Ultimately, the answer to this is simple: healthy food. If that’s all you want to know, ship over to the food lists here. But if you want to learn a little more about what you’re putting in your mouth, read on.
Carbs, Fat and Protein
Your body’s primary fuel source, carbs are also important to ushering other nutrients, including some vitamins and protein, into your system efficiently. Carbs also contain fiber, which you need to keep your digestive tract working and the flora in your intestines strong.
A lot of people mistakenly avoid carbs when what they need to avoid are refined carbs, including “white” breads, and rice as well as added sugars. Granted, there are times when an athlete can use these things as targeted nutrition, but most experts agree that their over consumption is the primary reason for the obesity epidemic, not to mention type 2 diabetes and heart issues. If you limit your carb intake to fresh fruits and veggies, whole grains, ans targeted supplemental nutrition such as Shakeology, you’ll be good as gold.
Contrary to what many fad diets have told you, humans need to eat fat to survive. Among other things, it serbes as an energy source. It acts as a transport for fat-soluble nutrients such as vitamin A, D and K. It adds structure to cell membranes and acts as a regulator for several hormones. There’s considerable debate over the benefits of saturated fat, but your best bet is to eat saturated fat in moderation and to look healthy, whole food sources such as coconut oil and free range, organic meats.
You are made, mostly of protein. Protein can be broken down into amino acids, which are your body’s building blocks. eight of which you can’t create internally, so you need to get them from food. Animal proteins contain these “essential amino acids,” but you can also get all those amino acids from a few plants sources including soy, quinoa, and hemp, as well as a combination of legumes and grains. That’s why beans and rice is a staple meal in so many cultures!
There are a lot of misconceptions about the role of protein. First thing you should know is that piling on protein isn’t going to give you big muscles. Your body an only process so much protein into “building blocks” at a time. For most people, that’s about .8 grams a day per kilogram of body weight. That number climbs for intense exercisers, so you’re going to use 1 gram to 1.5 grams per kilogram of body weight.
Another misconception is that we, “pass” the excess protein we eat. This is not true. It’s converted to glucose(fuel) which can either be used or it will be stored as fat.