Nutrition forms the foundation for physical performance; it
provides the fuel for biologic work and the chemicals for extracting and using
food’s potential energy. Nutrition also serves as the source of essential
elements and building blocks for preserving lean body mass, synthesizing new
tissue, optimizing skeletal structure, repairing existing cells, maximizing
oxygen transport and use, maintaining optimal fluid and electrolyte balance, and
regulating all metabolic processes. Good nutrition includes recognizing
individual needs for and tolerances of specific nutrients, and the role of
synergism in planning an individual nutrition program.
To be active and healthy, your must consume large amounts
of high quality nutrition each day and train like you never trained before.
Increases in lean body mass (primarily muscle and water) normally accompany
strength training. To become strong, you must constantly overload your muscles,
doing progressively heavier and longer workouts. Your diet should also provide
adequate amounts of nutrition, which is absolutely essential to promote the
development of health and well-being.
A healthy, high nutrition diet required for strength and
endurance is one in which approximately 60% of the nutrition comes from complex
carbohydrates (not refined sugar) and 20% comes from un-saturated essential
fatty acids (good fats). Foods high in complex carbohydrates such as whole
grains and cereals, coarse breads, brown rice, and potatoes (with the skin)
provide lots of vitamins minerals and fiber, providing they were organically
Furthermore, with at least 20% (or more) or the nutrition
coming from protein sources, adequate amino acids (from the digestion of
protein) are available for muscle growth and
maintenance requirements. Consuming adequate amounts of amino acids (from
protein) provides the body with the building blocks for muscle tissue synthesis
Many athletes with high nutritional needs
find it difficult and inconvenient to eat a very high nutritious diet for
building strength solely by adding more regular foods to their diet. Studies
indicate that athletes can supplement their diets with high nutritional
supplements and increase strength and endurance and reduce percent body fat.
This can be easily achieved by spreading our nutrition consumption which ensures
proper digestion and optimal energy levels and continues availability of
amino acids for body protein
synthesis and recovery from workouts and competition.
As many as 250,000 deaths per year in the United States
have been attributed to a lack of regular physical activity. Good epidemiologic
evidence demonstrates that physical activity reduces the risk of many diseases,
including heart disease, hypertension, cancer, osteoporosis, and diabetes
mellitus. Physiologic evidence shows that physical activity improves many
biological measures associated with health and psychological functioning.
Regular physical activity and musculoskeletal fitness are important in the
maintenance of healthy independent living as people grow older.