Nutrition is the food we eat, necessary for health and growth. There is a famous saying “We are what we eat”.

Fitness is 70% diet and 30% exercise. This means that eating healthy is more important than doing thousands of sit-ups. Remember, you can’t out-train a bad diet.

nutrition containing cereal, apple, orange, strawberry and a cup of orange juice

ROLES OF NUTRITION TO FITNESS
1. Nutrition provides the body with the energy it requires to function

The Total metabolic rate is the total amount of energy the body spends to function. It comprises of:

  • Basal metabolic rate. The energy the body requires to carry out basic functions such as breathing, digestion, blood circulation, regulating hormone levels, growing and repairing cells. This amount to about 60 to 70 per cent of calories burns in a day.
  • The energy required to do all kinds of physical activity. This amounts to 20 per cent of daily energy use.
  • Thermic effect of food – is the energy you use to eat, digest and metabolize food. It amounts to about 5 to 10 per cent of daily energy use.
2. It helps our muscles grow

Adequate nutrition is essential for building muscles. Your nutrition should correlate with your fitness goal. For example, if you plan to lose weight, you can substitute animal protein such as chicken and fish for whole grains, legumes, vegetables and fruits while if you are planning on bulking – bodybuilding, the opposite is true. The quality of the diet improves our fitness.

3. It helps boost our immune system

The right nutrition helps boost our immune system, preventing us from falling sick.

Our immune system helps us to against bacteria, virus, fungi and parasitic infections.

Protein is part of the body’s defence mechanism. It’s necessary to eat the right balance your diet. Examples of proteins include seafood, lean meat, poultry, eggs, beans and peas, soy products and unsalted nuts and seeds.

Fruits are essential to provide us with vitamins with numerous health benefits.

4. For treating diseases

Nutrition helps to treat some diseases – this is known as diet therapy. Dietary treatment is the first and main therapeutic approach to obesity.

Obesity is a serious public health concern because it predisposes to other diseases such as high blood pressureheart diseases, liver diseases, diabetes mellitus and other health-related issues such as constipation, ulcers etc.

5. For Increasing bone strength

As women grow they reach the stage of menopause, many changes occur. Some hormones such as estrogen and progesterone become less produced.

Lack of estrogen causes a decrease in bone density, the bones become weaker – this is known as osteoporosis. It becomes more difficult to exercise, joint aches and pain.

Nutrition must be greatly depended upon to achieve fitness at this stage. Studies have shown that nutrition has a greater impact on bone strength than exercise.

NUTRITION AND WEIGHT LOSS

nutrition's role to weight loss. A woman hold a bowl of vegetables and a singer tape measure tied around her belly.

When talking about weight loss, nutrition comes to mind first way above fitness

Healthy Weight Loss = 80% Nutrition + 20% Exercise

This is Terri Edwards’s story. She is a licensed Food for Life Instructor.

Around 1995, I was twenty-eight years old and somewhat overweight. I began an excruciating exercise program of power walking/jogging 35-40 miles per week, plus an additional 20 miles on the bike. Did I lose the weight? Sure. Think of the calories I was burning! I thought I was eating healthier too, but learned later that what I thought was healthy, really wasn’t.

I was even featured in Shape magazine’s “Success Stories” in July 1998.

A few years later, I started gaining a little bit of weight back, even though I was wearing myself out with exercise. I came across an article that said as we age, our metabolism slows down due to natural muscle mass decreases, so we need to increase our calorie burning exercise. If we don’t, we gain 10 lbs every few years, even though we are still exercising. I remember thinking, “WHAT?!” I was exercising myself to death to keep the weight off, and now I’m going to need to continually increase the intensity and distance, just to keep from gaining? That discouragement was the beginning of the end of my exercise-warrior days.

 As we age our body’s metabolism response to exercise decreases.

It becomes more difficult to burn calories and lose weight by just mere exercising alone.

It’s important to note that not only diet and nutrition play a role in Weight loss.

Weight gain depends on a complex of factors which include metabolismgenetics, ageing, diet, hormone regulation, and the impact of the environment on your lifestyle, including sleep, physical activity and stress.

