a well-balanced high-carbohydrate
diet is recommended.

Nutrition guidelines for the community express goals for carbohydrate intake in terms of the
percentage of total energy they should provide - for example, 55% of energy intake should come
from carbohydrates. This general guideline is appropriate when muscle fuel needs are moderate
- for example, for people who are undertaking less than an hour of exercise each day, or doing
exercise that is of low intensity.

However, in situations where maximal glycogen storage is desirable or the athlete must meet the
fuel bill of prolonged exercise sessions, carbohydrate needs are higher and more specific.
Studies have determined the absolute requirement of the muscle for carbohydrate in these
situations. However, some sports nutritionists have continued to describe the increased needs
for carbohydrate in terms of energy ratios - for example, an endurance athlete should eat 70% of
energy from carbohydrate.
SOURCES

Some common food sources of carbohydrates are baked beans, bread, cakes, cereals, dried
fruits, fresh fruits, honey, sugar, pastries, potatoes, spaghetti, syrup, vegetables (legumes), and
sweets.

PROTEINS

• CLASSIFICATION
• FUNCTIONS
• GUIDELINES
•SOURCES

Proteins are compounds of carbon, hydrogen, oxygen and nitrogen. On an average, proteins
contain 16% of nitrogen. They are the basic structure of all living cells. Protein is
synthesized in all tissues in the body but the liver and muscles are the most active. The body
synthesizes about 300 grams of protein per day even though average intake is only 70 grams.
Proteins are made up of amino acids. Amino acids are the building blocks of protein and they
combine in various ways to make many different kinds of proteins. Muscle, skin, hair,
fingernails, antibodies, many hormones, and enzymes, are then made from these proteins. All of
the different proteins in the body are built from 22 amino acids. The body can make some amino
acids. These are called non-essential amino acids since they do not necessarily need to be in the
diet. The essential amino acids must be provided in the diet.

ESSENTIAL AMINO ACIDS

Humans can produce 11 of the 22 amino acids. The remaining 11 must be supplied in the food.
Failure to obtain enough of even 1 of the 11 essential amino acids, those that we cannot make,
results in degradation of the body's proteins muscle and so forth - to obtain the one amino acid
that is needed. Unlike fat and starch, the human body does not store excess amino acids for later
use—the amino acids must be in the food every day. The essential amino acids include:

Essential Nonessential
Isoleucine Alanine
Leucine Arginine*
Lysine Aspartate
Methionine Cysteine*
Phenylalanine Glutamate
Threonine Glutamine*
 Tryptophan Glycine*
Valine Proline*
Histidine* Serine*
Tyrosine* Asparagine*
Selenocysteine** Pyrrolysine**

(*) Essential only in certain cases.

(**) Truly unclassified. Added to sustain the 22 Numbers of Essential Amino Acids.

ESSENTIAL PROTEINS

These are not synthesized by body hence must be provided by through diet.

• ISOLEUCINE- It helps in mental alertness and gives the production of energy by stimulate
central nervous system.

• LEUCINE- It also do the same functions as isoleucine.

• LYSINE- It helps in the formation of enzymes, hormones and antibiotics. It also slightly help in
absorption of calcium.

• METHIONINE- It promotes healthy hair, skin and nails growth.

• PHENYLALANINE- It improves memory and mental alertness. It produces the hormones which
help in the transmission of signals of never cells and the brain.

• THREONINE- It reduces the building up liver fat and helps in digestion.

• TRYPTOPHAN- It makes the immune system strong and reduces the depression and anxiety.

• VALINE- It promotes the muscles coordination by mental alertness.

• HISTIDINE- It helps in allergic diseases and anemia.

NON-ESSENTIAL AMINO ACIDS - They are non-essential because our body can make them from
other amino acids. They are also supplied by food & supplements.

These are synthesized in the body, hence not required through diet.
• ALANINE - It gives energy for muscles tissue and central nervous system.

• ARGININE - It improves the immune system. It helps in the production of growth hormones
which used in the muscle tissue repair.

• ASPARTIC ACID - It increase resistance to fatigue and increase endurance.

• CYSTEINE - It acts as antioxidant.

• GLUTAMINE - It helps to improve the mental capabilities and also help in the recovery of
muscles tissues

• GLYCINE - It helps in the production of the hormones and strengthening the immune
system.

• PROLINE - It gives strength to the heart muscles and help to do proper functions of joints
and tendons.

• SERINE - It is a storage source of glucose for the muscles and liver. It helps in the
productions of antibiotics.

• TYROSINE - It helps in the transmission of nerve impulses to the brain. It improves the
memory and mental alertness.

AMINO ACID FUNCTION

Not only do amino acids help make neurotransmitters - the chemicals that convey messages in
the brain - they also help produce hormones such as insulin, enzymes that activate bodily
functions, and certain types of body fluids. In addition, amino acids are essential for the repair
and maintenance of organs, glands, muscles, tendons, ligaments, keratin, skin, hair and nails.
Proteins are also two types- complete and incomplete.

