We are what we eat. Regular consumption of healthy and variety of foods will definitely keep us Healthy. Body requires certain type of foods in good quantity while others should be taken in moderate to less quantity. When we do regular exercise, body’s demand for good and essential foods increases to help body grow. In the language of science, foods are known as nutrients. Body requires several types of nutrients to perform various functions in the body in healthy manner. These nutrients are divided in two types: Macronutrients and Micronutrients.

Macronutrients, which are required by the body in large quantities, come in three basic varieties . These three varieties are Protein , Carbohydrate and Fats . All food is made up of some molecular combination of carbon, hydrogen and oxygen expect for protein, which contains those molecules plus nitrogen. Micronutrients, which are required by the body in very small quantities but nevertheless very essential, come in two categories. They are Vitamins and Minerals.

Carbohydrate should be about 60% of our daily food intake, Protein should be about 25 % of our daily food intake and Fat should be about 15% of our daily food intake. Each macronutrients plays a number of complex roles in the body. However, on a practical basis, when it comes to weight control or weight gain these roles can be described as under:

PROTEIN
Even though the daily requirement of Protein is less than the Carbohydrate, it is discussed here first because of its importance in building quality muscles and keeping body strong and shapely. Protein provides the raw material for muscle building. Protein are the main substances used to build and repair tissues such as muscles, blood, internal organs, skull, hair, nails, and bones. They are a part of hormones, enzymes, and antibodies and help maintain normal body fluid balance. Proteins can also be used as a source of energy, but only if there are not enough carbohydrates and fats available.

Protein is made up of a number of amino acids. The body is able to manufacture most of them but there are nine essential amino acids that the body cannot produce and that have to be obtained form your daily food intake to have the benefits of protein. 1 gram of protein gives 4 calories. If you intend to do bodybuilding then you need 2 gram of protein per kg of body weight. Animal sources of protein are generally complete protein i.e. it contains all the essential amino acids. ( 1 glass of milk gives approx. 8 gm of protein, 100 gm of chicken gives approx. 25 gm of protein, 100 gm of mutton gives approx. 20 gm of protein, 100 gm of fish gives approx. 20 gm of protein, 1 whole egg gives approx. 5 gm protein, 1 egg white gives approx 3 gm of protein ). Vegetable sources of protein are generally incomplete protein unless 2 or 3 types of vegetables and grains are mixed together. For example a combination of rice, beans, sprouts and daal gives complete protein. However soybean is the only source of Veg. protein which is complete and gives approx. 40 gm of protein per 100 gm.

Protein is made up of more than 22 amino acids and all these amino acids are used to synthesize proteins. Amino acids are building blocks of protein and body muscles. Besides building cells and repairing tissue, they form antibodies to combat invading bacteria & viruses; they are part of the enzyme & hormonal system; they build nucleoproteins (RNA & DNA); they carry oxygen throughout amino acids. The shape and other properties of each protein is dictated by the precise sequence of amino acids in it. Few of them are essential amino acids and these are to be taken daily through foods we eat. Others are non-essential amino acids which body can synthesize of its own. All amino acids together make the protein effective and it is said that in the absence of even a single amino acid the protein’s job of muscles building gets adversely affected. Each amino acid consists of an alpha carbon atom to which is attached… . a hydrogen atom, . an amino group (hence “amino” acid), . a carboxyl group (-COOH). This gives up a proton and is thus an acid (hence amino “acid”) , . one of 22 different “R” groups. It is the structure of the R groups that determines which of the 22 it is and its special properties.

Essential amino acids (These must be supplied to the body from food or supplements) Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
Non-essential amino acids Arginine, Cystine, Tyrosine, Alanine, Asparagines, Aspartic acid, Glutamic acid, Glutamine, Glycine, Hydroxylysine, Hydroxyproline, Ornithine, Taurine.

