FITNESS AND NUTRITION

Fitness and Nutrition

Fitness and Nutrition

US food labels now contain a "Percent Daily Value" column to help consumers gauge how the nutritional content of individual foods fits into their total diet. The nutrition composition are as follows:

Fat: Lower Limit: 10% Upper Limit: 35%

Protein: Lower Limit: 10% Upper Limit: 35%

Carbohydrates: Lower Limit: 50% Upper Limit: 80%

Examples: Average values

Bodybuilder gaining muscle: 20% Fat - 25% Protein - 55% Carbs

Bodybuilder burning fat ( pre-competition ): 15% Fat - 35% Protein - 50% Carbs

Weight lifter: 20% Fat - 20% Protein - 60% Carbs

Gymnast: 20% Fat - 25% Protein - 45% Carbs

Martial Artist: 20% Fat - 20%Protein - 60% Carbs

Short Distance Runner: 20% Fat - 30%Protein - 50% Carbs

Marathon runner: 20% Fat - 15% Protein - 50% Carbs

Somebody who doesn't work out: 20% Fat - 15% Protein - 65% Carbs

Protein = Muscle, Carbs = Quick Energy, Fat = Stored Energy

How much meat, vegetables, bread etc., an individual should eat. 40% Bread cereal, pasta rice etc.

20% Fruits

13% Vegetables

12% Meat, fish, eggs, nuts, beans, poultry

10% Milk, cheese, yogurt

5% Fats, oils, sweets, cake

Vitamin A RDA and Upper Limit (when toxicity is risk) are the following:

For children: 1,000 IU ages one to three (upper limit is 2,000 IU); 1,333 IU ages 4 - 8 (upper limit is 3,000 IU); and 2,000 IU for 9 - 13 (upper limit is 5,665 IU).

For nonpregnant women: 2,333 IU ages 14 through adulthood. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19.)

For pregnant women: 2,500 IU for pregnant women under 18; 2,565 IU for pregnant women over 19. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19. It should be noted that some experts recommend 8,000 IU as the upper limit during pregnancy.)

Warning: Use of preformed vitamin A, including the skin acne medication tretinoin (a vitamin A derivative), during pregnancy can cause birth defects.

For nursing women: 4,000 IU for nursing mothers under 18; 4,335 IU for nursing mothers over 19. (Upper limit is 9,335 IU for ages 14 - 18 and 10,000 IU for women over 19.)

For men: 3,000 IU ages 14 - 18; 3,000 IU for ages 19 and above. (Upper limit is 10,000 IU.)

Note: In determining the daily vitamin A allowance, experts also take note of provitamins, such beta carotene, that convert to vitamin A. Some experts recommend 3 - 6 mg of beta-carotene.

Vitamin A is also now being measured with a new unit called the Retinol Activity Equivalent (RAE). One RAE is equal to 1 mcg retinol, 12 mcg beta-carotene, 24 mcg alpha-carotene, and 24 mcg beta-cryptoxanthin. Retinol is the most active form of vitamin A.

Toxicity Symptoms

What are toxicity symptoms for protein?

Excessive intake of protein over many years may lead to kidney problems and/or accelerated bone loss eventually leading to osteoporosis. Due to the lack of a dose-response relationship at higher levels of protein intake, the ...