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Good nutrition is a diet in which foods are eaten in
proper quantities and with the needed distribution of
nutrients to maintain good health. Malnutrition, on
the other hand, is the result of a diet in which
there is an underconsumption, overconsumption, or
unbalanced consumption of nutrients that leads to
disease or an increased susceptibility to disease.
What is stated in the above definitions is the fact that
proper nutrition is essential to good health. A history of
poor nutritional choices will eventually lead to poor
health consequences.
There are many substances necessary for the proper
functioning of the body. Nutrients are the substances
that the body requires for the maintenance of health,
growth, and to repair tissues. Nutrients can be divided
into six classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or "carbs", are
nutrients that are composed of carbon, hydrogen and
oxygen, and are essential sources of energy in the
body. Grains, vegetables, and fruits are excellent
sources of carbohydrates. It is recommended that
at least 55% to 60% of the total number of calories
consumed come from carbohydrates (American
Diabetes Association, Diabetes & Exercise, 1990). It is
further recommended that 10% or less of the total
calories consumed come from simple sugars like a
candy bar.
One of the many benefits of consuming foods that are
high in complex carbohydrates, such as rice, pasta,
and whole grain breads, is that they also typically
contain dietary fiber. Dietary fiber is a term used when
referring to substances found in plants that cannot be
broken down by the human digestive system. Although
fiber cannot be digested, it is important in helping to
avoid cancers of the digestive system, hemorrhoids,
constipation, and diverticular disease because it helps
food move quickly and easily through the digestive
system. It is recommended that people consume
20 to 30 grams of fiber per day (American Diabetes
Association, Diabetes & Exercise, 1990). Excellent
sources of dietary fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a healthy diet and serve
vital functions in the human body. Among the functions
performed by fats are temperature regulation,
protection of vital organs, distribution of some vitamins,
energy production, and formation of component parts
of cell membranes. Like carbohydrates, fats are
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of fat.
Saturated fats come primarily from animal sources
and are typically solid at room temperature. Plant
sources of saturated fats are palm oil, coconut oil,
and cocoa butter. A high intake of saturated fats is
directly related to increased cardiovascular disease.
Unsaturated fats are typically liquid at room temperature.
Corn, peanut, canola, and soybean oil are sources of
unsaturated fats. It is recommended that no more than
30% of one’s diet be composed of fats. Ten percent or
less of the total calories consumed should come from
saturated fats. One way to reduce saturated fat intake
would be to substitute margarine for butter.
Proteins are substances composed of carbon, hydrogen,
oxygen, and nitrogen. Proteins are made by combining
amino acids. Amino acids are nitrogen-containing
building blocks for proteins that can be used for energy.
Amino acids can combine in innumerable ways to form
proteins, and it is estimated that tens of thousands of
different types of proteins exist in the body. It is the
ordering of the amino acids that provides the unique
structure and function of proteins.
There are proteins in both meat products and plant
products. Animal sources of protein such as milk,
meat and eggs contain the eight essential amino
acids (amino acids that the body cannot synthesize
and therefore must be ingested). Plant sources of
protein such as beans, starchy vegetables, nuts, and
grains do not always contain all eight amino acids.
Because of this, vegetarians must consume a variety
of protein-containing foods. It is recommended that
proteins make up 10% to 15% of one’s daily calories.
This will ensure adequate protein for growth,
maintenance, and the repair of cells. Protein
requirements for adults are not as high as those
recommended for infants, children, and young adults.
Note: individuals who are training intensely will have
an increase in their protein requirements.
Vitamins are organic substances that are essential to
the normal functioning of the human body. Although
vitamins do not contain energy to be used by the body,
these substances are essential in the metabolism of
fats, carbohydrates and proteins. Because of the
critical role vitamins play, it is necessary that they exist
in proper quantities in the body.
Minerals are inorganic molecules that serve a variety
of functions in the human body. The minerals that
appear in the largest quantities (calcium, phosphorus,
potassium, sulfur, sodium, chloride, and magnesium)
are often called macrominerals. Other minerals are
also essential to normal functioning of the body, but
because they exist in smaller quantities (chromium,
iron, copper, fluoride, iodine, manganese, molybdenum,
selenium, and zinc) they are called microminerals.
A mineral that is often consumed in inadequate
amounts by Americans is calcium. Calcium is a
mineral important in the mineralization of bone,
muscle contraction, and the transmission of nerve
impulses. Osteoporosis is a disease characterized by
a decrease in the total amount of bone mineral in the
body and by a decrease in strength of the remaining
bone. This condition is most common in the elderly
but may also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often underconsumed
by Americans. This is especially true of women. The
oxygen-carrying properties of hemoglobin (blood)
depend on the presence of iron. Anemia is a condition
characterized by a decreased capacity to transport
oxygen in the blood, and is also common in those
lacking a sufficient amount of iron intake. Red meat
and eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice are
excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that many
Americans over-consume. High sodium intake has
been linked with hypertension, as well as high blood
pressure. People can substantially reduce their
sodium intake by limiting consumption of processed
foods and decreasing the amount of salt added to
foods when cooking.
In conclusion...don’t forget hydration. Water is
considered an essential nutrient because of its vital
role in the normal functioning of the body. Water
contributes approximately 60% of the total body
weight and is essential in creating an environment
in which all metabolic processes occur. Water is
necessary to regulate temperature and to transport
substances throughout the body.
