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Energy
All living organisms derive energy from the sun. If we could absorb solar energy directly, like plants, we would likely be green. However, humans lack chloroplasts, and our bodies rely on a more complex metabolism. Over the course of evolution, human metabolism has become dependent on micronutrients essential for biochemical reactions.
Macronutrients
Macronutrients are substances that the body requires in large amounts (grams or tens of grams daily). These include:

• Proteins – At least 1 gram per kilogram of body weight per day (varies depending on individual needs).
• Fats – Approximately 70 grams per day (depends on specific requirements).
• Carbohydrates – 100 grams or more daily (depending on activity level and overall health).
• Water – 1.5 to 2 liters per day (about 30 ml per kilogram of body weight).

Water plays a vital role in maintaining intercellular space, forming tissues and organs, and is essential for the production of digestive enzymes, bile, and normal digestion.
Micronutrients
Micronutrients include vitamins, minerals, provitamins, and vitamin-like substances needed in small amounts (from micrograms to grams). For instance, calcium is required in doses of about 1.5 grams per day.
Micronutrients are crucial for:

• Biochemical reactions,
• Hormone production,
• Immune system support,
• Normal functioning of all physiological processes.

Proteins
Proteins are complex organic substances that serve as the foundation of our body's structure. During digestion, proteins break down into amino acids.
Each amino acid has a specific role. For example, the amino acid tryptophan, found in turkey, is involved in serotonin synthesis, which affects our mood. Proteins also play a key role in enzymatic reactions, muscle building, and other structural functions.

Fats
Fats are natural substances found in all living organisms.
In plants, fats are concentrated in seeds to provide energy during germination.
In the human body, fats are a dense source of energy and are essential for numerous processes, including hormone production.

Carbohydrates
Carbohydrates are organic compounds made of carbon and water, serving as the body's primary fuel source.
They provide energy for all processes occurring in the body.
While proteins and fats are also important, carbohydrates are the body's preferred source for quick energy.

Proteins are one of the primary components of the human body. Approximately 20% of body mass is made up of protein tissue, and muscles consist of 75–80% protein. Proteins are the "building blocks" of our body, which must be regularly obtained from food, as the body does not have a storage depot for proteins. A protein deficiency can lead to various health problems.
Functions of Proteins
Proteins perform numerous vital functions:
Structural Function

• Contribute to the formation of muscle mass.
• Form the basis of collagen and elastin, which are found in bones, ligaments, skin, hair, and nails. These elements are essential not only for health but also for appearance.

Enzymatic Function

• Proteins participate in biochemical reactions within the body, acting as enzymes.

Hormonal Function

• Many hormones, such as thyroid hormones, are synthesized from proteins.

Reservoir Function

• During starvation, the body uses muscle fibers as an energy source.
• During illness, particularly with a high fever, muscle protein catabolism (breakdown) occurs, leading to muscle mass loss and weakening of the body.

Transport Function

• For example, hemoglobin (a protein) carries oxygen to the cells.

Protective Function

• Antibodies produced by the immune system to fight viruses and bacteria are also proteins.

Signaling Function

• Protein cytokines transmit signals about threats, such as invading pathogens, activating the immune response.

Classification of Amino Acids
The amino acids that make up proteins are divided into several groups:
Essential Amino Acids

• Cannot be synthesized by the body and must be obtained from food.

Non-Essential Amino Acids

• Can be synthesized in the body if sufficient essential amino acids are available.

Conditionally Essential Amino Acids

• Are produced in the body, but their quantity may be insufficient if there is a deficiency of essential amino acids.
• Example: A deficiency of tyrosine can lead to decreased motivation, depressive states, and dopamine deficiency.

Non-Proteinogenic Amino Acids

• These substances do not participate in protein formation but have important functions:
• Carnitine – Involved in energy transfer and fatty acid oxidation.
• Taurine – Ensures bile fluidity.
• Citrulline – Facilitates the elimination of purine bases through the urea cycle.

Signs of Protein Deficiency
A lack of protein in the body can manifest with the following symptoms:

• Pale skin.
• Muscle weakness.
• Increased fatigue.
• Slower recovery after illness.

Protein Deficiency: Signs and Causes
Protein deficiency is often associated with conditions such as anemia. Key symptoms include:

• Pale skin.
• Reduced skin turgor (elasticity), leading to premature wrinkles.
• Dryness of the skin, hair, and nails.
• Hair loss, brittle or splitting nails.
• Skin pigmentation changes.

Protein deficiency is particularly common among individuals on vegetarian or vegan diets, as plant-based foods generally contain less protein than animal products.

Sources of Protein
Animal-Based Products:

• Meat, fish, eggs.
• Dairy products.

Plant-Based Sources:

• Legumes, nuts.

