Food

6 nutrients and how to calculate calorie needs. Chapter 2: Hydrocarbons

As we said in our previous article, for a personal trainer to determine what nutrients his client needs, he needs to know his food intake and energy needs. With this information, the personal trainer can assess their client’s overall nutritional needs. To understand the relationship between body and food, and to advise clients on nutrition, it is important to have a good knowledge of 6 nutrients: proteins, carbohydrates, fats, vitamins, water and minerals.

We’re talking about the importance of 6 nutrients, this chapter focuses on VOC CARBOHYDRATES:

Carbohydrates are essential for the complete metabolism of fatty acids. About one meal a day of 50 to 100 grams of carbohydrates (equivalent to three or five slices of bread) prevents ketosis. High levels of ketones in the bloodstream due to incomplete breakdown of fatty acids.

In addition to meeting basic needs, the function of carbohydrates is to provide fuel for energy production. Therefore, the amount of carbohydrates a client needs depends on their total energy needs. Carbohydrate recommendations are also based on customer training mode.

Carbohydrate recommendation

For these physically active people, a diet high in carbohydrates (up to 60-70% of total calories) is usually recommended. Since carbohydrates in the diet restore muscle and hepatic glycogen. An employee during high-intensity exercise.

It is important to note, however, that a wide variety of diets that use different combinations of protein, carbohydrates and fats have been equally positive in meeting the needs arising from exercise and work.

Find the Right Diet

Establishing a suitable diet for each client will depend on their goals, training regimen, and their physical condition. Some physically active people prefer a diet rich in carbohydrates, while others do not. They can also experience negative effects, such as increased serum triglyceride levels or weight gain. Personalizing your carbohydrate intake is essential. This should be done based on the training program and customer nutritional history.

Incorporating a nutrient distribution strategy may be more important than total carbohydrate intake. Nutrient distribution means timely food and supplementation choices to maximize muscle gain, change body composition, and restore glycogen levels.

Fundamental factor in determining recommendations for carbohydrate intake

An important factor that a personal trainer should consider when developing his recommendations for carbohydrate intake is the training program. If the clients are athletes with sustained aerobic endurance. For example, cross-country skiers, cyclists, skiers or triathletes. They should replenish glycogen levels by consuming approximately 7-10 g / kg of body weight per day. A man weighing 75 kg. This is equivalent to eating 600 to 700 grams of carbohydrates (2400-3000 kcal from carbohydrates) per day. These amounts have been shown to be sufficient to properly restore muscle glycogen within 24 hours.

However, most people who do physical exercise do aerobics for no more than one hour a day. For this study, the need for carbohydrates is low. It appears that relatively low carbohydrate intake and moderately low muscle glycogen levels have less of an impact on strength training.

Half of the recommended carbohydrate intake for aerobic resistance exercise is sufficient for training and exercise. Thus, consuming 5 to 6 g / kg of body weight per day seems to be sufficient.

Of the 6 nutrients, we discussed carbohydrates today. In our next article, we’ll talk about fats.

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