Few of the amino acids have unique properties and extremely beneficial to bodybuilders and power athletes and hence these amino acids are available in the form of supplements. Few of the Amino Acid Supplements in order of their significance, are as under:
Glutamine: Even though it is a non-essential amino acid, it is often described as being conditionally essential. Under times of physical stress you may need to ingest glutamines to match the needs of your body. A well maintained intra-muscular glutamine store ensures that there is no muscles breakdown (catabolism). It is also believed that glutamine plays an important role in maintaining a healthy immune system.
Branched-Chain Amino Acids (BCAA): There are three amino acids namely Leucine, Valine and Isoleucine which are together as a group known as BCAAs. Effect of BCAAs on power and strength athletes is very impressive, which includes sparing muscle glycogen, decrease muscle breakdown, increase fat free mass and decrease one’s perception of effort during exercise (exercise feels easier).
Creatine: Creatine is derived form 3 amino acids – Arginine, Glycine and Methionine. It increases power and strength. It helps recover faster between sets so you can train harder. It also increases body weight. Its effect on body can be seen and felt directly. NOTE: (These supplements are not drugs or steroids. These are natural products extracted from natural foods).

CARBOHYDRATE (1gm gives 4 calories of energy):
The second macronutrient is carbohydrate which is the major source of energy used by the body to provide force for work, cell maintenance and heat. Carbohydrates also play crucial role in the digestion and regulation of fat and in protein metabolism. The major sources of carbohydrates are breads, cereals, fruits, pulses, vegetables and milk.
Carbohydrates are divided into Simple carbohydrates and Complex carbohydrates. Simple carbohydrates are known as Sugars and have little nutritive value. They give quick energy but for a very short period of time. Complex carbohydrates are known as Starch. They release energy slowly but for a longer duration and therefore very helpful for long workouts. Complex carbohydrates are formed when simple carbohydrates molecules link together. Complex carbohydrates provide many valuable nutrients to the body and can also be an excellent sources of fibre.

Dietary fibre is a type of complex carbohydrate made up of plant material that cannot be digested by the enzymes of the stomach in human body. It is mainly present in leaves, skins, roots, and seeds. These carbohydrates consist of cellulose, hemi cellulose, pectin, plant gums and mucilages. The dietary fibre have the property of holding water and swell and behave like a sponge as it passes through GI tract. Fibre adds bulk to the diet and increases transit time in the gut. Therefore even though a lot of food is eaten, the fibre content of the food remain undigested reducing the chance of overeating and getting fat because the entire fibre contents are eliminate through the excretory system. However, due to unique property of the fibre which gives the sense of fullness in the stomach, you do not feel hungry. Too much processing and refining our daily eating foods removes almost all of the natural fibre and deprive us from the benefits of dietary fibre. In our daily diets, the main sources of dietary fibre are whole-grain cereals and breads, fruits, and vegetables. Fibre is important in the diet because it may help decrease the risk for cardiovascular disease and cancer. In addition, several other health disorders have been linked to low fibre intake, including constipation, diverticulitis, gallbladder disease, and obesity.

