The human body is a machine consisting of levers and counter-levers that make locomotion possible. At the center of it all is the brain, whose synaptic processes allow for thought. Both instances can't be achieved unless the proper nutrients are ingested that allow the body to perform at its maximum capacity.
Amino Acids
Maximum performance couldn't be possible without amino acids, molecules made of varying degrees of carbon, oxygen, hydrogen and nitrogen, the four main gases of the human body. With enough amino acids, the body can perform every function, whether it's wrestling with a sibling, listening to a phone conversation or running up a hill. Not enough amino acids, and the body is put at a severe disadvantage. There are 20 amino acids, 10 of which aren't manufactured in the body and must be obtained through food. Although the amino acids have several tasks, perhaps the most important is creation of protein.
Protein
Muscle tissue that makes up the musculoskeletal system of muscles, bones, ligaments and tendons -- all the basics that make the human body perform a variety of physical functions -- is made of protein, the essential building block of the body. When not enough protein is consumed over a duration of time, muscle function is impaired. Luckily, most humans get enough daily dietary protein to meet their requirements, which vary according to age and level of activity. Simply put, the average individual needs about 0.6 g of protein per pound of body weight; highly active athletes, such as NFL running backs, require about 0.8 g per pound. The best sources of protein are animal meats, milk and plant sources such as nuts.
Carbohydrate
Demonized by popular low-carb fad dieting, in truth, carbs are the body's prime source of energy. When enough carbs are ingested, the body has plenty of energy for use, but the type of carb ingested dictates energy quality. For instance, candies, sodas and white bread all have very fast, but short-lived impacts on blood sugar levels, which is "energy." These simple carbs are burned very quickly by the body, while complex carbs derived from oatmeal and sweet potatoes create energy that lasts longer. Generally speaking, refined carbs -- such as white breads, white rice, white potatoes and pre-packaged baked goods -- should be eschewed for fresh fruit and whole grains that give the athlete or average person more energy for activity.
B Vitamins
Eight vitamins make up the group known as the B vitamins, all of which promote healthy cell growth and regulate metabolism, two processes in the body that, when working correctly, aid in ensuring other processes, such as tissue repair and digestion, work at their peak. B vitamins also improve immune function so that the body can stave off disease. The B's also acts to slow down certain cancerous cell growths. Simply put, vitamin B deficiencies leave the body open to invading pathogens, irregular heartbeat, birth defects, sexual dysfunction, anemia and certain mental disorders. The best sources for all the B vitamins are beans, legumes, certain beers, bananas, molasses and whole grains. Of the eight, only B5 and B7 have no known toxicity levels from ingesting too much.
References
- "Nutrition: Concepts and Controversies, 10th Ed."; Francis Sizer Webb et al; 2008
- American Dietetic Association: Eat Right for Sports and Performance
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