Nutrition & Sources

To begin this section, we start with core concepts of exercise, specifically weight training. I believe the majority of people tend to be interested and educated on working out rather than nutrition, so we begin with that. It is first important to note that physical activity of all forms is highly encouraged, and there is no form that is “inferior” to another because everybody has different bodies and therefore different needs that can be met with certain movements. It is also important to say that you should exercise in a way that you actually want to do; even though there are many fitness “experts” in the world that tend to push certain workout programs on others, you still have a say in what you do with your body, and exercise should be enjoyable for the most and not a burden.

With this all being said, in my opinion, weight training is extremely beneficial for the physical health of almost all age groups. In short, our bodies slowly weaken, lose muscle, and generally decompose as we age unfortunately. However, weight training can slow the process of muscle loss and improve heart health in the long run. These are just a couple benefits, but weight training ultimately increases chances of longevity for all individuals.

In terms of nutrition, this research is not intended to give demands toward the reader in regards to what they should be eating and a strict “diet” plan; it is solely based on objective facts and the most recent scientific research. With that said, the first concept that should properly understood is macronutrients. The three predominant macronutrients – carbohydrates, proteins, and fats – are what we will be focused on.

Carbohydrates are responsible for providing the body with energy. However, this energy can be easily misunderstood for the same “energy” someone may have after ingesting caffeine or experiencing a “sugar rush.” Once our bodies have fully digested carbohydrates in the form of mainly glucose, a.k.a. sugar, and galactose, our body stores them in various places depending on hormones. Storage forms of carbohydrates include liver, muscles, and fat (See fig. 4 for a visual). As expected, excess intake of carbohydrates results in excess body fat being created. In terms of where fat is stored on our bodies, it varies from person to person. But in order to prevent this from happening, carbohydrate intake should be limited to accommodate one’s physical needs.

Figure 4: Diagram showing where in our bodies that carbohydrates are absorbed in glycogen stores, along with excess water that will be held onto. (Image credit: Linkedin)

The next macronutrient that every person – regardless if they’re actively taking care of exercise and nutrition or not – should be familiar with and consuming enough of regularly is protein. Now, I’m sure that just about everyone has a general understanding of what protein does for out bodies: help build muscle tissue. While this exactly true, it’s not the whole picture and function of the nutrient. Protein is absolutely essential maintaining muscle, as consuming a lesser amount of it than what is required for one’s bodily functions could result in long-term muscle loss, which is blatantly a negative effect. In order to prevent this from occurring, 10%-35% of your daily calories should come from protein, or, as a simpler way to determine protein goals, you should consume around 0.8g of protein per kilogram of body weight (Wempen). However, this is just a general estimation, and protein needs vary from person to person. For instance, athletes who train vigorously throughout the week will require much more protein than a sedentary adult. Our bodies can also convert protein into a source of energy just as we get energy from carbohydrates and lipids (fats). This is how individuals who choose to go on a keto or low-carb diets maintain energy to a certain degree. However, protein is not the bodies preferred source of energy like other nutrients are, and relying on protein foods for energy may result in unwanted side effects such as low energy levels and even organ damage.

Fats are the other macronutrient that provide energy for the body. However, the energy absorbed from fats is used differently than the likes of carbohydrates. In short, the energy that is produced from consumed fats is used during low-intensity, endurance activity, whereas the energy from carbohydrates are primarily used in more vigorous activity in shorter bursts like weightlifting. With that being said, it is generally much easier for one’s body to store and build excess fat, though genetics do have a key role in fat storage; males tend to store more excess fat in their chest and abdominal region, and females tend to store more excess fat around the hips and legs. But since everyone has a different metabolism, everyone stores and loses fat in different places and at different “speeds.” In terms of how much fat you should be consuming, again, it is dependent on your personal needs. If you’re someone who regularly participates in lower-intensity, endurance-based cardio, then a higher daily consumption of fat is necessary. A lower consumption of fat can be beneficial from a weight loss perspective since one gram of fat is equal to nine calories, but keep in mind that fats are also required for many other bodily functions such as proper hormone production.

Now that we have covered the basic functions of the three main macronutrients, where can these different nutrients be found in the food we eat? Well, it should be noted that the consumption of whole, unprocessed foods is where we can get the vast majority of these nutrients as well as vitamins & minerals, which are also objectively essential for maximum health status and function. Though processed and packaged foods can be much more favorable than whole foods we consider to be “healthy,” most products contain unnecessary additives that destroy the healthy bacteria in our bodies that are responsible for proper digestion and absorption. It should also be made clear that the use of supplements is not required to fulfill micro/macronutrient needs unless prescribed otherwise by a medical professional. This website does not outline specific foods that should be consumed in order to account for daily nutritional needs, but the Dietary Guidelines for Americans and MyPlate are extremely useful for finding more detailed information regarding nutrition, which can be found in the “Further Readings” section.

Works Cited

Admin. “What Is Metabolism? – Definition, Types, Process.” BYJUS, BYJU’S, 29 July 2020, byjus.com/biology/metabolism/.