Basic Of Nutrition

Table of Content

• Weight Loss vs Fat Loss

• What influences changes in body weight?

• What influences changes in body composition?

• Carbohydrates

• Proteins

• Fats

• Micronutrients

• To sum it up

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Nutrition is one of the most misunderstood topics in the fitness industry, often surrounded by myths and misinformation.

In this article, I will break down the fundamental principles of nutrition, aiming to make these concepts accessible and easy to understand for everyone.

Whether your goal is to build muscle, lose fat, or simply improve your overall body composition, this guide will provide you with the essential knowledge you need to make informed decisions about your diet and achieve your fitness goals.

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WEIGHT LOSS

vs

FAT LOSS

In addition to resistance training (i.e., weight training), nutrition is one of the most effective ways to change our bodies.

What we eat daily significantly influences how we feel and look.

Through nutrition, we can:

• Lose or gain weight, which impacts our overall body weight.

• Lose or gain muscle or fat, which affects our body composition.

  
  

It’s important to understand that weight loss and fat loss are not the same. A person can, hypothetically, lose weight without losing any fat. This happens when the weight lost is primarily from a reduction in lean mass (muscle and other non-fat tissues).

Similarly, weight gain does not necessarily mean fat gain. A person can gain weight without gaining significant fat if the increase comes mainly from muscle mass.

WHAT INFLUENCES

CHANGES IN BODYWEIGHT?

Basal Metabolic Rate (BMR) represents the amount of calories our body needs to sustain essential functions, such as breathing, heart function, and temperature regulation. BMR accounts for roughly 70% of our total daily caloric expenditure.

BMR is not constant and changes throughout our lives. Factors that tend to increase BMR include a higher lean muscle mass, younger age, and specific phases of the menstrual cycle. Conversely, factors that tend to decrease BMR include a low energy (caloric) intake and a reduction in lean muscle mass.

However, energy is not only required for maintaining these basic functions. Our body also expends energy for physical activities throughout the day, such as walking, running, cooking, and even washing dishes. This additional energy expenditure can be divided into two categories:

1. Exercise Activity Thermogenesis (EAT): The energy used during planned physical activities like walking, running, or weight training.

2. Non-Exercise Activity Thermogenesis (NEAT): The energy used for non-exercise activities like cooking, cleaning, and other daily tasks.

   
   

Finally, digesting the food we consume also requires energy, known as the Thermic Effect of Food (TEF).

The sum of BMR, EAT, NEAT, and TEF represents our Total Daily Energy Expenditure (TDEE)—the total number of calories burned in a day.

To meet these energy demands, the body digests and metabolizes the food we eat, converting it into usable energy. This is known as Energy Intake.

The difference between Energy Intake and Energy Expenditure is referred to as Energy Balance. This concept is similar to a bank account: if you consume (earn) more calories than you burn (spend), the excess is stored, leading to weight gain. If you burn more than you consume, the deficit results in weight loss.

The concept is simple:

• if we are burning more energy than we are consuming, our body weight will go down.

• if we are consuming more energy than we are burning, our body weight will go up.

  
  

This balance between energy intake and energy expenditure is the only factor that directly causes weight gain or weight loss. It’s a matter of math.

The type of food we eat (whether it's carbs, fats, or proteins) is less relevant for weight change—what matters most is the total energy balance.

In other words, body weight changes are always determined by the difference between Energy In vs. Energy Out

WHAT INFLUENCES

CHANGES IN

BODY COMPOSITION?

While the amount of food we eat determines changes in body weight, the type of food we eat significantly impacts how much of that weight is fat or lean mass (muscle).

In simple terms, energy balance determines total body weight, but macronutrient composition (carbohydrates, protein, and fats) influences how much of that weight will be muscle versus fat.

(important note: no matter how great your diet is, if you do not pair it with weight training, you will not gain any muscle)

For instance, two individuals consuming the same number of calories but with different macronutrient distributions will experience different changes in body composition. Here’s why:

• Protein is the primary building block of muscle. Therefore, consuming an adequate amount of protein is crucial for building or preserving lean mass

  
  

• Fat is the most easily stored macronutrient. In a caloric surplus, a diet high in fats is more likely to result in increased body fat percentage compared to a surplus coming mainly from protein or carbohydrates. Thus, consuming more fat can lead to a higher percentage of body fat if the extra calories come primarily from dietary fats.

