Nutrition Needs of Exercising Individuals
The unique nutritional needs of the exercising
individual or the bodybuilder have been finally recognized by the Food and
Nutrition Board of the Institutes of Medicine (IOM) of USA. The new recommendations
are more or less in line with the prevailing practices in bodybuilding circles.
The higher intake of Protein by Bodybuilders was
always viewed with skepticism and there was immense speculation about potential
side effects. The recommendations will put all speculation to rest. For the
benefit of our readers the recommendations for exercising individuals are
listed below:
Protein
About 10%-35% of daily energy needs should be met by Proteins. Another way of fulfilling this need is to consume 1.2 gms to 1.8 gms per kilogram of bodyweight depending on the level of physical activity. It is interesting to note that the IOM has mentioned ‘per kg bodyweight’ and not lean body mass as was the practice.
About 10%-35% of daily energy needs should be met by Proteins. Another way of fulfilling this need is to consume 1.2 gms to 1.8 gms per kilogram of bodyweight depending on the level of physical activity. It is interesting to note that the IOM has mentioned ‘per kg bodyweight’ and not lean body mass as was the practice.
Carbohydrates
About 45%-65% of energy needs should be met by Carbohydrates. This would translate to a range of 5 gms – 12gms per kg bodyweight, again depending on the level of physical activity.
Individuals desiring fat loss will obviously be at the lower end of the range for carbohydrates.
About 45%-65% of energy needs should be met by Carbohydrates. This would translate to a range of 5 gms – 12gms per kg bodyweight, again depending on the level of physical activity.
Individuals desiring fat loss will obviously be at the lower end of the range for carbohydrates.
Fats
The energy derived from Fats should be around 20% to 35% of total energy. They have advised limited consumption of saturated fats and trans fats, but have advised specific intakes for Omega 3 and Omega 6 fatty acids or the Essential Fatty Acids.
The energy derived from Fats should be around 20% to 35% of total energy. They have advised limited consumption of saturated fats and trans fats, but have advised specific intakes for Omega 3 and Omega 6 fatty acids or the Essential Fatty Acids.
The recommendation of the Omega 3 fatty acid, Linolenic Acid for men is 1.6 gms per day and for women it is 1.1 gms per day. The richest source of Linolenic
Acid is Flaxseed or it oil.
The recommendation of the Omega 6 fatty acid, Linoleic Acid for men is 14 -17 gms per day and for women it is 11-12 gms per day. Many of the vegetable oils have sufficient Linoleic acid. Flaxseed oil also has a smaller quantity of Linoleic acid.
The recommendation of the Omega 6 fatty acid, Linoleic Acid for men is 14 -17 gms per day and for women it is 11-12 gms per day. Many of the vegetable oils have sufficient Linoleic acid. Flaxseed oil also has a smaller quantity of Linoleic acid.
Fluid Intake
Baseline adequate intakes for fluid (water + other beverages) were set at 3.0 L and 2.2 L for sedentary men and women, respectively, with higher intakes needed to account for physical activity and exposure to extreme environments.
Baseline adequate intakes for fluid (water + other beverages) were set at 3.0 L and 2.2 L for sedentary men and women, respectively, with higher intakes needed to account for physical activity and exposure to extreme environments.
Conclusion
The IOM recommendations published in 2005, recognized the unique macronutrient needs of exercising individuals for the first time. Hopefully, more research will confirm or modify practices followed by Bodybuilders to gain mass or lose fat. Information about Creatine and Amino Acid supplements will be the subject of another article in this forum.
The IOM recommendations published in 2005, recognized the unique macronutrient needs of exercising individuals for the first time. Hopefully, more research will confirm or modify practices followed by Bodybuilders to gain mass or lose fat. Information about Creatine and Amino Acid supplements will be the subject of another article in this forum.
Prolong Youth by leading
an ‘enlightened and balanced life’
Reference:
1. Manore MM, Exercise & the Inst. of Med. recommendations for nutrition. Curr Sports Med Rep. 2005; 4(4):193-8
1. Manore MM, Exercise & the Inst. of Med. recommendations for nutrition. Curr Sports Med Rep. 2005; 4(4):193-8
Disclaimer
Body
Satva Team has taken maximum care to ensure authenticity of the information
provided, by sourcing from reputed medical journals and books. Body Satva Team
urges members to seek professional advice before commencing any regimen of
diet, exercise and medication.
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