Nutrition
Good nutrition is an essential part of a healthy lifestyle. Whether it’s used for muscle building, weight loss, recovery from injury or the maintenance of the training state, nutrition ensures that the training stimuli are supported and the body recovers sufficiently for the next training session. A healthy diet also reduces the risk of certain diseases, such as diabetes and cardiovascular disease.
The food components can be divided into three so-called macronutrients: carbohydrates, fats and proteins.
Carbohydrates
Carbohydrates are an important energy source. The body needs carbohydrates in order to function properly. Carbohydrates stimulate the production of red blood cells and are, moreover, in the form of glucose, of great importance for the brains.
Carbohydrates are present in many products such as bread, pasta, rice, fruit, milk and soft drinks.
If carbohydrates are eaten, it will be broken down in the body into glucose. Glucose affects blood sugar and insulin levels. Glucose causes a rise in blood sugar levels, allowing the body to produce insulin and thus insulin levels rise. As a result, glucose is stored as energy in the (muscle and liver) cells in the human body. Blood sugar and insulin levels then decrease again.
There is a distinction between fast and slow carbohydrates. Fast carbohydrates ensure a rapid rise and fall in blood sugar. The rapid rise in the blood sugar level is accompanied by a hyperactive feeling. The rapid decline, however, is accompanied by a dip. Slow carbohydrates ensure a gradual rise and fall in blood sugar, which is desirable.
If there is a high blood sugar level regularly for a long period, then more insulin is needed to lower the blood sugar levels. This causes for the body to keep making insulin, because the body gets less responsive to the insulin produced. If this is the case, there is the possibility of insulin resistance. An insulin resistant person will not be able to store glucose in the liver and cells effectively and will store the glucose in the fat storages, often around or between the organs.
Fast carbohydrates are present in products like sugar, sweets, white bread, biscuits, white rice and soda. Slow carbs include whole wheat bread and brown rice.
Fats and Oils
Fats are another important source of energy. Fats provide proper conduction of nerve impulses and skin protection.
Fats are found in many different products, such as meat, chips, fish, pastries, cheese, eggs and butter.
Eating fat affects cholesterol levels. There is a difference between good and bad cholesterol. In order to reduce the risk of getting cardiovascular disease, it is important to keep the good cholesterol, HDL, as high as possible and keep the bad cholesterol, LDL, as low as possible.
Good cholesterol is mainly found in oils like olive oil (extra virgin), fish oil and in products such as fish, nuts and chocolate with a high cocoa content. Oils fit into the category of unsaturated fats. Bad cholesterol is primarily found in cakes, chips, fatty meats and sugary chocolate. Additionally exercise increases HDL and decreases LDL. These fats are categorized as saturated fats.
In addition to saturated and unsaturated fats, there are also trans fats. Trans fats occur upon hardening of unsaturated fatty acids and increase the risk of cardiovascular disease and diabetes type II. Trans fats are found in cookies, candy, chocolate, margarine and coffee powder. In fast food restaurants, trans fats are used in order to improve the taste and the texture of the food. This percentage is dropping, because more and more studies demonstrate that trans fats are bad for health.
Proteins
Proteins are very important for the recovery of the body. Protein is an umbrella term for amino acids, the building blocks of the human body. Proteins further ensure a proper functioning of the thyroid and the construction of certain brain hormones.
Proteins are found mainly in meat, fish, eggs, beans and dairy products. The effect of the intake of protein is greatest in the first two hours after exercise. Proteins themselves are not stored in the body. The proteins are split, wherein nitrogen is released. It is used for recovery of the body; the excess is excreted by the body through feces and urine. If more nitrogen is excreted than is required in the body for recovery, there is a negative nitrogen balance. The aim is to always have a positive nitrogen balance.
As previously indicated, meat is a major source of protein. There is the choice between processed and unprocessed meat. In a recent report the WHO (World Health Organisation) concluded that frequently eating processed meat gives a greater chance of getting cancer. Processed meats include sausages, bacon, bacon and salami. Chicken, turkey, lamb and steak are examples of unprocessed meat.
Vitamins and minerals – The micronutrients
It is important that the carbohydrates, fats and proteins that are consumed are relatively dense and are rich in vitamins and minerals. If this is not the case, then they are more likely to be empty calories ( candy and sweets for instance).
Vitamins and minerals are essential for the proper functioning of the body. Having the right micronutrient balance, ensures that the body uses the macronutrients it is fed properly and effectively.
Thus, potassium is important for a good water distribution in the body. Additionally antagonizes against sodium and thus maintains proper blood pressure. A good source of potassium are bananas. Zinc is responsible for proper functioning of the thyroid, while vitamin D and calcium both play a role in maintaining strong and healthy bones and reduce the risk of osteoporosis (brittle bones).
When regular and healthy eating habits are maintained, the recommended daily intake of most vitamins and minerals will be achieved. However, there are a few of which the required quantities of vitamins can not be achieved by food alone. Vitamin D is predominantly produced by the body when exposed to sunlight. However, in the autumn and winter months the sun in the Netherlands is not strong enough to provide vitamin D. Supplementation in the shape of tablets or vitamin pills could be a solution.
Fiber and intestinal flora
In addition to vitamins and minerals, fiber in the diet is important for the intestinal flora. In the colon there are millions of (good) bacteria. These bacteria provide good bowel movement and protect against inflammation and cancer. Proper nutrition strengthens the intestinal flora, while the wrong diet could bring the intestinal flora out of balance and allows for a greater chance of inflammation and diseases. Fibers, both soluble (fermentable) and insoluble (non-fermentable), provide flexible intestines and the bowel movements proceed without too many problems. Fibers can also help prevent intestinal complaints such as abdominal pain, diarrhea and constipation and maintain a healthy intestinal flora. Soluble fibers are present in beans, pears, bananas and soybeans. Insoluble fibers are found in apples, cabbage, and whole grain products. Vitamin K (K1 and K2) also plays an important role in the maintenance of a healthy intestinal flora. Vitamin K1 is mainly found in green vegetables like kale, spinach and broccoli. Vitamin K2 is found in meat, dairy and eggs.
Whole- or Organic foods
Organic food is a wise choice and has several additional benefits. Organic products contain (compared to non-organic foods) higher levels of vitamins and minerals. In addition, pesticides and antibiotics are used less with organic food. Organic bread is made of organic wheat and doesn’t need a lot of pesticides, which also means the consumer takes in less pesticides. Organic meat contains less growth hormone and antibiotics, partly because these animals have a diet of natural foods and have more space to move freely. Free-range eggs are produced by hens that have a larger living space and often (mostly in the spring and summer) come outside. On organic vegetables and organic fruits there are also less pesticides found than on non-organic vegetables and fruits. There is still much debate about the results of research into organic food, but it is assumed that in general these products are healthier and more nutrient dense.