  
  

In other words, a calorie surplus from fat will have a different impact on body composition than a surplus from protein, resulting in varying proportions of fat and lean mass.

Therefore, if the goal is to build muscle and reduce fat, it’s essential to focus not only on how much you eat but also what you eat.

CARBOHYDRATES

Carbohydrates are the primary energy source for the body, especially during physical activities. Foods rich in carbohydrates include bread, pasta, rice, and fruits.

Carbohydrates play a crucial role in fueling medium to high-intensity activities, making them the primary energy source for most team sports such as football and basketball.

Each gram of carbohydrates provides 4 calories. Carbohydrates are classified into two main categories:

1. Simple Carbohydrates: These include glucose, fructose, and galactose. Simple carbs are rapidly absorbed by the body and provide quick energy but contain minimal amounts of vitamins, minerals, and fiber.

2. Complex Carbohydrates: This category includes polysaccharides, starches, and fiber. Complex carbs are slower to digest and generally provide a richer nutrient profile, including higher levels of vitamins, minerals, and fiber.

   
   

The main difference between these two categories is their micronutrient content: simple carbs have almost no vitamins, minerals, or fiber, while complex carbs are more nutrient-dense.

For the general population, it is typically recommended to consume at least 100 grams of carbohydrates per day as a minimum intake.

In general, the more active an individual is, the higher their carbohydrate intake should be to meet the energy demands of their activities; usually for these groups of people carbohydrates accounts for at least 50-60% of their total daily caloric intake.

PROTEINS

Proteins are organic compounds made up of amino acids. While they are not a primary source of energy for the body, their main functions are to promote muscle growth, repair damaged tissues, and support overall cellular health.

Proteins provide 4 kcal per gram and can be classified into two main types:

1. Complete Proteins: These are protein sources that contain all essential amino acids in adequate amounts. Examples include all animal-based proteins such as chicken, meat, fish, and eggs.

2. Incomplete Proteins: These are protein sources that lack one or more essential amino acids. Most plant-based proteins, such as nuts, tofu, and soy, fall into this category.

Plant-based proteins are generally less complete in terms of amino acid profile compared to animal sources. Nonetheless, a varied diet can ensure adequate intake of all essential amino acids, whether the proteins come from animal or plant sources.

The recommended protein intake varies based on several factors:

• Level of Physical Activity

• Caloric Intake

• Protein Source

• Age

• Bodyweght

For Sedentary Individuals : I recommend that sedentary individuals aim for a daily protein intake ranging from 1.4 to 2 grams per kilogram of body weight. Although the Recommended Dietary Allowance (RDA) for protein is typically set at 0.8 grams per kilogram of body weight, a higher intake is often beneficial. Protein is crucial for preserving muscle mass and tends to be more satiating compared to fats and carbohydrates. This recommendation is driven by the observation that sedentary individuals, particularly older adults, often experience significant muscle loss if they don't engage in physical activity. Increasing their protein intake beyond the RDA can serve multiple purposes: it helps them feel fuller (a well-established benefit of protein consumption), discourages excessive consumption of fats and carbohydrates, and helps combat age-related muscle loss, known as sarcopenia.

For Active Individuals and Athletes:Those engaged in regular exercise or aiming to build lean muscle mass should aim for a daily protein intake of 1.8 to 2.5 grams per kilogram of body weight.

• If Eating at Maintenance or in a Caloric Surplus: The lower end of this range (1.8 g/kg) is sufficient to support muscle building.

• If in a Caloric Deficit: Protein intake should be closer to the higher end of the range (2.5 g/kg) to prevent the loss of lean mass, as the body may use protein for energy when overall calorie intake is low.

As mentioned before, animal and plant sources have different amino-acids content:

• Animal-Based Proteins (e.g., meat, fish, eggs, and dairy) typically have a higher anabolic effect, making them more effective at stimulating muscle growth and repair.

• Plant-Based Proteins (e.g., tofu, lentils, and beans) are often considered "incomplete" because they may lack some essential amino acids. Therefore, if most of the protein in the diet comes from plant sources, even in a caloric surplus, a higher intake (above 1.8 grams per kilogram) is recommended to ensure adequate muscle-building potential.

