Nutrition Needs of Exercising Individuals

By Body Satva Team                                        www.bodysatva.com
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.
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 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.
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.
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.

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 

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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