Dietrine Carb Blocker can you help reduce the amount of carb absorbed thereby reducing weight gain.

BALANCED DIET

A balanced diet is a diet that contains an adequate proportion of carbohydrate (carbs), protein, fats, vitamins and mineral and water. A Balanced diet is an optimal diet the body needs to get the nutrients it need to function it best.

About 50 to 60 per cent of your total daily calories should come from carbohydrate, about 12 to 20 per cent from proteins and about 30 per cent from fat.

It is recommended you eat 5 times per day.

You should have a diet plan if you want to achieve a specific goal whether it is to lose weight or to gain muscles.

HOW TO CALCULATE THE NUMBER OF CALORIES YOU GET FROM FOOD

A Calorie/kilocalorie is the energy needed to raise the temperature of 1 kilogram of water through 1°C. It is often used to measure the energy value of foods.

1 g of  Carbohydrate and Protein gives 4 Calories each while 1 g  of Fat gives 9 Calories.

Food: Calories

You should be able to calculate the calories you get from diet. You can use a food calorie calculator to do this.

The exact number of calories might vary. This is an approximate measure.

Common food and the calories you get from it

  1. Apple, medium: 72
  2. Bagel: 289
  3. Banana, medium: 105
  4. Beer (regular, 12 ounces): 153
  5. Bread (one slice, wheat or white): 66
  6. Butter (salted, 1 tablespoon): 102
  7. Carrots (raw, 1 cup): 52
  8. Cheddar cheese (1 slice): 113
  9. Chicken breast (boneless, skinless, roasted, 3 ounces): 142
  10. Chili with beans (canned, 1 cup): 287
  11. Chocolate chip cookie (from packaged dough): 59
  12. Coffee (regular, brewed from grounds, black): 2
  13. Cola (12 ounces): 136
  14. Corn (canned, sweet yellow whole kernel, drained, 1 cup): 180
  15. Egg (large, scrambled): 102
  16. Graham cracker (plain, honey, or cinnamon): 59
  17. Granola bar (chewy, with raisins, 1.5-ounce bar): 193
  18. Green beans (canned, drained, 1 cup): 40
  19. Ground beef patty 193 (15 per cent fat, 4 ounces, pan-broiled):
  20. Hot dog (beef and pork): 137
  21. Ice cream (vanilla, 4 ounces): 145
  22. Jelly doughnut: 289
  23. Ketchup (1 tablespoon): 15
  24. Milk (2 per cent milk fat, 8 ounces): 122
  25. Mixed nuts (dry roasted, with peanuts, salted, 1 ounce): 168
  26. Mustard, yellow (2 teaspoons): 6
  27. Oatmeal (plain, cooked in water without salt, 1 cup): 147
  28. Orange juice (frozen concentrate, made with water, 8 ounces): 112
  29. Peanut butter (creamy, 2 tablespoons): 180
  30. Pizza (pepperoni, regular crust, one slice): 298
  31. Pork chop (centre rib, boneless, broiled, 3 ounces): 221
  32. Potato, medium (baked, including skin): 161
  33. Potato chips (plain, salted, 1 ounce): 155
  34. Pretzels (hard, plain, salted, 1 ounce): 108
  35. Raisins (1.5 ounces): 130
  36. Ranch salad dressing (2 tablespoons): 146
  37. Red wine (cabernet sauvignon, 5 ounces): 123
  38. Rice (white, long grain, cooked, 1 cup): 205
  39. Salsa (4 ounces): 35
  40. Shrimp (cooked under moist heat, 3 ounces): 84
  41. Spaghetti (cooked, enriched, without added salt, 1 cup): 221
  42. Spaghetti sauce (marinara, ready to serve, 4 ounces): 92
  43. Tuna (light, canned in water, drained, 3 ounces): 100
  44. White wine (sauvignon blanc, 5 ounces): 121
  45. Yellow cake with chocolate frosting (one piece): 243
Conclusion
 knowing the calories you consume is very important if you want to reach a fitness goal or lose weight.
Calculate your total metabolic rate using the TDEE calculator and subtract it from the total number of calories consumed using the calories calculator.

