Gym Diet

If you exercise in the gym to achieving some goals related to your fitness, diet plays an important role to achieving that goals.

If you take proper amount of protein, carbohydrate and fats in your diet at daily routine you will achieve your goals easily.

Here we will explain what is protein, carbohydrate and fats? And how much you need these macro-nutrients at daily basis?

Protein

the FDA recommend that adult consume 50 grams of protein a day, as part of a 2000 calorie diet.

If you do exercise you will take 100 grams of protein in a diet. The exact amount of protein consume in a day is difficult to measure because they vary from gender, age, activity level of person.

Protein are large molecules that our cells need to function properly. They consist of Amino acids. The structure and function of our bodies depend on protein. The regulation of the body’s cells, tissues and organs cannot happen without them.

Muscles, skin, bones, and other parts of the human body contains significant amount of protein including enzymes, Harmon's and antibodies. They also work as neurotransmitter, Hemoglobin, a carrier of oxygen in the blood.

Sources

Protein mainly come from animal sources such as milk, meat and eggs.

Soy and quinoa are vegetable sources of protein. Red beans, lentils with whole grain rice and brown bread.

Carbohydrates

If you build muscle you will take 2 grams of carbohydrate per pound body weight.

If you lose body fat you will take 0.5 grams of carbohydrates per pound body weight.

You also heard about simple and complex carbohydrates.

               Simple carbohydrates

areareare sugars. They consist of just one or two molecules. They provide instant source of energy, but the consumer soon feels hungry again.

Example: white bread, sugars.

Complex carbohydrates

Consists of long chains of sugar molecule. Wholegrain and foods that still have their fiber in are complex carbs. They tend to fill you up for longer and they are considered more healthful.

Examples: pulses, pasta, brown bread, fruits etc.

Sources

Carbohydrates mainly come form bread, pasta, beans, potatoes, rice and cared. They are the most common source of energy for most organisms.

Fats

Fats are an essential part of our diet and it is important for good health. Fats are of two types:

Saturated fats

These fats are usually solid at room temperature and are found in:

Dairy foods: butter, milk, cheese.

Meat: palm oil, coconut milk and cream.

Unsaturated fats

They are an important part of a health diet. They reduce the risk of heart disease and lower cholesterol levels.

Poly unsaturated fats

               Omega-3 fats found in fish.

               Omega-6 fats are found in some oils such as soybean oil

Monounsaturated fats

               Found in olive oil and canola oil, avocados and some nuts, such as cashews and almonds.