Vitamin C is a very important vitamin for the human organism. It is one of the water-soluble vitamins, as it is expelled by urine. As an extremely powerful antioxidant, vitamin C protects against “attackers” (in the form of bacteria). Vitamin C also supports among other things the immune system, strengthens and protects the blood vessels, reduces the risk of cardiovascular disease and can reduce the risk of cancer.
It is recommended to add vitamin C daily to prevent a shortage.
Vitamin C sources: oranges, strawberries, broccoli
In addition to the three macro nutrients and vitamins, minerals are also very important to our health. We subdivide minerals into quantity and trace elements.
Quantity elements refers to dosages above 50 mg / kg body weight.
A balanced diet covers the need for minerals, in case of deficiency diet supplements are useful. Calcium deficiency favors for example osteoporosis.
Magnesium is also essential for the metabolism. Magnesium deficiency leads e.g. from simple muscle cramps to bad cardiac arrhythmia.
This is not something to joke around and for serious symptoms, a doctor should be consulted.
In addition to proteins and carbohydrates, fats are among the three main nutrients. They provide valuable energy and are essential for the body.
Fat makes the absorption of fat-soluble vitamins (A, D, E and K) possible.
These are of particular importance for the formation of vital substances. In addition to build and repair nerve tissue, the production of hormones also plays an important role in fats.
Emerging hormones control blood pressure, the immune system, growth and blood clotting.
Most of the fats produces the body itself. However, he must take the omega-3 fatty acid alpha-linolenic acid and the omega-6 fatty acid linoleic acid through the diet. Omega 3 fatty acids are among the healthiest fats and in the modern diet unfortunately only in short supply. It can u.a. reduce the risk of cardiovascular diseases such as heart attack and stroke.
Besides nuts and seeds, can also be easily taken with our Omega 3 capsules.
Fat can help prevent cravings for snacking. The high calorific value of fats, however, promotes weight gain. Accordingly, we should dose and take as many healthy fats as possible. These include, for example, vegetable oils or fatty fish. Such have many unsaturated fatty acids, which are among the good fats.
Proteins / proteins are vital energy sources. These are a combination of amino acids. Over 100 amino acids react to a protein. We differentiate between essential (vital) and nonessential (not vital) amino acids. There are 23 known amino acids in the body. The body absorbs nine amino acids through the diet (essential amino acids).
Good sources of essential amino acids are e.g. Beef, wheat, legumes and, of course, our power-shakes.
Proteins have also many vital tasks:
Construction of new cells; Repair of the cells; Stability; Elasticity; Transport of Oxygen; Protection against diseases and the function of the metabolism.
According to DGE (German Nutrition Society), a human adult needs 0.8g of protein per pound of body weight.
We recommend a dosage of 1.5-2.0g protein per kilogram for you as an athlete. This amount regenerates your cells and supply your muscles are optimally.
In the next post you will learn more about the third macro-nutrient: Fats.
Carbohydrates are also one of the body’s important energy sources. Sugar and starch convert into glucose during digestion. The organism can use this most effective source of energy as fuel.
Glucose is the fastest and most effective source of energy.
Even during sleep, our body needs energy to continue performing important functions such as breathing and heartbeat.
The liver stores superfluous carbohydrates in form of glycogen. When the blood sugar level drops, glycogen can be reduced to glucose again and the body uses it as energy.
However, any excess of glucose converts into fat if the liver´s glycogen stores are full.This accretion serves the body as a supply of starvation times.
In the next post, you`ll get to know on of the next macro- nutrients.
Did you already know how your body works?
In order to exist, your body needs energy. He wins this from building materials. Carbohydrates, proteins, fats, vitamins, minerals and water are your daily “bread.”
Because your body needs a healthy combination of these six nutrients to stay vital.
In the next post, you’ll get to know the first of the three macro-nutrients.