JLBC Physical Fitness Preparation Guide
Proteins are complex chains of molecules called amino acids that are essential for tissue growth and muscle development. They have a secondary purpose as fuel without carbohydrates and fats. Protein should be approximately fifteen percent (15%) of the daily caloric intake. Age, body weight, and athletic activity should also determine the amount.
Protein is the building block for muscles. While simply eating large amounts of protein will not result in muscle formation, exercising without adequate protein intake will cause muscle wasting.
Protein is most commonly ingested in the forms of meat, poultry, or fish. Vegetarians obtain their protein from tofu and other soy products. Commercially available protein formulations are principally composed of whey, a milk-derived protein. Whey is also found in many protein meal supplement bars.
The primary purpose of fats is to serve as body fuel. Fats also help absorb specific vitamins, build cells, provide insulation, and cushion vital organs. The daily caloric intake should contain 20-30% fat.
There are three types of fat, saturated, monounsaturated, and polyunsaturated. Studies have shown that monounsaturated fats increase the levels of high-density lipoprotein (a.k.a. good cholesterol) and lower levels of low-density lipoprotein (a.k.a. lousy cholesterol). Saturated fats lower the good cholesterol while increasing the bad cholesterol.
Limit saturated fats for a more healthful diet.