Fitness & Nutrition Training

Exercise and proper nutrition work in synergy to develop health, fitness and functionality. Exercise icon Jack LaLanne stated, "Exercise is king, nutrition is queen, put them together and you've got a kingdom." Exercise is the catalyst to strengthening your cardiovascular and musculo-skeletal systems, while proper nutrition is the source of energy for exercise and life. Correctly and consistently perform exercises you enjoy and consume quality foods for energy to propel yourself toward achieving your fitness goals.

Fluids

Proper nutrition starts with hydration. According to New Scientist author Jessica Hamzelou, "A human can be expected to survive for weeks without food, but a thirsty person deprived of water would last a matter of days." Registered dietitian, Daniel Howell states, "A urine color of deep yellow or brown may indicate a dehydration status." Water provides nutrients to the cells and is a key factor in aerobic training. Endurance exercises require hydration before, during and after the event.

Calories

Losing weight requires burning more calories than you consume. Starvation diets are counter productive to health and fitness because they deprive the body of essential nutrients, slow down your metabolism and force the body to break down existing muscle and use its protein for energy. The proper quality and quantity of calories must be consumed throughout the day. Limit calories from fast food, sweets and alcohol.

Carbohydrates

Carbohydrates, or carbs, are broken down into two groups, digestible and indigestible, also called dietary fiber. Digestible carbohydrates consist of simple and complex carbs. Simple carbohydrates, or simple sugars, have a high glycemic index, meaning they spike blood glucose levels and increase energy for a short duration. Complex carbohydrates from pasta, rice, fruits and vegetables provide high amounts of nutrients and have a lower glycemic index, providing long lasting energy. Consume fruits before and during your workout while carb loading works well the night before a long training session. It is best to consume complex carbs throughout the day to sustain a steady level of energy.

Protein

The essential function of protein in fitness is to build and repair muscle tissue. Protein is broken down into subunits called amino acids, which are used for almost every one of the body's physiological processes. Chicken breasts, egg whites and fish are excellent sources of high quality protein. For the average person, protein should be about 30% of your daily caloric consumption and is best digested and utilized for muscle growth in small to moderate quantities eaten throughout the day. Some medical conditions, however, require different proportions and consultation with a doctor and a nutritionist.

Fats

Fat consumption is an important part of all health and fitness program. Fats deliver nine calories per gram, which is more than twice the amount protein and carbohydrates supply, thus are a great source of energy. Fat consumption should be around 30% of your total calorie intake. Cut the extra fat off your meat, limit your consumption of saturated fats, like butter and full-fat dairy products, and avoid all hydrogenated fats. Consume monounsaturated fats, such as avocados, nuts, olive oil and sesame oil for energy replacement after you exercise. Again, some medical conditions require different strategies and consultation with a health care professional.