1. Nutrition “Its not the horse that draws the cart, but the oats.”
-Russian Proverbs

2. Nutrients Nutritional balance is the foundation of a healthy diet.
Foods that have a high nutrient value for their calories are know as Nutrient-Dense Foods.
6 Major Nutrients:
-Proteins, Carbohydrates, fats, vitamins, minerals and water.
-Furnish the body with heat and energy
-Provide material for growth and repair of body tissue
-Helps regulate body processes
The body burns 3 fuels for energy: Proteins, Carbohydrates and Fats

3. Protein
Essential for growth and maintenance of all the body tissue. It’s also the major source of building material for muscle, blood, skin, hair, nails and internal organs, including the heart and brian.

4. Essential Amino Acids
Digestion breaks protein down into simpler units call Amino Acids, that are stored in an amino acid pool used to support tissue growth and repair.
Amino Acids are the building blocks of protein.
The body needs 22 amino acids to manufacture new protein. 13 of these can be manufactured in the body from almost any source of nitrogen. The 9 that can’t be produced in the body are called Essential Amino Acids. They Must come directly from what we eat.
Proteins containing all 9 Essential Amino Acids are called Complete Proteins. Proteins that lack them are call Incomplete Proteins.

5. How much is Enough
Although there is not a sure amount of protein recommended each day some scientist say that you should get .59 grams per kilogram of body weight.
Approximately you should divide your weight by two and it will give you about the amount in grams of protein you should get each day.
Although your amount can change depending on how much and how intense you work out.

6. Insufficient Protein
Protein deficiency can cause poor muscle tone, low energy levels, poor resistance to infection, slow recovering of the wounds and weakening of the hair, nails and skin.
Protein overload can cause major issues with the kidneys. Excess protein supply causes you kidneys and liver to work overtime to process nitrogen and may shut them down.
Its is important to drink water to help flush your kidneys.

7. Carbohydrates Carbohydrates are the primary fuel for our bodies
-Grains
-Bread
-Pasta
-Potatoes
-Vegetables
-Fruits
-Sugars

8. Sugar There are 3 types of sugar
-Single Sugars
-Double Sugars
-Complex Carbohydrates
Single sugars are the easiest to digest, while double is a little more difficult but not nearly as difficult to digest are complex carbohydrates.
Once carbs are broken down into single sugars the are converted to glucose to provide energy and some into glycogen.
Excess glucose is stored as fat.

9. Fats There are 2 types of fat, Body Fat and Dietary Fat.
Body fat can be made by having excess protein or carbohydrates and stored as energy to be used later.
Fat storage for males is about 15% and for females is about 25%
Fat is a major storehouse for excess energy.
If body fat is not burned after being stored, this can cause excess weight. Excess weight can cause major issues to the heart.

10. Fats
Dietary fat is fat that we directly eat. This is the most concentrated source of energy in our diet. Dietary fat provides more than twice the calories for protein and carbs.
Dietary fat can protect against colon cancer and help you feel full when eating.
Fats can be solid or liquid at room temperature. Solid fats are very bad for the body.
Foods that are high in solid fats and added sugars are know as Empty Calories – calories that have no value to the body and can cause harm.

11. Cholesterol
Cholesterol is a waxy substance that comes from two sources: your body and food.
Your liver produces more cholesterol when you eat a diet high in saturated and trans fats.
Excess cholesterol can form plaque between layers of artery walls, making it harder for your heart to circulate blood.
There are two types of cholesterol: "good" and "bad."
LDL- “bad” cholesterol that carries cholesterol through the blood stream to body cells in the arteries.
HDL- “good” Cholesterol that helps remove LDL cholesterol from the arteries back to the liver, where it is broken down and passed from the body
Too much of one type — or not enough of another — can put you at risk for coronary heart disease, heart attack or stroke.
Omega-3 Fatty Acids can help remove cholesterol from the body. Fish is a good source of Omega-3 Fatty Acids.

12. The Pre-Game Meal
The newly found best pre- game meal is high in complex carbs for your best performance. They are digested and absorbed faster than proteins or fats and converted into energy faster. High protein meals absorb more heat and can impair your performance in hot weather, and also absorbs water causing dehydration.
They also improve the level of glycogen increase your ability for endurance exercises.

13. Essential Components
There are three essential comoponents of the human diet:
Vitamins
Minerals
Water

14. Vitamins
Vitamins are essential for life and are needed in small amounts
Their most important role is in acting as catalysts for the processing of proteins, carbs and fats.
Vitamins allow the biochemical reactions to take place that convert for into energy and assist in forming bone and tissue.
Eating produce without peeling them can help preserve and put more vitamins in the body.

15. Minerals Are needed in small amounts.
Constitutes of bones, teeth, soft tissue, muscle, blood and nerve cells.
Important in strengthening bones maintaining physiological processes and acting as catalysts for a variety of vital functions within the body.
Iron – an important mineral that helps red blood cells carry oxygen.
Sodium – eating fresh fruits, vegetables, meats, fish, and poultry can help reduce this.
Calcium – an important mineral that helps build and strengthen bones.
Osteoperosis – a condition in which bones become porous and fragile.

16. Water Water is the most essential ingredient that we consume.
You can go far longer without food than you can without water. You can only survive without water for a few days.
Dehydration -not having enough water in your system, can cause damaging effects to the body.
Its needed for: digestion, absorption, circulation, excretion, transporting of nutrients, maintaining normal temperature and healthy functioning of every living cells.
About 50% of our body is water.
You should drink 8, 8 ounces glasses of water per day on average.
When working out at least one glass per hour.
Electrolytes are ionized salts in the blood, tissue fluids and cells including sodium, potassium, and chlorine. These are lost in sweat along with water.