The food supply of humans normally consists of animal and vegetable products. Animal products include meat, eggs and dairy products). The majority of foods contain only three chemically defined groups besides vitamin, minerals and water, which the organism can convert.
Among these three so-called main nutrients or macronutrients belong: In addition to the above-mentioned main nutrients, vitamins, minerals and dietary fibre are also part of the diet.
- Carbohydrates
- Fats and SportFats
- Proteins
Dietary fibers cannot be digested and are mainly contained in vegetable food. To the ballast materials belong among other things Pektin.
Lignin and cellulose. They are energetically without importance and provide only by the water-binding effect for a regulated intestine activity. Beyond that ballast materials cause to a faster entering saturation.
The recommended daily dose is approx. 30g per day. However, the actual intake is usually significantly lower.
Fibers are contained in fruit, vegetables and wholemeal products. The nutrients taken in through food are broken down in the organism to H2O, Co2 and urea during protein synthesis. The energy released during the breakdown of nutrients in the body corresponds exactly to the value of the absorbed energy.
Calorific value: Calorific value is the amount of energy, measured in kilo joules (KJ), that is released in the organism during the combustion of one gram of this nutrient. 1 kilocalorie corresponds exactly to 4.18 KJ. If the amount of energy absorbed is higher than the amount released, the body mass/weight gain increases.
If the energy intake is lower than the energy output, there is a decrease in performance and a feeling of hunger sets in. More than 80% of the energy absorbed through food is released again in the form of heat. Only 10-20% is converted by external work (skeletal muscles).
The values are higher for competitive athletes. Normal eating habits indicate an increased fat intake (approx. 40%) and a too low carbohydrate intake (approx.
40%). Furthermore, carbohydrates are mainly (approx. 50%) absorbed in the form of monosaccharides (glucose) and disaccharides (commercially available sugar).
The diet is too rich in fat, too rich in sugar and too rich in animal proteins. Furthermore, too much alcohol is consumed (average values). The recommended daily dose for a 35-year-old man at medium work is about 2500 Kcal/day.
The recommended daily dose of protein is about 0.8g/kg body weight. In a 75 kg person this corresponds to 60 g of protein daily. 1.5 liters of milk or 200g of meat are sufficient to cover this requirement.
Strength athletes can increase their daily intake according to the phase of muscle building. The recommended daily dose of fats should be between 80 and 90 g. for men and between 60 and 70 g. for women. The fats should consist mainly of unsaturated fatty acids, which have a free binding site and can transport vitamins, for example.
More than half of the ingested energy should consist of carbohydrates and in this case polysaccharides. These include (cereal products, pasta, rice, potatoes, vegetables, etc.) About 350 grams of carbohydrates should be consumed throughout the day.
- Carbohydrates (17.2 KJ/g) depending on composition (glucose = 15.7 KJ/g)
- Protein (17.2KJ/g)
- Grease (38.9 KJ/g)