COMPLETE PROTEINS- It contains all nine essential amino are called complete proteins.
EXAMPLES- Meat, fish, milk, cheese and eggs etc.

INCOMPLETE PROTEINS- It does not contains all nine essential amino are called complete
proteins.
EXAMPLES- Vegetables, grains, seeds, and nuts etc.
The combinations of incomplete protein foods can supply all nine essential amino acids.
Therefore vegetarians can get all the amino acids required by combining incomplete protein
foods.

Examples of Complete Combinations of Incomplete Proteins

Grains and Grains and Legumes and
Grains and Dairy
Legumes Nuts / Seeds Nuts/Seeds
Peanut butter Rice cakes /
Chickpea humus Cereal with milk
sandwich peanut butter
Roll with sesame Macaroni and
Rice and beans Trail mix
seeds cheese
Vegetable stir-fry Bean soup and
Banana-nut bread Yogurt with granola
and rice sesame seeds
Chili and wheat Oat-nut bread
bread

Tortillas and beans cheese sandwiches

GUIDELINES FOR PROTEIN INTAKE

• The correct ratio of total protein and caloric intake will determine whether or not anabolism
within the body's cells occurs. Anabolism is the condition inside a muscle cell, which will
allow for growth. If your goal is to gain mass, make sure you are eating enough protein to
complement the calories from carbs and fats. Try to get 40 - 45% of your daily calories from
protein.

• In order to support the extreme demand your body places on protein, you must meet your
daily minimum protein requirements. Daily protein requirements vary from person to person,
depending on your body type and level of physical activity. You must consume at least one
gram (g) of protein per pound of body weight daily if you are following a proper bodybuilding
routine. A 200-pound bodybuilder needs a minimum of 200g of protein per day.

Protein Requirements Formula:

Lean Body Weight (in pounds) x Body Demand Factor

Choose one of the following body demand factors to plug into the formula.
 • 0.5gm - no sports or training
• 0.6gm - jogger or light fitness training
• 0.7gm - moderate training, 3x per week
• 0.8gm - moderate daily weight training or aerobics
• 0.9gm - heavy weight training
• 1.0gm - heavy weight training daily
• 1.5gm - heavy weight training daily, plus cardio 3x per week

• If you are training to the very limits in the gym, and are using several muscle shock techniques,
you can never get too much protein. The harder you train, the more protein you require to repair
the damage.

• Carbs are essential to a bodybuilder who is looking to put on mass. Carbs are a main fuel source
for the body and also provide a protein sparing effect. Consuming a 2:1 ratio of carbs to protein
each day will ensure you get maximum efficiency from the protein that you ingest by allowing the
carbs to be digested and processed as a fuel, while using a higher percentage of protein for repair
and growth.

• When it comes time to get ripped, whether it be for a competition or for the beach, you have to
reduce your fat and carb intake. This forces the body to burn your valuable protein for fuel and if
there isn't enough free protein in your system, the body will begin to cannibalize itself for energy.
This is why many bodybuilders are unable to do well at competitions. They lose their mass for
the sake of becoming ripped. Dieting bodybuilders should increase their protein intake to two
grams per pound of body weight or even higher in some cases.

• When calculating your total daily protein intake, only include sources such as meat, fish and
eggs. Do not count your protein from sources like rice, juice and bread. These are incomplete
sources of protein, which fail to perform their function.

Biological value (BV) is a term used to measure the amount of nitrogen absorbed, utilized and
retained by the body. Whey protein has the highest BV, egg protein is second best, milk protein is
third, while soy has one of the lowest BV's because it comes from beans.

BIOLOGICAL VALUE

The amount of nitrogen consumed, digested, absorbed and finally retained by the body. The
higher the BV value the more readily the protein is absorbed by the body.
BIOLOGICAL VALUES OF PROTEINS IN SEVERAL FOODS

FOOD ITEMS BV
Whole egg 93.7
Milk 84.5
Fish 76.0
Beef 74.0
Soybeans 74.3
Rice, Polished 72.8
Wheat, Whole 64.0
Corn 60.0
Beans, dry 58.0

SOURCES OF PROTEIN

Foods that are richest in essential amino acids are animal proteins and milk. Plant proteins
contain some but not many of the essential amino acids. Therefore, to meet the protein need with
plant protein not only requires more, but also a wide variety of legumes. Common sources of
protein are eggs, fish, lean meat, liver, milk, cheese, curds, nuts, poultry, soy beans, yeast
(brewers), cheese and legumes.

FAT

• STRUCTURE
• CLASSIFICATION
• CHOLESTEROL
• FUNCTIONS
• RECOMMENDATION
• SOURCES

Fat is one the macro nutrients. It is also important for healthy diet. It helps to provides energy, 1
gram of fats gives 9 calories. The smallest structure unit of fat is fatty acid. It helps in the
formation of blood lipids, cell membranes, bile and vitamin D. It also regulate the body
temperature. Minimum body fat of 7% for men and 12% for women recommended. Minimum
daily requirement for unsaturated fat is 10 grams and 15 grams is preferred.

