NUTRITION TIPS. PART FIVE

Essential Fatty Acids

Essential fatty acids are a class of polyunsaturated fats that have received a lot of attention in the media recently. They are thought to be cardio-protective and may help prevent a range of other illnesses. There are three types of essential fatty acids - Omega 3, Omega 6 and Omega 9. Omega 3 and Omega 6 must be consumed while the body can produce some Omega 9 on its own. Essential fatty acids are required for healthy cardiovascular, reproductive, immune, and nervous systems. Found in foods like walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables and oily fish, the typical Western diet is often deficient of essential fatty acids.

Cholesterol

Despite its bad press, cholesterol is actually essential for many important bodily functions. There are essentially two types of cholesterol - low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL is known as the "bad" cholesterol because it carries and then deposits cholesterol at the artery walls. HDL on the other hand, is known as "good" cholesterol because it acts as a scavenger removing cholesterol from artery walls and transporting it to the liver to be excreted.
Although some foods like cream, butter, ice cream, egg yolks, shellfish and red meats contain cholesterol, it's a high intake of saturated fat that causes the body to synthesize too much cholesterol. The maximum amount of dietary cholesterol recommended each day is 300mg.
That concludes part 2 of this sports nutrition series. Part 3 covers protein and how much the scientific literature says athletes really need. We'll also combine these first three days into a sample eating plan with the right balance of protein, fat and carbohydrate.

EXELLENT LEARNING MATERIAL CAN BE FOUND AT THE EVERY OTHER DAY DIET GUIDE

SPORT NUTRITION. PART FOUR

Protein

Correct and adequate protein intake is crucial for anyone involved in vigorous training. Protein is essential for the growth and repair of skin, hair, nails, bones, tendons, ligaments and muscles. It also serves a crucial role in enzyme production and maintaining a strict acid-base balance.

The Recommended Dietary Allowance (RDA) for the average male and female adult is just 0.83 grams of protein per kilogram (2.2lbs) of bodyweight. In a 70kg (154lb) individual this equates to just 58 grams of protein per day or about two chicken breasts worth.

Some research shows that competitive athletes, particularly those involved in heavy weight training, may require more protein. The recommendation for strength and endurance athletes ranges from 1.2 to a maximum of 2.0 grams per kilogram (1kg = 2.2lbs). Research has shown that consuming more protein than this serves no benefit and may be harmful in the long term.

Good sources of protein include low fat milk, poultry, fish, lean red meat, eggs, nuts, beans and lentils and soy products. Fatty meats like pork and fast food hamburgers as well as most cheeses contain a lot of saturated fats so are not as suitable sources of protein.

Recently, the emergence of high protein, low carbohydrate diets have become popular in the weight loss industry. While they may or may not help to shed the pounds, high protein, low carbohydrate diets are unsuitable for athletes.

Many athletes are afraid that their heavy training schedule will force their bodies to breakdown lean muscle mass and then use it as energy. The body does use protein sparingly as a source of fuel after 45 minutes of exercise, however consuming more protein is not a good strategy.

By consuming plenty of carbohydrates before, during and after exercise it acts as a protein "sparer". Only in the absence of adequate carbohydrate stores will the body begin to metabolise significant amounts of protein for use as energy.