FAT (1 gm gives 9 calories):
The third macronutrient is Fat. Fats or lipid is also used as a source of energy in the human body. They are the most concentrated source of energy. Fats are also a part of the cell structure . They are used as stored energy and as an insulator for body heat preservation. They provide shock absorption, supply essential fatty acids and carry fat-soluble vitamins A,D,E and K. The basic sources of fat are Milk and other dairy products, meats and oils. 1 gm of Fat gives 9 calories i.e. to reduce 1kg of body fat one has to spend 9000 calories. There are two types of fats in different food items : Saturated Fat and Unsaturated Fat. Fat comes from two major sources viz. plant source and animal source. The fat from plant sources also known as unsaturated fat which is not very harmful. But the fat from animal sources contain saturated fat which is very harmful for cardio vascular system of the body because of its tendency to cling to the inner linings of the arteries making it narrow. This may lead to heart problems. Those fats which is liquid in room temperature is usually fat from plant sources whereas fat which is semi liquid or solid in room temperature is usually fat from animal sources . Oil is a liquid fat and has the same amount of calorie per gram i.e. 9. FAT contents: In animal foods, the level of saturated fat is very high and the level of unsaturated fat is very low. On the other hand, the level of unsaturated fat is very high and that of saturated fat is very low in vegetable foods. The level of cholesterol in blood increases and the blood vessels are hardened when saturated fat is consumed in a large quantity. And that is why , all the foods, which contain high level of saturated fat are dangerous for the heart. The chances of a heart attack are reduces if unsaturated fat is used instead of saturated fat. In the vegetable fat there is a substance called cytosterol, which reduces the level of cholesterol in the blood. We should reduce the intake of foods rich in saturated fat and they should be substituted with the food containing unsaturated fat. Following food items contain plenty of saturated fat and must be avoided:
Ghee, butter, vegetable ghee, coconut oil, palm oil, whole milk, cream, khoya, sweets, ice-cream, chocolate, Egg yolk, meat etc. Following food items contain plenty of unsaturated fat which are good in small quantity:
Safflower oil, sweet corn oil, soybean oil, cottonseed oil, til oil. The fat contained in the groundnut oil is called mono-unsaturated fat and it is less beneficial. Cholesterol: Cholesterol is a substance essential for the body. It is found in Fats and of two types. Good cholesterol (HDL) and Bad cholesterol (LDL). The Good Cholesterol is helpful in several processes of the body. Without it, brain cannot function effectively. It is also essential for maintaining the endocrine secretions in the body.

MICRONUTRIENTS – Vitamins & Minerals.

Vitamins are organic substance essential for normal metabolism, growth and development of the body. Vitamins are found only in living things, that is, plants and animals. They must be supplied in the diet or through dietary supplements. Vitamins are essential for the normal functioning of our bodies. They are necessary for our growth, vitality, and general well-being. They are classified into two types based on their solubility: Fat-soluble vitamins (A,D,E and K) and Water soluble vitamins (B complex and C). Vitamins cannot be manufactured by the body, hence; they have to be obtained through a well-balanced diet.

Vitamin A- (Retinol) Necessary for growth & repair of body tissues; helps maintain smooth, soft disease-free skin; helps protect the mucous membranes of the mouth; nose , throat & lungs, thereby reducing susceptibility to infection; protects against air pollutants; counteracts night-blindness & week eyesight; aids in bone and teeth formation. Milk, cheese, butter, green leafy vegetables, cabbage, carrot, red and yellow fruits (mangoes, papaya, tomato) are good source of Vit.A. Large amounts of Vitamin A are also found in fish liver oils (e.g. cod liver oil). All colored fruits & vegetables have vitamin A. Deficiency may result in night blindness; increased susceptibility to infections; rough, dry, scaly skin; loss of smell & appetite; frequents fatigue;defective teeth & gum’s retarded growth.

Vitamin B Complex:-

Vitamin B-1 (Thiamin): Plays a key role in the body’s metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles & heart; stabilizers the appetite; promotes growth & good muscle tone. Found in whole wheat, rice husk, peanuts, oat meal, most vegetables, milk, legumes, liver and meat. Deficiency may lead to the loss of appetite; weakness & feeling tired; paralysis & nervous irritability; insomnia; loss of weight; vague aches & pains; mental depression & constipation; heart & gastrointestinal problems.

Vitamin B-2 (Riboflavin): Necessary for carbohydrate, fat & protein metabolism; acids in the formation of antibodies and red blood cells; maintains cell respiration; necessary for the maintenance of good vision, skin, nail& hair, alleviates eye fatigue; promotes general health. Whole grains, milk, liver, meat etc. have Vitamin B-2. Deficiency may result in itching and burning eyes, sores in the mouth & lips, blood shot eyes, purplish tongue; dermatitis; retarted growth; digestive disturbances.

Vitamin B-3 (Niacin or Nicotinic Acid): Helps normal functioning of gastro-intestinal tract and maintains normal skin condition, health of nervous system including good memory and absence of insomnia etc. Whole wheat, green vegetables, pulses and beans, peanuts, meat liver are good sources. Deficiency results in gastro-intestinal and skin lesions and dysfunction of nervous system, loss of weight, insomnia and general weakness.