Fats or lipids are found in the body mainly as triglycerides, phospholipids and cholesterol.
Triglycerides are stored in the fat cells located throughout the body and within the skeletal
muscles. They represent the fat form that is used as a food fuel in aerobically manufacturing ATP
energy.

TYPES OF FAT

• SATURATED FAT - These are solid at room temperature and raised blood cholesterol.

• UNSATURATED FAT - These are liquid at room temperature.

• HYDROGENATED FAT - These are basically unsaturated fats which are chemically converted
into saturated fats.

• POLYUNSATURATED FAT - It lowers the blood cholesterol.

• MONOUNSATURATED FAT - It has no effect on blood cholesterol.

TYPES OF FAT WITH SOURCES

TYPES OF FAT BV
Animal sources,
Saturated
coconuts, palm oil
Unsaturated Plants sources
Hydrogenated Regular margarine
Polyunsaturated Sunflower, corn, soy, fish
Monounsaturated Canola, olive, peanut oils

STRUCTURE OF FAT

When fat are metabolized, they must first be broken

down from the triglyceride molecule. The basic
structure of triglycerides consists of one molecule
of a compound called glycerol and three molecules
of free fatty acids (FFA). Free fatty acids are the
usable fuel form of the triglyceride molecule.
Although there are numerous free fatty acids, the
three most common fatty acids are stearic acid,
oleic acid, and palmitic acid. Note that like
carbohydrates, free fatty acids contain atoms of carbon, hydrogen, and oxygen. The number and
arrangement of these atoms distinguish a free fatty acid from other compounds containing the
same kind of atoms, eg, carbohydrates. For example, palmitic acid contains a long chain of 16
carbon atoms, each of which is saturated with hydrogen atoms, referred to as a saturated fatty
acid. Consumption of large amounts of saturated fats is not recommended since this is thought
to lead to high blood cholesterol levels, atherosclerosis, cardiovascular disease, and obesity.

Unsaturated fats are those fatty acids whose carbon atoms are not saturated with hydrogen
atoms. Instead, some of the carbon atoms are chemically linked to each other with a double
bond, thus decreasing the number of bonding links for the hydrogen atoms. The fatty acid with
one such double bond is called monounsaturated fatty acid (MUFA) and the fatty acid with two or
more such double bonds in the carbon chain is called as polyunsaturated fatty acid (PUFA).

ESSENTIAL FATTY ACIDS

Out of the many fatty acids, only two are essential dietary concerns and one is conditionally
essential in the diet. Linoleic acid (Omega 6 Fatty Acid) is a primary essential fatty acid that the
body cannot manufacture.
Therefore, it has to be obtained from the diet for normal growth and health. Another fatty acid,
arachidonic acid, is made in the body from linoleic acid. Arachidonic acid only becomes essential
when linoleic acid deficiency exists.

Alpha-linolenic acid (Omega 3 Fatty Acid) is the other essential fatty acid. It has several
functions, ie, it is important in growth and is the precursor of two other important fatty acids
(Eicosapentaenoic Acid or EPA and Docosahexaenoic Acid or DHA). Like protein / amino acids,
the body would rather use the essential fatty acids for growth and functional needs instead of
fuel needs.
CHOLESTEROL

Cholesterol is a member of a group of fats called sterols. Cholesterol is made by the body and
only occurs naturally in foods of animal origin. The highest concentrations are found in liver and
egg yolk, and are also high in meats, poultry (especially the skin), whole milk and cheese.
Cholesterol has many important functions. It is a component of all cells, precursor of bile acids,
precursor of various sex and adrenal hormones, precursor for vitamin D, and an important aid in
brain and nervous system tissues. The body needs a constant supply of cholesterol for proper
health and performance; however, too much has been linked with a variety of cardiovascular
diseases. For promotion of general health, it is recommended to keep cholesterol nutrition intake
levels under 250 mg per day.

FUNCTIONS

The Caloric Value of Fat

Fats have had so much "bad press" that many people forget that they are absolutely needed for
life. Among the many functions of fats in the body is that they provide a lot of energy in the form
of calories. To understand this, we need a short detour here to talk about calories.

Calories are a measure of the heat produced by the utilization of foods in the body.
Carbohydrates and proteins produce four Calories of heat per gram. Carbohydrates, proteins,
and fats are all composed of hydrogen, oxygen, and carbon, but fats don't have enough oxygen
built into their structures to allow for breakdown. Oxygen has to be added into the mix from the
oxygen in the blood.

This process is called oxidation (ox-e-DAY-shun), and it gives rise to a great deal more caloric
heat than is involved in the breakdown of carbohydrates or proteins, which do have sufficient
oxygen. The heat value of a gram of fat is equal to the heat value of two and 1/4 gram of
carbohydrate or protein. This is why we say that fat has 9 Calories per gram while carbohydrates
have only 4 Calories.

