The topic of my presentation is diet and nutrition which i am going to be covering most of the macronutritions rather than micronutritions(vitamins and minerals). Macronutritions are the majority of the nutritions that we take in a daily basis. The main points I will be talking about are firstly the protein and why is it important for the human body. Secondly fats that are actually good and bad for health and finally the carbohydrates and their benefits to the human body.

First of all, there are a tons of different muscles in a human body. All the muscles are there to support different movements of organs. If we think our muscles like a constuction of a building, we intend to damage the building when we use them. therefor the reconstruction process of a muscle starts every time we go to the kitchen.

Furtermore, protein intakes have very critical effects in human body as it comes as first in macronutrition chain. Human body has a lot muscles and the protein that we take helps those muscles grow bigger and stronger. The way that it works is that our body breaks apart the nutrition and bind ingested amino acids together into a single amino acid chain which then are absorbed by the testines and join right into the blood stream, where it travels into our muscles, then turns into a form of muscle fibers in the muscle recovery process which my construction building is an example of that. The best protein sources are lean cuts of meats, top sirloins, flank steaks, 97% lean ground beef, poultries, fish (halibuts, soles, salmon), eggs (which are high quality in protein) and dairies which is very critical because dairy is composed with whey and Casein that promotes muscle growth.

However taking nutritions the right way is not enough for healthwise, execising is also very crucial. According to the article published under Harvard University researches show that it is recommended to have minimum 3 hours of moderate or vigorous and intense cardiovascular activity per week. In a very modarate level of this exercise maybe equal to a 30 minutes of walk in five days a week or for an intensive exercise, joining a spining class for 45 minutes in three times a week. It is important to have increased the heart rate in order to run your metabolism faster. This can improve a lot of health benefits to the human body. However weight lifting is also little different than these exercises. Weight lifting focuses more on the muscle growth therefor combining these two types of workouts are higly recommended. However both types of exercises should be kept in balance in order to see some great results.

Next, the fats that comes second in the macronutrition chain. Eating fat does not necessarily mean that we gain fat like a lot of the people think it does. Fats are divided into four sections and they are omega 3s, saturated fats, mono-unsaturated fats and trans-fatty Acidic fats. Al three of these these fats have critical benefits except trans-fatty acids this is the one that we want to avoid taking. Lets go through them quickly. First is omega 3s support fat loss, reduce fat storage, decrease inflammation aid muscle recovery in muscle growth. Next, saturated fats that enhance testesteron levels which is important for muscle growth. Another healthy fat is mono-unsaturated which promotes testosterone levels as well and an energy source, also you burn fat while you are sitting around. Finally the Trans fatty acids, this one you want to avoid taking fort he reason that our body does not know how to process it and stores it in its cells as a fat which then increases the risk of heart diseases.

Considering everything into account so far, lets look at the gramage of all three macronutrients. A gram of protein is equal to 4 cals, a gram of carbohydrates equal to 4 cals, and look at the gram of Fats which equals to 9 cals. It is little more than twice as much as the others. This is the reason It is important to be cautious of how much fat you are taking in your diet.

Some of the beneficial Fat sources are Nuts (mono-unsaturated fats), Olive oil that also boost metabolism and digestion, peanut butter (mono-unsaturated fats) great fat source in the breakfast time, fatty fish, salmon, tuna, sardines (omega 3s) egg yolks, recommended to have at least 3 per day it helps body builders to gain twice as much as muscle to the ones that avoid eating. However being aware that more can cause cholestrol is important fact.

Finally, the carbohydrates, In protein there are certain amino acids, those amino acids your body cant build it has to get them in your diet. Fats there are saturated fats, unsaturated fats, omega fats that your body cant build that it has to get them in your diet. Since the carbohydrates are to provide energy to the body It is the only non-essential out of three macronutrients, our body is able to produce carbohydrates from the intakes of proteins and consume of fats.

However our body responds to some carbohydrate intakes differently than others for that reason they are divided into two, high glysemic (fast digesting carbs), low glysemic (slow digesting carbs). High glysemic carbs are sugars and white potatoes. In consume of them, they get broken down into your body, absorbed by your testines and get into your blood stream that rises your sugar levels immediately. Low glysemic carbs are Most fruits, whole grains, oat meals, wheat pastas sweet patatoes.

There are two types of sugars, glucose and fructose and they are related with high and low glysemic carbohydrates. Glucose faster digesting carbohydrates are almost pure glucose that immidieately joins the blood stream after its absorb to intestines. Fructose slower digesting carbohydrates that it has to go to the liver and the liver converts it into glucose. Therefor It is recommended to consume low glysemic carbohydrates to maintain sugar level of the blood.

During workout human body burn a lot of carbohydrates. Carbohydrates are stored in muscles in a form of glycogen as a main fuel source. Our body consumes a lot of these glycogens as we workout, after the workout is done, it is recommended to replenish muscle glycogens. Best way to replenish glycogen that is stored in the muscle is to get high glysemic or fast digesting carbohydrates, for that reason gummy bears are recommended. So that you wil have more energy until the next workout which provides the best recovery in the muscle growth.

In addition, resting is the part of the deal overall. We do also burn calories while we are asleep. According to the researches, calories burnt while asleep is calculated by the weight of a body in pounds multiplied by the hours of sleep, that way we can determine how much calories are burnt to keep track of our diet. Furthermore, waking up to a morning feeling hungry is also very critical in our diet.

To sum it up, It is highly important to estimate our daily calorie intakes, watch what we eat and observe how our body responds to it. I think It is good to know what is the exact process that has been going on in the greatest machine that we got as a body. Try lowering down the carbohydrates as you lose more fat and you will see better results. Now, staying healthy, being more confident and encouraging others is in our hands.