Did you know this about proteins, carbohydrates and fat?
1 gram of proteins produces 4 calories
1 gram of carbs produces 4 calories
1 gram of fat produces 9 calories .
Did you knoe about this? Proteins:
It is necessary to consume proteins because they are essential in the recovery and growth of the muscle tissues. Especially for body builders, 2 to 2.5 grams of proteins per kg of weight of body are enough.
For example, a body builder of 90 kg who eats daily 3000 calories, must consume 250 g proteins every day. This amount of proteins was calculated with the formulate presented in a previous article :How to eat intelligently. The best sources of proteins is meat: chicken, turkey, fish, cow and egg white and protein supplements.
Did you knoe about this? Carbohydrates:
They represent our body’s source of energy, beeing divided in two types: simple and complex. The simple carbs are recommended just after the training, because the energy produces by these carbs will not last long and also the glucose level is dropping fast. It is recommended to consume simple carbs after the training in the next 2 hours from the training to stimulate the recovery of glycogen levels in the muscle tissues. Sooner the simple carbs get to the muscles after the training the better and faster the muscle tissue will recover.
Complex carbohydrates have a rate of absorbtion lower than the simple ones and they release enegery that lasts longer. That is why these carbohydrates shoulf be consumet throughout the whole day in proportion of 1-1.15 g of complex carbs for 1 g of protein during the day and 3 g of simple carbs for each protein gram after training.
The best source for simple cars are fruits. Complex carbs can be found in cereals, rice, beans, potateos, corn, pasta etc.
Did you knoe about this? Fats:
They are necessary for our body to function properly and we need to consume fat every day. Between 15 and 20% of our total calories per day should be represented by fat. One gram of fat produces 9 calories . Fat can be of two types: saturated and unsaturated.
Saturated fat is bad fat, the one that can give you a heart attack. This type of fat can be found in any cand of meat with organic fat in it, butter, cheese, sunflower oil, palm oil, etc.
Unsatured fat is the “good” one and perhaps you did not knew this but an adequate level of unsaturated fats in our body can contribute to getting our cholesterol level lower. Sources of unsaturated fat: olives, peanuts, corn, soya beans, fish etc.
