Conclusion

Conclusion For Nutrition

Good nutritional habits and a balanced diet aren't developed in one day, nor are they destroyed in one unbalanced meal. Healthful eating means a lifestyle of making choices and decisions, planning, and knowing how to make quick and wise choices when you haven't planned.It is a challenge that should not be taken lightly. The nutritional habits you develop now will be difficult to change in the coming years when your body stops growing and your lifestyle may become more sedentary. Learning to make sensible choices from a confusing array of options is not easy, but the rewards are great. Eating nutritious and healthful food while maintaining your proper body weight will contribute to a better performance and good for health for your fitness

Side Effect For Eating Too Much Carbohydrate

Side Effect For Eating Too Much Carbohydrate

Taking in more than the recommended amount of carbohydrates also means taking in more calories. Extra calories that are not burned are stored in the body as fat. This may lead to obesity. Eating too many carbohydrates that increase your blood glucose levels is not healthy. In general, you want to limit these carbohydrates. If your blood glucose stays high for too long, you can develop type 2 diabetes. Diabetes and obesity can also lead to other health problems.excessive protein intake  also can have on cancer growth. 

• GI Distress

You may associate gastrointestinal issues with fatty foods, but when it comes to gas, carbs are the main source to blame, according to the National Digestive Diseases Information Clearinghouse. Starchy foods like potatoes, corn and pasta cause gas to develop when broken down in the large intestine. Sources of soluble fiber, such as beans and fruit, also lead to gas production during the digestive process. Gaseous buildup causes bloating, abdominal discomfort, belching and flatulence.

• Cardiovascular Disease

A diet containing too many carbohydrates can raise your blood level of triglycerides, a type of unhealthy fat that travels in your blood. It can also lower your blood levels of high-density lipoprotein, often referred to as good cholesterol, according to the Linus Pauling Institute. High triglyceride levels along with relatively low levels of high-density lipoprotein can significantly raise your risk of heart disease. A high-carbohydrate diet can also have negative effects on your blood vessels.

• Kidney Problems

According to National Kidney Foundation, eating too much protein may stress kidneys and contribute to pre-existing kidney problems, high levels of protein in the urine, and kidney stones. Getting plenty of exercise and drinking water can help the kidneys flush wastes out of your system more effectively. Make sure you talk to your doctor before beginning a high protein diet if you have ever experienced kidney problems.

• Cancer from Animal Proteins

The same Harvard School of Public Health report suggests that the type of protein you eat may affect more than your heart. Diets high in red meat protein such as beef may lead to higher incidences of cancer.

• Gout

It also can lead to gout because animal protein foods are high in purines, they cause high levels of uric acid which may contribute to gout. Eating vegetable-based proteins may reduce your risk.

High Nutrition For Athletes

High Nutrition for Athletes 

Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen.Getting too much protein can put a strain on your kidneys. Instead of protein supplement, eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk.

Carbohydrate

 when it's come to food diet , Athletes need 60 percent of carbohydrate per day to maintain their health. Athletes would search a food with low in carbohydrate and high in protein because  they plan to burn they fat , most of it Athletes need to make they body weight lighter but more muscular , most of it for sprinter and footballer . some of the Athletes like rugby player or bodybuilder  they aim for high in carbohydrate because they intend to make they body bigger which is high in fats and protein. in exchange they will get heavy body weight.

Athletes should maintain a well balanced nutritional diet that's high in Mineral water so as to ensure maximum performance. Exercise makes you dehydrate more quickly, and water replenishes the lost moisture




This is the video from all start player - What Athletes Eat Before They Compete.

this video indicate how truly to become a real Athletes. "Why protein?" because protein have the most calories and they give much more energy . its"s a way of describing how much energy your body could get from eating or drinking it.



eggs can be a good part of an athlete’s diet! Although eggs have been given a bad rap because the yolk is high in cholesterol and has been thought to elevate blood cholesterol, the majority of healthy active players can enjoy the whole egg, yolk and all! Just go easy on the saturated fat in the accompanying breakfast foods: bacon, buttery toast, and greasy hash browns. They tend to be the bigger health culprits.




list of food that high in carbohydrate and Protein:

EGG WHITES



This food contain:

99 calories,

21 g protein,

2 g carbohydrate,

0 g fat,

0 g fiber.




TOP ROUND STEAK



This food contain:

A 4-ounce (measured raw) lean top round steak has:

138 calories,

24 g protein,

0 g carbohydrate,

4 g fat, 0 g fiber.

SALMON FILLET



This food contain:

A 4-ounce (measured raw) serving has:

207 calories,

23 g protein,

0 g carbohydrate,

12 g fat,

0 g fiber.




CHICKEN BREAST






This food contain:

A 6-ounce (weighed raw) breast has:

205 calories,

38 g protein,

0 g carbohydrate,

4 g fat,

0 g fiber.




SWEET POTATO






This food contain:

An 8-ounce sweet potato has:

240 calories,

4 g protein,

55 g carbohydrate,

1 g fat,

7 g fiber.

INTRODUCTION:

INTRODUCTION:
utilization of food to grow , repair and maintain our bodies to become health. getting the right amount of nutrients from health foods in the right combinations and making smart choices about the foods you eat. with proper nutrition helps you can develop and maintain good health.

Protein

One of the three nutrients used as energy sources (calories) by the body. Proteins are essential components of the muscle, skin, and bones. Proteins and carbohydrates each provide 4 calories of energy pergram, whereas fats provide 9 calories per gram.




carbohydrates






Mainly sugars and starches, together constituting one of the three principal types of nutrients used as energy sources (calories) by the body. Carbohydrates can also be defined chemically as neutral compounds of carbon, hydrogen and oxygen.

Fat



The body uses fat as a fuel source, and fat is the major storage form of energy in the body. Fat also has many other important functions in the body, and a moderate amount is needed in the diet for good health. Fats in food come in several forms, including saturated, monounsaturated, and polyunsaturated. Too much fat or too much of the wrong type of fat can be unhealthy.




Fibers



The parts of fruits and vegetables that cannot be digested. Fiber is of vital importance to digestion; it helps the body move food through the digestive tract, reduces serum cholesterol, and contributes to disease protection. Also known as bulk and roughage.

vitamins



Vitamins are organic components in food that are needed in very small amounts for growth and for maintaining good health. The vitaminsinclude vitamin D, vitamin E, vitamin A, and vitamin K, or the fat-soluble vitamins, and folate (folic acid), vitamin B12, biotin, vitamin B6,niacin, thiamin, riboflavin, pantothenic acid,and vitamin C (ascorbic acid), or the water soluble vitamins. Vitamins are required in the dietin only tiny amounts, in contrast to the energy components of the diet. The energy components of the diet are sugars, starches, fats, andoils, and these occur in relatively large amounts in the diet.

minerals



Minerals are inorganic elements that originate in the earth and cannot be made in the body. They play important roles in various bodily functions and are necessary to sustain life and maintain optimal health, and thus are essential nutrients. Most of the minerals in the human diet come directly from plants andwater, or indirectly from animal foods. However, the mineral content of water and plant foods varies geographically because of variations in the mineral content of soil from region to region.




water



A tasteless odorless colorless liquid with the chemical formula H2O. The liquid which forms rain, rivers, and the sea and makes up a large part of the bodies of most organisms, including humans.The amniotic fluid, as in the bag of waters.The cerebrospinal fluid, especially under increased pressure, as in water on the brain.