Body Fat As Storage of Energy

Body fat provides the most important reservoir of stored energy as adipose tissue. Even in a
person who is not overweight, body fat still makes up about 10 percent of their body weight.
From a survival standpoint, this is absolutely critical, since in periods of low food availability or
during a famine situation, a person must live off his/her stored body fat or perish. The fact that
we are all alive today is proof that our ancestors had bodies that were efficient at storing, and
later retrieving, the energy in the body fat.
Fat also serve as Transporters

Another very important function of fats is the transportation and use of vitamins A, D, E, K, and
for other substances which are fat soluble. Without fat in the diet, those vitamins would not be
able to function. This would result in severe problems with eyesight, skin, nail formation, blood
clotting, kidney function, bone growth and repair, reproductive functions, and cellular energy.
Additionally, some of the fatty acids that make up fats are absolutely necessary for life. They are
called essential fatty acids (or EFAs), because they must be eaten.

Fats slow stomach digestion and passage of foods through the intestinal path. This important fat
function gives the body the necessary time to absorb the essential nutrients in the protein food,
which historically has been in shorter supply.

Additional Functions of Fat

• Fat, in the form of structural body fat, provides important protection for the vital internal
organs.
• Fat is a fairly poor conductor of heat, body fat in the subcutaneous tissues (under the skin) acts
as insulation, and tends to prevent loss of body heat.
• Fats are required for brain structure.
• Substances made from fats also provide the covering for nerves, and thereby, allows nerves to
carry the impulses necessary to function.
• Fat provides the makeup of the walls of cells, the cell membranes, which are required to allow
the passage in and out of essential chemicals.
• Fats are part of the structure of the skin, which literally holds us together. The skin is often
overlooked as being important for existence, but consider what would happen if the skin were to
‘come apart' like old fabric.
• Fats are necessary for the production of hormones to regulate and initiate body activities.
• Another function of dietary fats is the stimulation of the flow of bile, and the emptying of the
gallbladder. Bile is important in the body's elimination of the waste products created by the
normal breakdown of red blood cells. If the bile does not leave the gall bladder as it should,
gallstones may form.
• Fat is absolutely necessary for milk production in nursing mothers, and is required during
pregnancy for the proper development of the foetus.
• Fat is also necessary for the normal body development of children.

RECOMMENDATION

The National Research Council recommends that total fat intake stay below 30% of total daily
calories and saturated fat intake stay below 10% of total daily calories (assuming you are only
eating the recommended total daily calories for your age and body size, and not more). Further
recommendations are made on the essential fatty acids, linoleic and linolenic acids, which
recommend 1 - 2% of total daily calories; roughly 3 - 6 grams. Some health professionals
estimate that males may require three times this amount because of their hormonal differences.

Saturated fats, along with cholesterol, have been implicated in arteriosclerosis, "hardening of the
arteries". For this reason, the diet should be decreased in saturated fats (animal) and increased in
unsaturated fat (vegetable).

DIETARY SOURCES OF FAT

It seems that plant sources of fat tend to be healthier than animal fats. But, remember that most
plant sources of proteins are incomplete and low quality, while animal proteins are complete and
high quality. A balance must be maintained to minimize saturated fats and high cholesterol
sources that occur in meats, but benefit from the complete proteins they contain. As a general
rule, here are some of the foods you should avoid or eat infrequently to keep saturated fatty acids
and cholesterol intake low: kidneys, liver, egg yolk, custard, fatty animal meats, coconut oil,
butter, palm oil, pork sausage, cream cheese, whole milk products, hotdogs and hamburgers.

Instead, eat lean meats like fish, egg whites, skim milk products, chicken, a combination of plant
proteins that make complete protein sources, and protein formulas. It is especially important for
a bodybuilder following a high protein diet to monitor his/her fat intake. This is why pure
supplement formulations of proteins/amino acids are beneficial assets to your health and
muscle-building diet.

Regarding pure sources of fat (such as oils), intake of polyunsaturated fat should be substituted
for food sources high in saturated fats. Some fat sources that are low in saturated fat and
cholesterol are: margarine, corn oil, olive oil, peanut oil, cottonseed oil, safflower oil, sunflower
oil and most nuts. Fats to avoid include: butter, cream, mayonnaise, and mayonnaise salad
dressings.

MICRONUTRIENTS

VITAMINS
Vitamins are organic compounds. Vitamins require no digestion and are absorbed directly into
the blood stream. Vitamins are a group of naturally occurring nutrient found in food and
supplements that are required in the diet for maintenance of good health, normal metabolic
functioning, growth, recovery and performance. They are organic compounds, which means,
they are biologically produced and contain carbon atoms as a part of their chemical structure. By
definition, vitamins are necessary in trace amounts for health (micrograms to milligrams) and
are essential in the diet because the human body either does not make them at all, or does not
make them in adequate quantities. If any one of these nutrients is lacking in the diet, metabolism
will be affected and symptoms can arise.