  
  

FATS

Fats are the most energy-dense macronutrient, providing 9 kcal per gram. They play a crucial role in the body, not only as an energy source but also in regulating hormones (such as testosterone), cushioning internal organs, aiding in the absorption of fat-soluble vitamins (A, D, E, K), and supplying essential fatty acids like Omega-6 and Omega-3.

Fats can be classified into two main categories:

1. Saturated Fats: Found primarily in meat, poultry, and some dairy products.

2. Unsaturated Fats: Found in sources like oils, fish, nuts, seeds, and avocados.

As a general guideline, fat should make up 20-35% of total daily caloric intake, with an emphasis on consuming more unsaturated fats for their health benefits. This range helps ensure the intake of essential nutrients and supports overall health.

Studies have shown no significant difference in physical performance between diets with 20% and 40% of total calories from fats. However, for athletes or individuals engaged in high-intensity activities, it’s crucial to avoid extreme levels of fat intake:

• Too Low Fat Intake: May negatively impact hormone levels, particularly testosterone, which can affect muscle growth, recovery, and overall health.

• Too High Fat Intake: Can lead to excess calorie consumption, increasing the risk of unwanted weight gain.

  
  

Therefore, maintaining a balanced fat intake within the recommended range is key to optimizing both health and performance.

MICRONUTRIENTS

Micronutrients are vitamins, minerals, and other compounds that are crucial for growth, metabolism, and overall health, even in small amounts. Because the body cannot produce most vitamins and minerals, they must be obtained through a balanced diet.

Although micronutrients are not a direct source of energy, they play a vital role in many physiological processes, including:

• Oxygen Transport

• Regulation of Fluid Balance

• Energy Production and Utilization from macronutrients (carbohydrates, fats, and proteins)

Insufficient intake of key vitamins and minerals can lead to negative health and performance outcomes, such as:

• Increased heart rate

• Higher levels of fatigue

• Reduced endurance capacity

These effects can, in turn, lead to a decline in both physical performance and overall health.

While some micronutrients are found in common foods like red meat, dairy products, and fish, it’s essential to include a variety of fruits and vegetables in your diet. To ensure adequate micronutrient intake, aim for at least 3-4 servings of fruits and vegetables per day, which will help cover essential vitamin and mineral needs.

TO SUM IT UP

Understanding the difference between weight loss and fat loss is critical for setting effective health and fitness goals.

While overall weight is governed by energy balance, the quality of weight gained or lost—whether it’s muscle or fat—is influenced by the macronutrient composition of your diet.

A balanced diet with higher protein intake, along with balanced carbohydrates and healthy fats, helps support lean muscle mass while promoting optimal body composition.

For Sedentary People :

• Caloric Intake: Aim to eat at maintenance level to keep body weight stable.

• Protein Intake: Aim for 1.4 - 2.0 grams of protein per kg of body weight.

• Distribution of Carbs and Fats: Fill the remaining calories between carbohydrates and fats based on personal preference, ensuring fat intake stays within 20-35% of total calorie intake.

For Active People :

• Caloric Intake: Adjust your intake based on your goals (maintenance, surplus, or deficit).

• Protein Intake: Aim for 1.4 - 2.0 grams of protein per kg of body weight. Use the lower end of the range if you’re not in a calorie deficit and the higher end if you are.

• Distribution of Carbs and Fats: Fill the remaining calories between carbohydrates and fats, skewing slightly more towards carbohydrates, as they are the primary fuel for physical activities and workouts.

Pairing proper nutrition with resistance training is essential for preserving and building muscle mass or for losing fat. By understanding these concepts and implementing them into your daily routine, you can achieve your desired body composition and enjoy improved overall health.

Thank you for reading.

INTERESTING READINGS:

• Schoenfeld et al (2018) - How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution

• Atherton et al (2012) - Muscle protein synthesis in response to nutrition and exercise

• Oliveira (2021) - A high-protein total diet replacement increases energy expenditure and leads to negative fat balance in healthy, normal-weight adult

• Cambell et al (2007) - International Society of Sports Nutrition position stand: protein and exercise

• Morton et al (2017) - A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults

• NSCA’s guide to Sport and Nutrition (2011) – Campbell et al.

• Burd et al (2009) - Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences

• Simopoulos (2002) - The importance of the ratio of omega-6/omega-3 essential fatty acids