For weight loss, the number of calories you consume must be less than the energy you spend. The opposite is true if you want to gain muscles.

Accumulation of extra calories is stored by your body as fat. 3500 extra calories equal to one pound of fat. Fats are the body’s way of saving energy.

It’s recommended that an average woman eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. This value varies depending on age, height, weight, activity levels, metabolic rate. You can calculate the number of calories you need.

Nutrition is a very broad and important aspect of fitness. You must pay attention to it.

 


Dr. Klas

Dr. Klas aka Dr. Emmanuel Adeniran is a medical doctor, a health educator, and a fitness expert who has been into fitness for more than five years. He is willing to share his knowledge and experience with you.

73 comments on “Why Nutrition is Important to Fitness

  1. you’ve got a great weblog right here! would you prefer to make some invite posts on my weblog?

  2. I?¦ve been exploring for a little bit for any high-quality articles or blog posts in this sort of area . Exploring in Yahoo I eventually stumbled upon this web site. Reading this information So i am satisfied to show that I have an incredibly good uncanny feeling I discovered just what I needed. I most certainly will make certain to don?¦t omit this website and provides it a look on a continuing basis.

  3. I have been absent for some time, but now I remember why I used to love this web site. Thank you, I¦ll try and check back more often. How frequently you update your web site?

  4. Thanks for another magnificent post. Where else may just anybody get that kind of information in such an ideal method of writing? I have a presentation subsequent week, and I’m on the look for such info.

  5. Some genuinely excellent content on this site, regards for contribution.

  6. I saw a lot of website but I think this one holds something extra in it in it

  7. naturally like your website but you need to check the spelling on quite a few of your posts. Many of them are rife with spelling issues and I find it very troublesome to tell the truth nevertheless I’ll surely come back again.

  8. I believe this site has got very good composed content posts.

  9. Hello there! This is my first visit to your blog! We are a group of volunteers and starting a new project in a community in the same niche. Your blog provided us beneficial information to work on. You have done a marvellous job!

  10. Hey there! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My blog looks weird when browsing from my iphone 4. I’m trying to find a template or plugin that might be able to fix this problem. If you have any suggestions, please share. With thanks!

  11. I’ll immediately grab your rss as I can’t find your email subscription link or e-newsletter service. Do you have any? Please let me know in order that I could subscribe. Thanks.

  12. This web site is really a walk-through for all of the info you wanted about this and didn’t know who to ask. Glimpse here, and you’ll definitely discover it.

  13. Hiya, I am really glad I have found this information. Nowadays bloggers publish just about gossips and web and this is actually frustrating. A good website with interesting content, this is what I need. Thanks for keeping this website, I will be visiting it. Do you do newsletters? Can’t find it.

  14. Very interesting points you have observed, appreciate it for putting up.

  15. Having read this I thought it was very informative. I appreciate you taking the time and effort to put this article together. I once again find myself spending way to much time both reading and commenting. But so what, it was still worth it!

  16. I like what you guys are up too. Such clever work and reporting! Carry on the excellent works guys I’ve incorporated you guys to my blogroll. I think it will improve the value of my website :).

  17. F*ckin¦ remarkable issues here. I¦m very satisfied to look your article. Thank you so much and i’m having a look forward to contact you. Will you please drop me a e-mail?

  18. As soon as I noticed this site I went on reddit to share some of the love with them.

  19. Thank you for sharing excellent informations. Your web site is so cool. I’m impressed by the details that you’ve on this site. It reveals how nicely you perceive this subject. Bookmarked this web page, will come back for extra articles. You, my pal, ROCK! I found simply the information I already searched everywhere and just couldn’t come across. What an ideal site.

  20. It is really a nice and helpful piece of info. I¦m happy that you simply shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.

  21. I have read several just right stuff here. Definitely worth bookmarking for revisiting. I surprise how so much attempt you place to create the sort of wonderful informative web site.