CLASSIFICATION

Vitamins are grouped into two groups based on their solubility characteristics. There are
fatsoluble and water-soluble vitamins.

Fat-Soluble Vitamins:

The fat-soluble vitamins are Vitamin A, D, E, and K. These vitamins are soluble in lipid and
organic solvents. This fat-soluble property allows them to be stored in the body in large amounts
along with body fat stores in the liver. Water-soluble vitamins can also be stored, but usually in
much smaller amounts as they have the tendency to be flushed out of the body easily.

Water-Soluble Vitamins:

The water-soluble vitamins include: Vitamin C, B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5

(Pantothenic Acid), B6 (Pyridoxine), B12 (Cobalamin), Folic Acid and Biotin. These vitamins are
not normally stored in the body in any great amount. Therefore, a constant daily intake is needed
to avoid depletion and interference with normal metabolic functions. The B-complex vitamins
basically act as coenzymes and are involved in the metabolism of fats, proteins and
carbohydrates. Vitamin C has been in the spotlight for many years and is best been in the
spotlight for many years and is best known for combating colds and functioning as an
antioxidant.
 Fat Soluble Vitamins Recommended Daily Allowances
Vitamins A 1,000 mcg
Vitamins D 5 mg
Vitamins E 10 mg
Vitamins K 80 mcg

Water Soluble Vitamins Recommended Daily Allowances

Vitamins C 60 mg
Vitamin B1 (thiamine) 1.5 mg
Vitamin B2 (riboflavin) 1.7 mg
Vitamin B3 (Niacin) 19 mg
Vitamin B5 (panthothenic Acid) 7 mg
Vitamin B6 (pyridoxine) 2 mg
Vitamin B7 (biotin) 100 mcg
Vitamin B9 (folic Acid) 200 mcg
Vitamin B12 (cynocobalabin 2 mcg

Nutrient Main Function Best Food Sources

Immune barriers and epithelial
tissue, growth, reproduction,
Foods high in beta carotene,
Vitamin A bone and red blood cell
fortified foods, liver
Beta carotene (as formation, vision
Orange, yellow, red and green
mixed carotenoids) Antioxidant, source of vitamin A,
vegetables and fruits
immune booster, possible cancer
prevention, vision

Calcium metabolism, bone

Vitamin D mineralization, possible cancer Sunlight & Fortified milk
prevention

Antioxidant, anticoagulant,
Wheat germ, vegetable oils,
Vitamin E protection from heart disease,
nuts, aleovera
possible cancer prevention

Bone mineralization,
Vitamin K Green leafy vegetables
blood clotting
 Antioxidant, immunity, cancer Fruits and vegetables, especially
Vitamin C prevention, increases iron peppers and citrus fruits,
absorption lemon, amla

Whole grains, brown rice,

Energy metabolism, mood,
Thiamine (B1) fortified foods, legumes,
nervous system
pork, oysters

Energy metabolism, antioxidant, Dairy products, leafy greens,

Riboflavin (B2)
possible migraine prevention oysters

Energy metabolism, lowers LDL Poultry, red meat, fish, legumes,

Niacin (nicotinic acid) cholesterol and triglycerides, peanut butter, nuts
raises HDL cholesterol

Protein metabolism, immunity,

neurotransmitter synthesis (e.g. Meat, fish, poultry, eggs,
Vitamin B6
serotonin and dopamine), potatoes, fortified cereals,
treats peripheral neuropathy peanuts, soybeans
and PMS
Cell division, prevents neural tube
defects and perhaps other birth Leafy greens, legumes,
Folate defects, lowers homocysteine, oranges, broccoli,
possible cancer prevention cauliflower

Cell division, amino acid Fish, shellfish, meat, fortified

Vitamin B12
metabolism, nervous system, soy and rice milk, fermented
(cobalamin)
mental function soy products

Bone mineralization, muscle Dairy products, fortified soy and

Calcium rice milk, fish bones
contraction

Makes hemoglobin which

Meat, legumes, tofu,leafy greens,
Iron carries oxygen, makes energy
breakfast cereals
in the mitochondria

MINERALS
Minerals are inorganic. Minerals also require no digestion. Some minerals are stored in the liver.
Dietary minerals are the chemical elements required by living organisms, other than the four
elements Carbon, Hydrogen, Nitrogen and Oxygen which are ubiquitous in organic molecules.
They can be either bulk minerals (required in relatively large amounts) or trace minerals
(required only in very small amounts).

These can be naturally occurring in food or added in elemental or mineral form, such as calcium
carbonate or sodium chloride. Some of these additives come from natural sources such as
ground oyster shells.

Sometimes minerals are added to the diet separately from food, as vitamin and mineral
supplements.