FOLLOW THESE BASIC NUTRITIONAL GUIDELINES
FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
1. Choose your foods carefully. Try getting your
carbohydrates from sources such as rice,
vegetables, beans, whole grains, pasta and fruit.
Good protein sources include fish, chicken, turkey,
lean meat and low-fat or nonfat dairy products.
2. Minimize your fat intake.
3. Drink a minimum of 10 eight-ounce glasses of
water each day.
4. Eat four to six small meals a day, about three
hours apart. Small meals are more easily digested
and result in greater nutrition absorption.
5. Avoid eating junk food and fast food.
6. Time your protein intake of 40-55 grams
approximately 75 minutes after your workout.
7. Immediately following your workout, replenish
your glycogen stores with approximately
50-75 grams of carbohydrates.
For more information on nutrition visit your local
library or book store. There are many excellent books
available.
NUTRITION
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Sets
Sets are defined as a combination of any number of reps of one exercise. The number
of sets used in a workout is directly related to training results. Typically, two to three sets
are used by intermediate and advanced lifters to achieve optimum gains in strength.
Experts agree that multiple-set systems work best for the development of strength and
muscular endurance. Gains will be made at a faster rate by using a multiple-set
system than gains achieved through a single-set system. The use of a single set of an
exercise is recommended and very effective for individuals who are untrained or
just beginning a resistance training program. One-set programs might also be used
for simple maintenance once you are in shape. It is important to note that low-volume
set programs will increase strength in untrained individuals, but more complex
physiological adaptations, such as gains in muscle mass, tone, size, and performance
usually requires higher-volume set training for the best results. Multiple sets of an
exercise present a more intense training stimulus to the muscles during each set.
Once your desired initial fitness level has been achieved, multiple-set performances
of the exercise using the proper resistance (with specific rest periods between sets)
will take you to the next level of strength training, endurance, and muscular development.
Resistance Used
The amount of resistance used for a specific exercise is probably the most important
variable in resistance training. When designing a resistance training program, a weight
for each exercise must be chosen. The use of repetition maximums (RM): the exact
resistance that allows only a specific number of repetitions to be performed, is probably
the easiest method for determining a resistance. Typically, one uses a training RM target
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift
the weight at least 8 times using proper form, the weight is too heavy. On the other
hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the
weight needs to be changed. As the strength level of the lifter changes over time, the
resistance is adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription is the length of the rest
period between sets and between different exercises. Your desired fitness goals will
normally determine the amount of time you allow your body to rest. Exercises
involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest
periods (30 seconds) between sets will raise metabolic demands. This in turn will burn
excess body fat and increase muscular endurance. Short rest periods are a
characteristic of circuit weight training, and the resistances used are typically lighter.
This type of workout is best for trimming body fat and toning muscle. Exercises with
heavier resistance and fewer sets usually have a longer resting period between sets.
The results of using this method are normally increased muscular strength and mass.
If the desired outcome is to gain overall muscle mass, your exercise prescription
should lean toward a higher weight resistance doing 2 to 6 repetitions per set, with a
rest period of 3 to 4 minutes between each set.
Rest Periods Between Workouts
The amount of rest between training sessions depends on the recovery ability of the
individual. Most experts agree that three workouts per week with one day of rest between
sessions allows adequate recovery, especially for the beginner. If the resistance
training is not excessive, only moderate amounts of delayed muscular soreness should
be experienced one day after the session. As the lifter advances and his or her body
is better able to tolerate and recuperate from the resistance exercise sessions, the
frequency of training can be increased. Well-conditioned athletes may be capable of,
and need training frequencies of 4 to 5 days in a row to improve significantly and
achieve their desired goals. When consecutive-training-day sequences are used, it is
usually beneficial to do different exercises for the same muscle groups and use different
resistances for the exercises. When training is performed on consecutive days, it often
involves the use of a split routine (different body parts exercised each day), or a split
program (different exercises for the same body part performed each day). There are
many books available at the library or your local book store for the intermediate and
advanced weight training enthusiast. It is also recommended that you work with a
qualified personal trainer to achieve your ultimate goals.
Order of Exercise
Leaders in the field of strength and conditioning believe that working the larger muscle
groups first (chest, back, legs), should take priority over training the smaller muscle
groups (biceps, triceps, deltoids, calves). The reason behind this exercise order is that
the exercises performed in the beginning of the workout are the ones that are going to
require the greatest amount of muscle mass to perform. Hence, exercising the smaller
muscle groups first will deplete the body of the energy necessary to stimulate the larger
muscle groups. Arm-to-leg ordering allows for some recovery of the arm muscles while
the leg muscles are exercised. “Stacking” exercises is a common practice among
body builders as a way to attempt to bring about muscle hypertrophy. Stacking is
loading up different exercises on the same muscle group (ie. standing bicep curls,
preacher curls, one arm concentration curls). The exercise order will have a significant
impact on the training stimulus stress level in a training session.
Scheduling Training
Finding the time to do it is one of the most difficult aspects of a training program. Once
you have established a time to workout you should plan a training routine based on
what muscles to involve on which day. As previously discussed, the larger muscle
groups such as the chest, back, and legs should take priority over working the smaller
muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
EXERCISE
PRESCRIPTION
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