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Posted by on Dec 12, 2012 in Nutrition | 142 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 www.LiveFitOnline.com 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


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