Appropriate intake levels of each dietary mineral must be sustained to maintain physical health.
Excessive intake of a dietary mineral may either lead to illness directly or indirectly because of
the competitive nature between mineral levels in the body. For example, large doses of zinc are
not really harmful unto themselves, but will lead to a harmful copper deficiency.
Soils in different geographic areas contain varying quantities of minerals.

In human nutrition, the dietary bulk mineral elements (RDA > 200 mg/day) are (in alphabetical
order):

• Calcium
• Chloride
• Magnesium
• Phosphorus
• Potassium
• Sodium
• Sulfur and the most important trace mineral elements (RDA < 200 mg/day) are (again, in
alphabetical order):
• Chromium
• Cobalt
• Copper
• Fluorine
• Iodine
• Iron
• Manganese
• Molybdenum
• Selenium
• Zinc

Iodine is required in larger quantities than the other trace minerals in this list and is sometimes
counted with the bulk minerals. Sodium is not generally found in dietary supplements, despite
being needed in large quantities, because the mineral is so common in food. This list is not an
endorsement of the need of any of these minerals as dietary supplements.

Food sources

• Dairy products and green leafy vegetables for Calcium

• Nuts, soy beans, and cocoa for Magnesium
• Table salt (sodium chloride, the main source), milk and spinach for Sodium
• Legumes, whole grains, and bananas for Potassium
• Table salt is its main dietary source for
Chlorine
• Meat, eggs, and legumes for Sulfur

TYPES OF MINERALS

• MAJOR MINERALS - They are required by the body in quantities more than 100 mg per day.
EXAMPLES- Calcium, Magnesium, Phosphorous, Chloride, Sodium.

• TRACE MINERALS - They are required by the body in quantities less than 100 mg per day.
EXAMPLES- Iron, Copper, Zinc, Iodine, Selenium.

Major Minerals Recommended Daily Dietary Sources

Functions
Allowances

Blood clotting, Bones, milk products,

Calcium 800 mg
Muscles, Nerves Broccoli

Bone growth, protein Egg yolks,

Magnesium 350 mg
and energy production dark leafy greens

Muscles, Nerves, Energy Cereal, Meat, Fish,

Phosphorus 750 mg production, Bones Legumes, Dairy

Aids digestion,maintains
Chloride 750 mg body fluid balance. Salt

Muscle and nerve Meat, Milk products,

Sodium 500 mg function, body fluid fish, salt
balance
 Major Minerals Recommended Daily Dietary Sources
Functions
Allowances
Mint, mustard and
coriander leaves,
Hemoglobin, muscles
Iron 10 mg sprouts, full grain
oxygen storage
cereals, pulses, egg,
yolk, animal liver.
Red blood cells, nerve Shellfish, grains,
Copper 3 mg
fibers, connective tissue nuts, chocolate

Insulin production,
Zinc 15 mg Shellfish, egg and meat
digestion, metabolism

Iodine 150 mcg Thyroid functions Water, iodized salt.

Protect cells with Grains, meat, fish,

Selenium 70 mcg
vitamin E poultry

Calcium

Calcium is needed for so many different functions in the body, from bones, to blood clotting, for
your muscles, etc. People often think of bones as a static piece of the body, where very little
change occurs, but that is a totally incorrect perception. Bone is a dynamic part of the body and
calcium is constantly flowing in to and out of it.

Calcium is required for

Calcium is needed for the formation and maintenance of bones, the development of teeth and
healthy gums. It is necessary for blood clotting; it stabilizes many body functions and is thought
to assist in bowel cancer.
It has a natural calming and tranquilizing effect and is necessary for maintaining a regular
heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular
growth, prevention of muscle cramps and normal blood clotting.

Furthermore, it also helps with protein structuring in DNA and RNA. It provides energy, breaks
down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and
helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone.
Deficiency of calcium

Prolonged bone re-absorption from chronic dietary deficiency results in osteoporosis - from
either too little bone mass accumulation during growth or higher rate of bone loss at
menopause. Dietary calcium deficiency also has been associated with increased risk of
hypertension and colon cancer.

When it is in short supply, a variety of symptoms from aching joints, eczema, elevated blood
cholesterol, heart palpitations, brittle nails, hypertension (high blood pressure) and insomnia
can become evident.

Muscle cramps, nervousness, numbness in the arms and legs, rheumatoid arthritis,
convulsions, depression and delusions have also been noted.

Dosage

The dosage underneath is the Recommended Daily Allowance (RDA). But be aware that this
dosage is the minimum that you require per day to ward off serious deficiency of this particular
nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but
the toxicity level must be kept in mind.
RDA: 1,000 mg per day for people aged 19-50 years; 1,200 mg per day for people over the age of
51 years.

The maximum level of calcium is 2.5 g/day. It is also recommended one to two parts of calcium
and phosphorus to one part of magnesium.

Food sources of calcium

Milk, milk products, beans, nuts, molasses and fruit contain good amounts of calcium. Fish and
seafood supply good amounts of calcium.

