Pages Menu
Main Menu

Posted by on Dec 12, 2012 in Nutrition | 10 comments

Carbs, Proteins & Fat

Carbs, Proteins & Fat

Nutrition provides body with energy, builds muscle, bone and organs; this is the key difference in Healthy and Unhealthy individuals.

Out of the 6 main nutrients namely Carbohydrates, Proteins, Fat, Water, Vitamins and Minerals this article would discuss on major nutrients (Carbohydrate, Protein and Fat).

1) Carbohydrates

  • Provides stored energy (Glycogen and Fat)
  • Instant energy source and 1 gram provides 4 calories
  • Protein sparing (prevents protein used as source of energy)
  • To burn fat some carbohydrates are needed
  • Ideally 55% of your daily food intake

Carbohydrates usage in common activity

  • Waking = least amount les than 50%
  • Medium Jog = around 50%
  • Running = More than 50 %

Note: Athletic population should intake adequate amount depending on their sports and energy requirement (it’s individualized to the person and sport)

Common Food Items

Food Total Calories
Apple 84
Orange Juice 112
Corn Flakes 104
Potato Baked 224
White Bread (1 Slice) 65
Banana 121
Carbonated Drink (1 Can) 164

(These could be +/- between 4-5 calories kindly check your food labels before purchase)

2) Proteins

  • Build and maintain muscle, bones and organs
  • Provide 4 calories per gram
  • Transport nutrition to proper body tissues
  • Hormone production
  • Maintain blood volume and sweat rate when you exercise
  • 15% from your total calorie intake

Note: It’s not recommend to have more than 1.8 grams of protein per kilogram of lean body weight (this topic will be covered in an upcoming article)

Common Food Items

Food Total Calories
Tuna (3oz canned) 129
Chicken Breast Roasted 185
Crab Meat (1 Cup) 123
Salmon (3oz canned) 113
Cheddar Cheese (1oz) 109
Shrimp (3oz) 97

3) Fat

  • Insulate your body in extreme temperature
  • Provides 9 calories per gram
  • Carry essential nutrient (Ex: Vitamin K, D, A, E)
  • Cushions against concussive forces
  • 25% of total Calories (mainly from healthy fat)

Commonly used classification

  • Triglycerides = Common from Dietary fats and oils
  • Saturated Fat = Increase cholesterol found in meat and diary products
  • Low density Lipoprotein (LDL) = Major carrier of Cholesterol and lipids in blood
  • High density Lipoprotein (HDL) = Carry lipid away from storage and to liver for metabolism (Removal of cholesterol)

Common Food Items

Food Total Calories
Butter (1 Tbs) 99
Coconut (Raw 1 Cup) 303
Avocado (1 whole) 371
Olive Oil (1 Tbsp) 126
Feta Cheese 74
Doughnut Plain 216
Chicken Breast Fried 354
Whole Milk 148

Always remember EAT ACCORDING TO YOUR ACTIVITY LEVEL eating more than you work will gain fat and make you unhealthy also eating less than the activity would make you lose your lean muscle and make you unhealthy.

Ranil Harshana (9 Posts)

Ranil Harshana,BS,DFN, CPT, CGFT, PES, CES, CSSC, SET,SSN, FTS, MMASC,(USA),REIKII(Level 2), KAPAP(Level 2) is the founder and creator of TennisBPM(R) (Body Performance Matrix) and with over 20 years experience in Personal Training, High Performance , conducting seminars , workshops, celebrity clients,Olympic/Paralympic athletes, Corporate clients, educating and training Coaches,Trainers & Athletes in Tennis, Combat sports, Martial arts, Baseball,Cricket, Athletics & Extreme Sports


  1. I agree we don’t have to go to the gym just to lose weight. Good entaig habit is enough. Do not eat to much. Discipline yourself play badminton with neighbors. drink plenty of water.

    • Its all about individual goals & finding the modality what works for each person. Training for fitness, performance or health should be targeted individually. Be active & eat clean for boost your health

  2. Some genuinely interesting details you have written.Helped me a lot, just what I was searching for : D.

  3. I got what you mean ,saved to favorites, very decent website .

  4. I was curious if you ever considered changing the layout
    of your site? Its very well written; I love what youve got to say.
    But maybe you could a little more in the way of content so people could connect with it better.
    Youve got an awful lot of text for only having one or two images.
    Maybe you could space it out better?

    • Thanks for the points and bringing it to my attention, as S&C coach tech is new to me. Each day I try to learn & improve.

Post a Reply

Your email address will not be published. Required fields are marked *