Vitamin B-5 (Pantothenic acid): Necessary for synthesis of antibodies, normal digestive and nervous system. Whole wheat, bran, peas, liver and kidney are good sources. Deficiency results in Skin becoming dry, fatigue and anaemia set in. Muscles ache.

Vitamin B-6,(Pyridoxine): Necessary for the synthesis & breakdown of amino acids, the building blocks of protein; aids in fat and carbohydrate metabolism; aids in the formation of antibodies; maintains the central nervous system; aids in the removal of excess fluid of premenstrual women; promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea & stiffness of hands; helps maintain a proper balance of sodium & phosphorous in the body. Wheat germ, bran, milk, banana, peanuts, raisins, cabbage, fresh fish and meat, liver, kidney are good sources. Deficiency may results in nervousness, insomnia, skin eruptions, loss of muscular control, anemia, mouth disorders, muscular weakness, dermatitis, arm & leg cramps, loss of hair slow learning, and water retention.

Vitamin B-12(Cobalamin) : Helps in the formation & regeneration of red blood cells, thus helping prevent anemia; necessary for carbohydrate, fat & protein metabolism; maintains a healthy nervous system; promotes growth in children; increases energy; needed for calcium absorption. Sources are Milk products, meat, eggs, liver. Deficiency may lead to anemia, poor appetite, growth failure in children, tiredness, brain damage, nervousness, degeneration of spinal cord, depression, lack of balance. Biotin - Aids in the utilization of protein, folic acid, pantothenic acid, and vitamin B-12, promotes healthy hair. Small quantities available in all food items. Maximum available in egg white. Deficiency may lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, grayish skin color. Folic Acid - Necessary for DNA & RNA synthesis, which is essential for the growth and reproduction of all body cells; essential to the formation of red blood cells by its action on the bone marrow; aids in amino acid metabolism. Green leafy vegetables, liver, sprouts, wheat germ, pulses, cheese are sources. Deficiency may result in gastrointestinal disorders, anemia, vitamin B-12 deficiency, pre-mature gray hair.

Vitamin C, (Ascorbic Acid): Essential for healthy teeth, gums & Bones; helps heal wounds, scar tissue, & Fractures; prevents scurvy; build resistance to infection; aids in the prevention & treatment of the common cold; gives strength to blood vessels; aids in the absorption of iron. It is required for the synthesis of collagen, the intercellular “cement” which holds tissues together. It is also one of the major antioxidant nutrients. It prevents the conversion of nitrates (from tobacco smoke, smog, bacon, lunch meats, & some vegetables) into cancer-causing substances. According to Dr. lines Pauling, the foremost authority on Vitamins C, Vitamin C will decrease the risk of getting certain cancers by 75%. Sources of Vitamin C include sweet-sour (citrus) fruits, myrobalan, tomato, watermelon, pear, cabbage, pineapple, potato and green leafy vegetables. Deficiency may lead to soft & bleeding gums, swollen or painful joints, slow-healing wounds & fractures, bruising, nosebleeds, tooth decay, loss of appetite, muscular weakness, skin hemorrhages, capillary weakness, anemia, impaired digestion.

Vitamin D (Calciferol): Improves absorption and utilization of Calcium and Phosphorous; required for bone and teeth formation; maintains a table nervous system and normal heart action. Sunlight is the best source. It also occurs in milk, eggs etc. Deficiency may lead to rickets, tooth decay, softening of bones, improper healing of fractures, lack of vigor, muscular weakness, inadequate absorption of calcium, retention of phosphorous in the kidneys.