  22. I truly appreciate this post. I¦ve been looking all over for this! Thank goodness I found it on Bing. You have made my day! Thank you again

  23. Howdy! This post couldn’t be written any better! Reading this post reminds me of my previous room mate! He always kept chatting about this. I will forward this article to him. Pretty sure he will have a good read. Thanks for sharing!

  24. Hello! I just would like to give a huge thumbs up for the great info you have here on this post. I will be coming back to your blog for more soon.

  25. wonderful submit, very informative. I wonder why the other specialists of this sector do not realize this. You must continue your writing. I am confident, you’ve a great readers’ base already!

  26. Please let me know if you’re looking for a article author for your site. You have some really great posts and I feel I would be a good asset. If you ever want to take some of the load off, I’d really like to write some material for your blog in exchange for a link back to mine. Please shoot me an e-mail if interested. Thank you!

  27. I have been exploring for a bit for any high-quality articles or weblog posts on this kind of space . Exploring in Yahoo I finally stumbled upon this web site. Studying this info So i’m glad to exhibit that I’ve an incredibly excellent uncanny feeling I came upon exactly what I needed. I so much surely will make certain to don’t forget this site and give it a glance regularly.

  28. I think this site holds some real fantastic info for everyone. “The fewer the words, the better the prayer.” by Martin Luther.

  29. Sweet website , super design and style, real clean and employ pleasant.

  30. You are my inspiration , I have few blogs and occasionally run out from to brand.

  31. Someone essentially assist to make seriously articles I’d state. This is the first time I frequented your website page and thus far? I amazed with the analysis you made to make this particular submit incredible. Magnificent task!

  32. When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!

  33. I’ve been absent for a while, but now I remember why I used to love this web site. Thank you, I’ll try and check back more frequently. How frequently you update your website?

  34. I love your blog.. very nice colors & theme. Did you create this website yourself? Plz reply back as I’m looking to create my own blog and would like to know wheere u got this from. thanks

  35. Wow, marvelous blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your site is excellent, as well as the content!

  36. It’s perfect time to make some plans for the long run and it is time to be happy. I’ve learn this publish and if I could I desire to suggest you few attention-grabbing things or suggestions. Perhaps you could write subsequent articles regarding this article. I desire to learn even more issues approximately it!

  37. You have noted very interesting details ! ps decent website .

  38. I don’t even know the way I finished up right here, however I assumed this put up was good. I do not realize who you’re but certainly you’re going to a famous blogger if you happen to aren’t already 😉 Cheers!

  39. You could definitely see your expertise within the work you write. The arena hopes for even more passionate writers such as you who are not afraid to say how they believe. Always follow your heart. “If the grass is greener in the other fellow’s yard – let him worry about cutting it.” by Fred Allen.

  40. whoah this weblog is wonderful i like reading your articles. Stay up the great work! You realize, a lot of individuals are looking round for this information, you could help them greatly.

  41. Hello there! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyhow, I’m definitely delighted I found it and I’ll be book-marking and checking back often!

  42. Hello.This article was really fascinating, especially because I was browsing for thoughts on this topic last Friday.

  43. Hey, you used to write fantastic, but the last several posts have been kinda boring… I miss your super writings. Past few posts are just a little bit out of track! come on!

  44. Very well written story. It will be helpful to anybody who usess it, as well as yours truly :). Keep doing what you are doing – for sure i will check out more posts.

  45. Hi would you mind stating which blog platform you’re using? I’m going to start my own blog soon but I’m having a tough time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your layout seems different then most blogs and I’m looking for something completely unique. P.S Apologies for being off-topic but I had to ask!

  46. Youre so cool! I dont suppose Ive learn something like this before. So nice to search out anyone with some unique thoughts on this subject. realy thanks for starting this up. this website is one thing that is needed on the net, somebody with a little bit originality. useful job for bringing one thing new to the internet!

  47. Unquestionably believe that which you stated. Your favorite reason appeared to be on the net the simplest thing to be aware of. I say to you, I definitely get irked while people think about worries that they just don’t know about. You managed to hit the nail upon the top and defined out the whole thing without having side-effects , people can take a signal. Will probably be back to get more. Thanks

  48. hello!,I really like your writing so so much! percentage we be in contact more approximately your post on AOL? I need an expert in this area to unravel my problem. May be that’s you! Taking a look ahead to look you.