Iron

Purifies the Blood

The hemoglobin content of the red blood cells is made up of certain protein and iron.

Iron is stored in the liver, spleen, and intestinal mucosa. The stores of iron, as well as iron
released from the disintegration of red blood cells, is available to the body for the synthesis of
haemoglobin. Hence, the iron in our bodies is used very efficiently and is not normally used up or
destroyed, but converted and utilized again and again.

Functions in the Body

Iron is essential for life. It is necessary for the production of haemoglobin. Heamoglobin is
composed of four iron-containing heme groups. The heme is responsible for characteristic
colour and the oxygen-carrying capacity of the blood. Iron, thus, enables the blood to carry
oxygen throughout the body and is of great value in helping to remove carbon dioxide from the
tissues. Myoglobin (an oxygen-carrying protein containing iron) in the muscle tissue is related
to blood haemoglobin in both structure and function. It supplies oxygen to the muscles and
removes carbon dioxide. Iron increases resistance to stress and disease. It aids growth and
prevents fatigue.

Sources

The best food sources of iron are liver, organ meats, wholegrain cereals, pulses, legumes and
fish. The best plant sources are green leafy vegetables, such as, dry lotus stems, cauliflower
greens, etc.; fruits such as black currents, watermelons, raisins, and dried dates; and seeds,
such as, garden cress seeds.

ANTIOXIDANTS and Free radicals

Antioxidants are intimately involved in the prevention of cellular damage -- the common pathway
for cancer, aging and a variety of diseases.

Free radicals are atoms or groups of atoms with an odd (unpaired) number of electrons and can
be formed when oxygen interacts with certain molecules. Once formed, these highly reactive
radicals can start a chain reaction, like dominoes. Their chief danger comes from the damage
they can do when they react with important cellular components such as, DNA or the cell
membrane. Cells may function poorly or die if this occurs. To prevent free radical damage, the
body has a defense system of antioxidants.

Antioxidants are molecules, which can safely interact with free radicals and terminate the chain
reaction before vital molecules are damaged. Although there are several enzyme systems within
the body that scavenge free radicals, the principle micronutrient (vitamin) antioxidants are
vitamin E, beta-carotene and vitamin C. Additionally, selenium, a trace metal that is required for
proper function of one of the body's antioxidant enzyme systems, is sometimes included in this
category. The body cannot manufacture these micronutrients so they must be supplied in the
diet.
Vitamin E: d-alpha tocopherol. This is a fatsoluble vitamin present in nuts, seeds, vegetable and
fish oils, whole grains (esp. wheat germ), fortified cereals and apricots.

Vitamin C: Ascorbic acid is a water-soluble vitamin present in citrus fruits and juices, green
peppers, cabbage, spinach, broccoli, kale, cantaloupe, kiwi and strawberries.

Beta-carotene is a precursor to vitamin A (retinol), and is present in liver, egg yolk, milk, butter,
spinach, carrots, squash, broccoli, yams, tomatoes, cantaloupes, peaches and grains. Because
beta-carotene is converted to vitamin A by the body, there is no set requirement.

Exercise and oxidative damage

Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state.
This greatly increases the generation of free radicals, prompting concern about enhanced
damage to muscles and other tissues, therefore, daily exercise or physical activity induces the
need for additional antioxidant consumption.

Key Concepts in Antioxidant Research

• Antioxidants help protect the body from chronic degenerative diseases, such as heart disease
and cancer, combat premature aging, and support a healthy immune system.

• An intake of antioxidants in excess of the Recommended Dietary Intake (RDI) is necessary for
optimal health protection.

• A combination of antioxidants may be more effective than single antioxidants.

WATER AND ELECTROLYTES

• Types of Solutions
• Function
• Exercise

Water is an essential macronutrients. Our total body is made up of 50%-70% of water. Its
help for all energy production in the body. An inadequate supply of water can result in up to a
30% reduction of energy. Insufficient water in the body results in a decrease of blood volume
thereby reducing the overall oxygen transport ability of the blood to properly supply the
muscles during exercise. Water is also used for temperature regulation and waste
elimination and is essential to cell processes. Water is used to emulsify solutions within the
body and transport them to the various tissues including the transport of waste byproducts.
Adults should drink about 2.5 liters of water per day. Dehydration occurs if water level in the
body is less than the 45-50 %.
Signs of dehydration include dizziness, fatigue, headache, and loss of appetite and deep
yellow urine.

Water is a fundamental part of our lives. It is easy to forget how completely we depend on it.
Human survival is dependent on water. Water has been ranked by experts as second only to
oxygen as essential for life. The average adult body is 55 to 75% water. Two-thirds of your body
weight is water. A human embryo is more than 80% water. A newborn baby is 74% water. Every
day your body must replace 2 1/2 quarts of water. The water you drink literally becomes you!
Since such a large percentage of our body is water, it must obviously figure heavily in how our
body functions. We need lots of fresh water to stay healthy. Aside from aiding in digestion and
absorption of food, water regulates body temperature and blood circulation, carries nutrients
and oxygen to cells, and removes toxins and other wastes. This "body water" also cushions joints
and protects tissues and organs, including the spinal cord, from shock and damage.