Vitamin E (Tocopherol): Major anti-oxidant nutrient; retards cellular gain due to oxidation; supplies oxygen to the blood which is then carried to the heart and other organs; thus alleviating fatigue; aids in bringing nourishment to cells; strengthens the capillary walls & prevents the red blood cells form destructive poisons; prevents & dissolves blood clots; has also been used by doctors in helping prevents sterility, muscular dystrophy, calcium deposits in blood walls and heart conditions. Milk, germinated wheat, green leafy vegetables, vegetable oils (corn oil, cotton seed oil, soya oil), nuts and eggs are good sources. Deficiency may lead to rupture of red blood cells, loss reproductive powers, lack of sexual vitality, abnormal fat deposits in muscles, degenerative change in the heart and other muscles; dry skin.

Vitamin K(Phylloquinone): It is essential for the production of prothrombin, which is responsible for the clotting of blood. Found in wheat bran, green leafy vegetables, tomato, cauliflower, vegetable oils. Deficiency results in prothrombin not being manufactured by the body. As a result, blood fails to clot, and even minor cuts result in a lot of bleeding.

Minerals are inorganic elements found in the body and in food. They serve several important functions. Minerals are constituents of all cells, especially those found in hard part of the body (bones, nails, teeth). They are crucial in the maintenance of water balance and the acid-base balance. They are essential components of respiratory pigments, enzymes and enzyme systems and they regulate muscular and nervous tissue excitability. Water is the most important nutrient and is involved in almost every vital body process. Approximately 70% of total body weight is water. It is used in digestion and absorption of food, in the circulatory process, in removing waste products, in building and rebuilding cells and in the transport of other nutrients. Water is contained in almost all foods but primarily in liquid foods, fruits and vegetables. Besides the natural content in foods, it is recommended that every person drink at least eight to ten glasses of fluids a day. As important as vitamins are, they can do nothing for you without minerals. Vitamins cannot be assimilated without the aid of minerals. And though the body can manufacture a few vitamins, it cannot manufacture a single mineral. All tissues and internal fluids of our body contain varying quantities of minerals. Minerals are constituents of the bones, teeth, soft tissue, muscle, blood, and nerve cells. They are vital to over all mental and physical well-being. Minerals act as catalysts for many biological reactions within the body, including muscle response, the transmission of messages through the nervous system, the production of hormones, digestion and the utilization in foods.

(1) CALCIUM:- It is found in Milk, and milk products, green leafy vegetables, beetroots, fig, grape, water-melon, millet and black grams. Oysters also contain plenty of calcium. IMPORTANCE: Builds and maintains bones and teeth; regulates heart rhythm; eases insomnia; helps regulate the passage of nutrients in & out of the cell walls; assists in normal blood clotting; helps maintain proper nerve and muscle function; lowers blood pressure; important to normal kidney function and in current medical research reduces the incidence of colon cancer, and reduces blood cholesterol levels. DEFICIENCY SYMPTOMS: May result in arm and leg muscles spasms, softening of bones, back and leg cramps, brittle bones, rickets, poor growth, osteoporosis ( a deterioration of the bones), tooth decay, depression.

(2) PHOSPHORUS: It is found in milk, cheese, yeast, dry fruits, soybean, date, carrot, guava, eggs, fish and meat. IMPORTANCE: About 80% of the phosphorus in the body is present in the bones and teeth. It is an important constituent of every cell. It helps to regulate the pH of the blood, and is necessary for the formation of substances like DNA, RNA,ATP which are essential for life processes. DEFICIENCY SYMPTOMS: Lack of phosphorous causes weakening of the bones and teeth and loss of weight.

(3) IRON: It is found in methi, mint green leafy vegetables, sesame, millets, grams, green grams, black grams, soybeans, dates, mangoes eggs, meat, liver etc. IMPORTANCE: Its major function is to combine with protein and copper in making hemoglobin. Hemoglobin transports oxygen in the blood from the lungs to the tissues which need oxygen to maintain basic life functions. Iron builds up the quality of the blood and increases resistance to stress and disease. It is also necessary for the formation of myoglobin which is found only in muscle tissue. In the absence of iron, the cells cannot take up oxygen or eliminate carbone dioxide. Iron also prevent fatigue and promotes good skin tone. DEFFICIENCY SYMPTOMS: May result in Anemia, weakness, paleness of skin, constipation.