5 Men Nutrients For Optimal Performance

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According to WHO, a nutrient is a substance the body needs for survival, growth, and reproduction. Putting it simply, a nutrient is a substance that provides us energy to perform our daily routine activities. We work hard and perform different functions throughout the day. In order to perform these functions, we need to consume various foods that include those nutrients which are good for our bodies. There are 2 types of nutrients; micronutrients and macronutrients.

There are two essential micronutrients, vitamins and minerals you can gain from whole foods like meat, fruits, vegetables, whole grains, legumes, nuts, seeds, eggs, and dairy. Whereas, macronutrients include fats, proteins, carbohydrates, and water.

Let us know more about these nutrients in detail.

Proteins

Protein is the building block of life and is found in every cell of the body. Protein comprises amino acids that are attached in long chains. There are 20 different kinds of amino acids, out of which 9 of them are very essential for the body, and the sequence in which the different amino acids are arranged helps in determining the role of that particular protein. Protein is a nutrients present throughout the body—in muscle, skin, bone, hair, and virtually every other body part or tissue.

At least 10,000 different proteins make you what you are to keep you that way. If we compare it to a car, it would be the material from which the body and engine are made. Just like a car cannot be driven fast without a solid frame, the same way without protein the human body cannot be kept in a healthy state. Many bodybuilders and athletes use whey protein isolate to fulfill their protein intake. We can find protein in other food items also like; Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans. Nuts and seeds, including almonds, peanuts, hazelnuts, mixed nuts, peanut butter, sunflower seeds, or walnuts (Nuts are high in fat so be mindful of portion sizes.

Vitamin B

B vitamins are important to make sure that the body’s cells are functioning properly. They help the body convert food into energy (metabolism), create new blood cells, recover old ones, and maintain healthy skin cells, brain cells, and other body tissues.

Types of Vitamin B

Thiamin (Vitamin B-1)
Thiamine plays an important role in metabolism by helping convert nutrients into energy. The richest food sources include sunflower seeds, pork, and wheat germs.
Riboflavin (Vitamin B-2)
Riboflavin helps in converting food into energy and also acts as an antioxidant. Foods highest in riboflavin include beef, organ meats, and mushrooms
Niacin (Vitamin B-3)
Niacin plays a crucial role in cellular signaling, metabolism, and DNA production and repair. Food sources include tuna, lentils, and chicken.
Pantothenic acid (Vitamin B-5)
Just like other B vitamins, pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt, and avocado are all good sources of food.
Pyridoxine (Vitamin B-6)
Amino acid metabolism comprises Pyridoxine, red blood cell production, and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, potatoes, salmon poultry, and non-citrus fruits.
Biotin (Vitamin B-7)
Biotin is important for carbohydrate and fat metabolism and regulates gene expression. Eggs, yeast, salmon, cheese, and liver are among the best food sources of biotin.
Folate (Vitamin B-9)
Folate is essential for cell growth, amino acid metabolism, the formation of red and white blood cells, and proper cell division. It is present in foods like leafy greens, liver, beans, and citrus fruits, or in supplements such as folic acid.
Cobalamin (Vitamin B-12)
Perhaps the most well-known of all the other B vitamins, B12 is vital for neurological function, DNA production, and red blood cell development. B12 is available naturally in animal sources such as eggs, meats, seafood, and dairy.

Good Fats

When it comes to dietary fat, what matters most is the type of fat you consume. Contrary to past dietary advice promoting low-fat diets, the latest research shows that healthy fats are necessary and good for health.

When food manufacturers reduce fats in their products, they often replace them with carbohydrates from sugar, refined grains, or other starches. Our bodies digest these refined carbohydrates and starches very quickly, affecting blood sugar and insulin levels in the body and possibly resulting in weight gain and disease.

Findings from the Nurses’ Health Study and the Health Professionals Follow-up Study show that there is no link between the overall percentage of calories from fat and any important health outcome, including cancer, weight gain, and heart disease. Rather than consuming a low-fat diet, it’s more important to focus on eating beneficial “good” fats and avoiding harmful “bad” fats. Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fats.

Dietary Fibers

Dietary fiber, also known as roughage or bulk, includes those parts of the plant foods that your body isn’t able to digest or absorb. Unlike other food components, such as fats, proteins, or carbohydrates — which your body breaks down and absorbs easily, your body may not digest fibers. Instead, it passes relatively intact through your stomach, small intestine, and colon and then out of the human body.

Fiber is of two types; soluble, which dissolves in water, or insoluble, which doesn’t dissolve.

Soluble fiber is a type of fiber that dissolves in water to form a gel-like material. It can help in lowering blood cholesterol and glucose levels. Soluble fiber is generally found in oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Insoluble fiber is this type of fiber that promotes the movement of material through your digestive system and increases stool bulk, such that it can be of benefit to those who struggle with constipation or irregular stools. Insoluble fiber is generally present in whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes, which are good sources of insoluble fiber.

Amino Acids

Amino acids are molecules that combine in order to form proteins. They are left when the body digests protein. Our body uses amino acids to make proteins to help the body in various ways: