Fat

Information

Fat is an essential nutrient plant and animal organisms. Because of the nutritional value and composition of fats are divided into: saturated (mono-saturated and multi-saturated fatty acids) and unsaturated fatty acids (including essential fatty acids - EFA). The group of lipids include lipids (triacylglycerols, waxes), complex fats (glycolipids, phospholipids), sterols and isoprenoids. Saturated fatty acids is a group of fatty acids having different carbon chain lengths, in which except for the carboxyl group, each of the carbon atoms is bound by a single bond. May adversely affect the lipid profile, so they can be used in limited quantities. Fats are a concentrated source of energy, with different flavours, facilitating the consumption and swallowing of food. They have building functions (part of cell membranes and co-create the white matter of the brain). EFAs are precursors of tissue hormones and biologically active compounds. The unsaturated fatty acids include fatty acids from the group Omega-3, Omega-6 and Omega-9 (the last digit indicates, on which, counting of the end of the chain, there is a double bond in the appropriate carbon chain. The essential fatty acids include: acids, medium-Omega-3 [n-3 ] included in EFAs [essential fatty acids], and long chain (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) Omega-6 and Omega-9. the number indicates that the last double bond in the carbon chain is on the third from the end carbon atom. The acids from the omega 3 group are essential components of cell membranes, they are precursors of eicosanoids and biological activators. They must be combined with ingestion in suitable proportions of Omega-6 acids.
Dosage: Depending on demand and applied diet. It is generally accepted that fats should constitute 20-30% of the energy (calorie) of meals daily.

Saturated fatty acids

Information

Saturated fatty acids are a group of fatty acid having different carbon chain lengths, in which except for the carboxyl group, each of the carbon atoms is linked by a single bond. Saturated fatty acids are commonly known as bad fat, which might adversely affect the cholesterol level, in particular by the action of acids: lauric, myristic, palmitic, and therefore their consumption should be reduced. Research carried out in this matter do not confirm entirely the prevailing beliefs.

Carbohydrates

Information

Carbohydrates are an essential nutrient. They are divided into: simple sugars (monosaccharides), disaccharides and polysaccharides. In terms of the human bioavailability of carbohydrates is divided into: digestabe, those which are digested in the gastrointestinal tract by transferring energy to the tissues or cells (such as starch, fructose) and indigestable, resistant to digestive enzymes (e.g. cellulose) . Affects blood glucose levels (glycemic index) and the metabolism of insulin (insulin index). The greatest demand for carbohydrates occurs before physical activity or in the middle of it, because they increase the exercise capacity, consumed after exercise provide regeneration. In the sports diet the absorption rate it is important of carbohydrates and reactions of the organism. Available in mono-preparation supplements and part of the energetic supplements, creatine stacks, nitrogen boosters.
Dosage: according to the statistics of the Institute of Food and Nutrition, carbohydrates should comprise about 50% of daily energy intake. In some diets, used residual carbohydrate consumption, not exceeding 30g / 24h.

Sugar

Information

The sugars are the major digestible fuel in the body. We divide them into mono saccharides - glucose (dextrose), fructose (fruit sugar); di- (di-saccharides) - lactose, maltose, sucrose; complex sugars - starch. Most of them changes into glucose during the burning process. Sugars are sweet and increase the glycemic index (except fructose). The healthiest source of acquisition of simple sugars is a diet containing the so-called. products of the first milling and fresh fruit and vegetables in the raw form.

Consumed during a strength workout, they delay fatigue, affecting the proper hydration of the body and keeping parts of glycogen. After finished workout,they accelerate the regeneration of the body and complement energy expenditure. The excess sugars result in the accumulation of excess fat and increase of fatty tissue. A responsible use of sugars is recommended for diabetics, both for hyperglycaemia (glucose level above the normal), and hypoglycaemia (blood sugar levels below normal). Excess consumption of simple sugars can cause tooth decay.
Simple sugars are included in many dietary supplements, most commonly used in the carbohydrate and protein and carbohydrate supplements.
Dosage: for competitive sport athletes it is recommended to consume simple sugars only during workout and immediately after workout.

Dietary fibre

Information

Dietary fibre is a mixture of undigested substances and not absorbed by the human body. Due to the properties divided into: insoluble fibre (e.g. cellulose [polysaccharide] found in fruits and vegetables), partially soluble fibre (including hemicellulose occurring with cereal grains and soluble fibre (including pectin, gums, mucilages [polysaccharides]). Dietary fibre affects the digestive system and gastrointestinal system regulating its operation. By filling the stomach (satiety) reduces appetite, lowers triglycerides and cholesterol and consequently can support the weight loss process and maintain a slim body. It also affects blood glucose levels and cleansing the body of toxins. Available in powder formulations (capsules, and powders), mainly containing the soluble fraction (pectin, gums and mucilages) diet and meal replacements.
Dosage: 10-20 grams per day, before or during meals with some water.

Protein

Information

Proteins (proteins, polypeptides) is a polymer, of which the basic units (monomers) are amino acids. Protein is composed of carbon, oxygen, nitrogen, hydrogen and sulfur, and is an elementary nutrient necessary for the proper functioning of the body, an ingredient and a component of tissues, part of the hormones and enzymes and other bioactive substances. Protein determines the proper metabolism and energy processes, as well as all other life processes. The sources of natural proteins are foods of animal origin (including meat, fish, eggs, dairy products) and plant origin (legumes, soy). Deficiency of protein leads to protein malnutrition and a significant weakening of the body. It can lead to anaemia, reduced immunity, muscle relaxation, disorders of the digestive system. Also, overdose protein is undesirable because it can lead to acidification of the body, and interfere with the digestive system and an increase in the concentration of homocysteine ​​in the blood. It is a component of many supplements and nutrients necessary for the proper functioning of the body, both showing a low physical activity, or training the strength and endurance competitions.
Dosage: strength athletes: approx. 1.7 - 2.5 g / 1 kg of body weight; endurance athletes and strength -endurance athletes approx. 1.3 - 2 g / 1 kg of body weight, people with low activity approx. 0.8 - 1.1 g / 1 kg of body weight / 24h. In estimating the amount of protein, you should take into account the intake of other nutrients (carbohydrates and fats)

Salt

Information

Salt (sodium chloride, or table salt), natural source of electrolytes (chlorine and potassium), regulating water and electrolyte and acid-base balance of the body, affecting the nervous system and blood pressure. Sodium is an essential element for the proper growth. The proper dose of salt prevents overheating of the body and solar stroke. It provides the proper functioning of muscles and nerves the body. Chlorine in combination with sodium, is involved in the digestive process and maintains acid-base balance in the body, as antitoxin removes toxic products of metabolism in the liver. Salt is a flavour component and preservative of many foods, nutritional supplements and mixtures of electrolytes, available at www.muscle-zone.pl

Dosage: no specific standards of consumption, used so as to provide sufficient amount of electrolytes to the body (sodium and chloride).