Nutrition Essay Research Paper NutritionProper nutrition is

Nutrition Essay, Research Paper

Nutrition

Proper nutrition is a vital need in our bodies today. Without it, we couldnt perform our daily tasks

such as going to school, playing sports, or just walking around a store. All of these activities require your

body to be in good physical health. A good way to do that is to plan a regular exercise workout, and to eat

the proper foods that give you the much needed nutrition.

Prior to strenuous activity it is imperative that the body has the required amounts of nutrients to carry out an

activity. At the latest reference it is recommended that a person consume an average of 2200 mg of calories, 60 g of

fat, less than 5000 IU of vitamin A, more than 60 mg of vitamin C, 400 IU of vitamin D, more than 2000 mg of potassium,

2000 mg of sodium, 65 g of protein, 1.5 mg of thiamin, 1.7 mg of riboflavin, 20 mg of niacin, and 18 mg of

iron. Nutritionists of today simplify this into an equation of 40% carbohydrates, 30% fats, and 30% protein that the

entire day.s meals should be divided into. The total calorie intake must increase for active persons from 2200 to 2200

plus the total number used while exercising. This will ensure replenishment of the body.s system.

With the wide variety of athletic competitions, the specific meal a competitor may need to eat to benefit

themselves differs widely, as do the events. The last meal or two are extremely important in both their time of

consumption and content. It is these two factors that can cause a person to make or break their day just by their

choices. Experience plays a large role since one must attempt many different pre-competition meals before they will find

one that suits the individual. For most, the high carbohydrate diet is the choice; packing in as many as possible since

it is such a huge energy source. Also, judging by time, one must decide the size of the meal. To digest a large meal

takes 3-4 hours, a small meal 2-3 hours, liquid meal 1-2 hours, and a small snack takes less than an hour. A person may

even find a burst of caffeine to be helpful or may just want a feeling of ease by not eating anything at all. Without

practice and numerous trials the athlete may run into a problem by eating too large of a meal just before exercise and

feeling sluggish. There is also a possibility that by not eating properly the athlete may become dizzy and tired. If

anyone is serious about finding the .ultimate pre-event food. they should constantly be testing and refining different

meals. This preparation of choice should get great attention since training methods are not as specific as eating

habits.

During an event digestion is 70% to 80% of its original speed. Therefore it is not wise to eat any regular sized

meal while participating in activities unless they are extremely lengthy such as hiking. For the most part liquids or

foods high in water content are your best bet for helping the system as long as they are non alcoholic. Alcohol is a

dehydrator. Fluids taken in will: transport glucose to

working muscles, eliminate waste products, eliminate metabolic byproducts, and dictate heat through sweating. The most

beneficial drink is orange juice or most any juice which will not only restore water and calories, but also many other

nutrients that Gatorade or cola can not do. A good guide for fluid replacement would be 8-10 ounces for every 20 min of

strenuous activity, even though this

may only be a half or a quarter of what you have lost it will help recovery time. Small nutrient packed snacks will

also prove beneficial to you during exercise.

Once the event is completed your body still requires loads of lost products to be replenished. Your first

priority should be the fluid loss that you were unable to keep up with during the exercise. How much. Well likely the

best guide to tell you when to stop is the urine test. If it is clear then the body is back to hydrated form and is no

longer getting rid of large quantities of metabolic waste. You can also calculate the amount of sweat lost by your

weight; for every pound lost you should drink at least 2 cups of water. And of course there is always the stand by

method of take as much as you feel you need since it is your body. Again alcohol is not to replace water. If you drink

a beer there is just that much more water you must have.

Carbohydrates and electrolytes are essential nutrients in the body to recover after physical activity. With in

two hours of working out it is recommended that, even though you don.t likely crave food, you ingest a carbohydrate rich

meal with adequate amounts of sodium and potassium. A good outline for the amount of carbohydrates would be 0.5 g for

every pound of body weight. You lose 90 mg of potassium for every pound of sweat, which can be

substituted by a juice, yogurt, or potato. And sodium can be taken as needed since you will crave salt if your body

needs it.

Inadequate replenishment will result in a slow recovery. It is also important that the body rests to allow for <

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