Prepared Protein Products:

• Protein powders (plant- or animal-based).
• Synthesized amino acids (e.g., carnitine, creatine), used as indicated.

Important: The use of supplements requires analysis of amino acids and organic acids to determine which substances are needed and which might be harmful.
Protein Intake Recommendations
Daily Requirement:

• 1–2 grams per kilogram of body weight.

Factors Influencing Protein Needs:

• Age, gender, and level of physical activity.
• Specific conditions such as growth (in children), pregnancy, or intense training.

Absorption and Toxic Compounds
When consuming protein, it is essential to consider its digestibility. The accumulation of toxic compounds, such as ammonia, can affect mood, cognitive function, and overall well-being.

Proteins are one of the primary components of the human body. Approximately 20% of body mass is made up of protein tissue, and muscles consist of 75–80% protein. Proteins are the "building blocks" of our body, which must be regularly obtained from food, as the body does not have a storage depot for proteins. A protein deficiency can lead to various health problems.
Functions of Proteins
Proteins perform numerous vital functions:
Structural Function

• Contribute to the formation of muscle mass.
• Form the basis of collagen and elastin, which are found in bones, ligaments, skin, hair, and nails. These elements are essential not only for health but also for appearance.

Enzymatic Function

• Proteins participate in biochemical reactions within the body, acting as enzymes.

Hormonal Function

• Many hormones, such as thyroid hormones, are synthesized from proteins.

Reservoir Function

• During starvation, the body uses muscle fibers as an energy source.
• During illness, particularly with a high fever, muscle protein catabolism (breakdown) occurs, leading to muscle mass loss and weakening of the body.

Transport Function

• For example, hemoglobin (a protein) carries oxygen to the cells.

Protective Function

• Antibodies produced by the immune system to fight viruses and bacteria are also proteins.

Signaling Function

• Protein cytokines transmit signals about threats, such as invading pathogens, activating the immune response.

Classification of Amino Acids
The amino acids that make up proteins are divided into several groups:
Essential Amino Acids

• Cannot be synthesized by the body and must be obtained from food.

Non-Essential Amino Acids

• Can be synthesized in the body if sufficient essential amino acids are available.

Conditionally Essential Amino Acids

• Are produced in the body, but their quantity may be insufficient if there is a deficiency of essential amino acids.
• Example: A deficiency of tyrosine can lead to decreased motivation, depressive states, and dopamine deficiency.

Non-Proteinogenic Amino Acids

• These substances do not participate in protein formation but have important functions:
• Carnitine – Involved in energy transfer and fatty acid oxidation.
• Taurine – Ensures bile fluidity.
• Citrulline – Facilitates the elimination of purine bases through the urea cycle.

Signs of Protein Deficiency
A lack of protein in the body can manifest with the following symptoms:

• Pale skin.
• Muscle weakness.
• Increased fatigue.
• Slower recovery after illness.

Protein Deficiency: Signs and Causes
Protein deficiency is often associated with conditions such as anemia. Key symptoms include:

• Pale skin.
• Reduced skin turgor (elasticity), leading to premature wrinkles.
• Dryness of the skin, hair, and nails.
• Hair loss, brittle or splitting nails.
• Skin pigmentation changes.

Protein deficiency is particularly common among individuals on vegetarian or vegan diets, as plant-based foods generally contain less protein than animal products.

Sources of Protein
Animal-Based Products:

• Meat, fish, eggs.
• Dairy products.

Plant-Based Sources:

• Legumes, nuts.

Prepared Protein Products:

• Protein powders (plant- or animal-based).
• Synthesized amino acids (e.g., carnitine, creatine), used as indicated.

Important: The use of supplements requires analysis of amino acids and organic acids to determine which substances are needed and which might be harmful.
Protein Intake Recommendations
Daily Requirement:

• 1–2 grams per kilogram of body weight.

Factors Influencing Protein Needs:

• Age, gender, and level of physical activity.
• Specific conditions such as growth (in children), pregnancy, or intense training.

Absorption and Toxic Compounds
When consuming protein, it is essential to consider its digestibility. The accumulation of toxic compounds, such as ammonia, can affect mood, cognitive function, and overall well-being.

Fats are a vital source of energy and building material for the body. They:

• Support a reserve energy fund during fasting or illness.
• Participate in hormone synthesis, including sex hormones.
• Serve as a building material for cell membranes.
• Ensure the absorption of fat-soluble vitamins (A, D, E, K).
• Regulate metabolism, blood clotting, and the intensity of inflammatory processes.
• Support brain function, which is the fattiest organ in the body.

Classification of Fats
Unsaturated Fats

• Monounsaturated: vegetable oils (olive oil, flaxseed oil), fish oil.
• Polyunsaturated: omega-3, omega-6, omega-9.