Conversely, lack of water (dehydration) can be the cause of many ailments. It is noted that
chronic dehydration may cause certain problems for the body, including hypertension, asthma,
allergies, and migraine headaches.

TYPES OF SOLUTIONS

HYPOTONIC SOLUTION: A solution with a lower salt concentration than in normal cells of the
body and blood.

ISOTONIC SOLUTION: A solution that has the same salt concentration as the normal cess of the
body and the blood.
An isotonic beverage may be had to replace the fluid and minerals which The body uses during
physical activity.

HPYERTONIC SOLUTION: A solution with a higher salt concentration than in normal cells of the
body and the blood.

FUNCTIONS OF WATER

Metabolism

Water is the medium for various enzymatic & chemical reactions in the body. It moves nutrients,
hormones, antibodies, & oxygen through the blood stream & lymphatic system. The proteins &
enzymes of the body function more efficiently in solutions of lower viscosity. Water is the solvent
of the body & it regulates all functions, including the activity of everything it dissolves &
circulates.

Water and Weight Loss

Among its other benefits, water plays a major part in weight loss. Since water contains no
calories, it can serve as an appetite suppressant, and helps the body metabolize stored fat; it may
possibly be one of the most significant factors in losing weight. Water is the single most
important nutrient you take in every day. It's fat -free, cholesterol-free, low in sodium, and
completely without calories." Also, drinking more water helps to reduce water retention by
stimulating your kidneys. Studies have recommended that if you are overweight according to
average height and weight comparison charts, you should add one glass of water to your daily
requirement (of eight glasses) for every 25 pounds over your recommended weight.

Dehydration leads to excess body fat, poor muscle tone & size, decreased digestive efficiency &
organ function, increased toxicity, joint & muscle soreness & water retention. Water works to
keep muscles and skin toned.

Dehydration

When the body is dehydrated, a form of rationing & distribution goes into play to ration the
available water. Since the body has no reserve system, it operates a priority distribution system
for the amount that has been made available by intake.

The body's signals of dehydration are frequently joint pain, stomach pain & ulcers, back pain,
low energy, mental confusion & disorientation.
Numerous disease symptoms respond to increased water intake.

Water Retention

If you're not drinking sufficient water, your body starts retaining water to compensate for this
shortage. To eliminate fluid retention, drink more water, not less. If you don't drink enough water
to maintain your body's fluid balance, you can impair every aspect of your body's physiological
function.

Electrolytes:
Electrolytes are substances that become ions in solution and acquire the capacity to conduct
electricity. Electrolytes are present in the human body, and the balance of the electrolytes in our
bodies is essential for normal function of our cells and our organs.

PRE AND POST WORK OUT MEALS

For the workout to be maximally productive, the pre and post-workout meals should supply the
body with the right nutrition at the right time.

Pre-Workout Nutrition

Pre-workout meal is the second most important meal of the day, topped only by the post workout
meal. The goal of this meal is to prepare the body for the assault that it will soon be going
through.
During intense exercise, as stored energy is used up, the body will turn to glycogen to replace
this energy. Glycogen is broken down to glucose which in turn helps to generate energy in form
of ATP and ultimately the very energy is used to contract a muscle. Therefore, it stands to reason
that it is important to consume carbohydrates which will help make energy that could be readily
available. Not having them will impair the ability to work-out to the fullest potential.
Low GI foods are a good option in pre-workout meal which will help ensure adequate energy
levels for the workout.

Post-Workout Nutrition

The muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and
they need protein to begin the rebuilding process. The goal of proper post-workout nutrition is to
quickly and efficiently refuel the muscles and then provide them with the raw materials they need
to rebuild themselves to be bigger and stronger.The better the materials provided the better work
they will be able to do.

Studies have shown that time is truly of the essence, the sooner the body is provided with these
materials the quicker it will exit its catabolic state and enter an anabolic state (the less muscle
you will lose and the quicker you will start building new muscle).

The post-workout meal should be heavy on protein and carbohydrates. While protein builds
muscle, do not forget the important role carbohydrates play in the process. By providing an
insulin spike, carbs provide the body with an excellent transport system for the nutrients to reach
the muscle cells. The insulin release and the sensitivity of the muscle cells (caused by the trauma
of intense weight training) is also the reason most recommend taking creatine at this time.

In short, there is no other time that the muscles are as receptive to being fed as in the post
workout period. Most often it is referred to this as "free time," a time when you can eat anything
and not have to worry about it turning into fat. The muscle cells are incredibly hungry for
nutrition and will absorb up all you can give them, lessening the chance that fat cells will instead
be the recipients of the provided nutrients.