Nutrition Basics

Before we begin talking about specific nutrition needs while training, let's make sure that we are on the same page with some nutrition basics. We get energy (calories) from carbohydrates, proteins, and lipids (fats). Each of these nutrients has a slightly different function.

Carbohydrates provide quick energy for our cells. We get carbs from foods such as cereal, pasta, breads, rice, fruits, and starchy vegetables (grain, fruit, and veggie groups). It is important to incorporate adequate carbohydrates into you diet on a daily basis. For most individuals, adequate carbohydrates means a minimum of 6-9 servings each day. You can maximize your nutrient density by choosing carbohydrates that are whole grain and high in fiber.

Proteins are the basic building blocks of our bodies. Protein foods include meat, fish, poultry, dairy, nuts, and legumes (meat, dairy, and veggie groups). We must have enough protein to maintain muscle tissue. This is especially important during training to be sure that our body is able to repair the damage that occurs during normal training. For many individuals, this is a minimum of 4-5 servings each day of protein foods including dairy. Most Americans meet our protein needs easily because of our portion sizes- you don't hear many people ordering a 2-3 ounce steak at a restaurant!

The last macronutrient group is the lipid group. I prefer to say "lipid" instead of "fat" because the word "fat" gives us the idea that fats in food will automatically be stored as fat in our bodies. This is not true. Lipids are a vital part of our diet. They provide energy and satiety as well as facilitate the absorption of fat soluble vitamins. Lipids are already incorporated into many foods we each such as some meat and dairy. We can also add lipids to our diets through use of oils, dressings, and butter. We should use the foods from this macronutrient groups sparingly, because these foods are calorically dense. This means that a little goes a long way.

Once you have an understanding of nutrition basics, it becomes easier to be sure that you are nourishing your body well!

Nicole