  49. It?¦s actually a great and helpful piece of info. I?¦m glad that you simply shared this helpful information with us. Please stay us informed like this. Thank you for sharing.

  50. fantastic put up, very informative. I’m wondering why the opposite specialists of this sector don’t understand this. You should proceed your writing. I am confident, you’ve a great readers’ base already!

  51. You made a number of fine points there. I did a search on the subject matter and found mainly persons will consent with your blog.

  52. Thank you for the sensible critique. Me and my neighbor were just preparing to do a little research on this. We got a grab a book from our local library but I think I learned more from this post. I’m very glad to see such fantastic information being shared freely out there.

  53. I’ve been absent for some time, but now I remember why I used to love this blog. Thanks, I will try and check back more often. How frequently you update your web site?

  54. hi!,I really like your writing so so much! proportion we keep up a correspondence extra about your article on AOL? I need an expert on this house to solve my problem. Maybe that is you! Taking a look forward to look you.

  55. Woah! I’m really loving the template/theme of this blog. It’s simple, yet effective. A lot of times it’s challenging to get that “perfect balance” between user friendliness and visual appeal. I must say you have done a superb job with this. Additionally, the blog loads very fast for me on Safari. Exceptional Blog!

  56. I have been exploring for a bit for any high quality articles or blog posts in this sort of area . Exploring in Yahoo I ultimately stumbled upon this site. Reading this information So i am happy to show that I have a very excellent uncanny feeling I found out just what I needed. I so much no doubt will make certain to do not put out of your mind this web site and give it a glance on a relentless basis.

  57. Does your website have a contact page? I’m having trouble locating it but, I’d like to shoot you an email. I’ve got some recommendations for your blog you might be interested in hearing. Either way, great blog and I look forward to seeing it improve over time.

  58. Lovely just what I was searching for.Thanks to the author for taking his time on this one.

  59. Greetings! Very helpful advice on this article! It is the little changes that make the biggest changes. Thanks a lot for sharing!

  60. you’re in reality a just right webmaster. The web site loading speed is incredible. It seems that you are doing any distinctive trick. Also, The contents are masterpiece. you have done a fantastic activity on this topic!

  61. It is in point of fact a great and helpful piece of information. I?¦m satisfied that you simply shared this useful information with us. Please stay us informed like this. Thanks for sharing.

  62. I’ve been browsing online more than 3 hours today, yet I never found any interesting article like yours. It’s pretty worth enough for me. Personally, if all website owners and bloggers made good content as you did, the web will be a lot more useful than ever before.

  63. Howdy very nice site!! Man .. Beautiful .. Amazing .. I will bookmark your site and take the feeds additionallyKI’m happy to search out so many useful info here in the put up, we need develop extra strategies in this regard, thank you for sharing. . . . . .

  64. I have recently started a site, the info you provide on this website has helped me greatly. Thanks for all of your time & work.

  65. You made some good points there. I looked on the internet for the issue and found most individuals will consent with your website.

  66. you’re in reality a good webmaster. The website loading speed is amazing. It seems that you are doing any distinctive trick. Moreover, The contents are masterpiece. you have done a great job on this matter!

  67. I went over this site and I conceive you have a lot of wonderful information, saved to fav (:.

  68. I’d should check with you here. Which isn’t one thing I often do! I take pleasure in reading a submit that may make folks think. Also, thanks for permitting me to remark!

  69. Absolutely composed subject matter, thanks for selective information.

  70. You are my inhalation, I possess few blogs and often run out from to post .

  71. Good day very nice site!! Guy .. Excellent .. Wonderful .. I’ll bookmark your website and take the feeds additionallyKI am happy to find a lot of useful information right here within the publish, we want work out extra strategies on this regard, thanks for sharing. . . . . .

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

3,016 Spam Comments Blocked so far by Spam Free Wordpress

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>