Saturated Fats

• Sources: meat, dairy products, butter.
• Important for hormonal balance and reproductive health.

Omega Fatty Acids
Omega-3, omega-6, and omega-9 are needed in specific proportions. Imbalance can lead to pro-inflammatory processes in the body.
Polyunsaturated Fatty Acids (PUFAs)
PUFAs are essential fats that the body cannot synthesize on its own. They:

• Support cardiovascular health, preventing plaque formation and the development of atherosclerosis.
• Help normalize cortisol levels (the stress hormone).
• Strengthen the brain, supporting cognitive functions and improving memory.

Sources of PUFAs:

• Vegetable oils (olive oil, sunflower oil, flaxseed oil).
• Fish oil.
• Flax seeds, chia seeds, walnuts.

Consequences of PUFA Deficiency:

• Slowed growth and development in children.
• Skin changes, including necrotic lesions.
• Impaired capillary permeability and poor circulation.
• Decreased cognitive abilities and overall body tone.

Omega-3 and Omega-6 Balance in the Diet
The optimal ratio of omega-6 to omega-3: 10:1.
The actual ratio in modern diets: 16:1 or higher, which increases the risk of inflammatory processes and cardiovascular diseases.
Saturated Fats
Saturated fats are an important component of the diet, especially for the nervous and hormonal systems.
Sources of Saturated Fats:

• Animal products: butter, lard, beef and mutton fat.
• Tropical oils: coconut oil, palm oil.
• Saturated fats are solid at room temperature due to their molecular structure.

Role of Saturated Fats:

• Energy function: they serve as a reserve energy source, especially during fasting, illness, or increased physical activity.
• Building material:
• Participate in the creation of cell membranes.
• Necessary for the synthesis of sex hormones (estrogen, progesterone, testosterone).
• Support for the nervous system: they aid normal brain function and resilience to stress.
• Immune system: saturated fats help the body fight infections and regulate inflammatory processes.

Coconut Oil and Its Features
Coconut oil is a source of saturated fats, but its composition is unique: it contains medium-chain triglycerides (MCTs).
What are MCTs and why are they important?

• Quick energy source: MCTs are rapidly absorbed and provide the body with "clean" energy without stressing the digestive system.
• Help in workouts: consuming coconut oil before physical activity can improve endurance and enhance performance.
• Support for metabolism: MCTs promote fat burning since the body uses them for energy production rather than storing them as fat.

How to Use Coconut Oil:

• Add it to your morning coffee for an energy boost.
• Use for cooking (frying, baking).
• Include it in your diet before workouts.

Consequences of Fat Deficiency in the Diet
Low-fat diets negatively affect the body:

• Hormonal imbalance: a lack of saturated fats can lead to lower testosterone levels in men and reduced progesterone and estrogen levels in women, potentially causing infertility.
• Nervous system issues: irritability, reduced stress resistance.
• Immune deficiency: the body struggles with infections.
• Premature aging: deterioration of skin, hair, and nails.

Recommendations for Fat Consumption

• Combine saturated and unsaturated fats in your diet.
• Use coconut oil as an additional energy source and for improving metabolic processes.
• Maintain the balance of omega-3 and omega-6 (include fish oil, flaxseed oil in your diet).
• Aim for fats to make up 20–35% of total caloric intake, depending on sex, age, physical activity, and health condition.

Fats: An Important Nutrient
Fats are an essential part of the human diet. They perform a number of functions:

• Energy: provide the body with energy (9 kcal per gram).
• Hormonal: involved in the synthesis of sex and steroid hormones.
• Structural: make up cell membranes.
• Protective: protect internal organs from mechanical damage.
• But it is important to note that not all fats are equally beneficial.

Trans Fats: Where They Come From and Why They're Harmful
Trans fats are a type of unsaturated fat that have changed their structure during processing. Their hydrogen atoms are positioned in a trans configuration (opposite to each other), which makes them less beneficial or even harmful to the body.

• Natural trans fats: found in dairy products and animal fats in very small amounts. The body can process them in moderate amounts.
• Artificial trans fats: form as a result of industrial processing (hydrogenation), turning liquid vegetable oils into solid fats.

Where are Trans Fats Found?

• Refined vegetable oils.
• Margarine and spreads.
• Fast food: french fries, chips, nuggets, baked goods.
• Sauces: mayonnaise, ready-made salad dressings.
• Dairy products with added palm oil.

Impact of Trans Fats on Health
Numerous studies show that trans fats:

• Increase the risk of cardiovascular diseases.
• Contribute to the development of type 2 diabetes.
• Raise total cholesterol and "bad" LDL levels.
• Increase inflammatory processes in the body.

Therefore, the World Health Organization (WHO) recommends eliminating trans fats from the diet as much as possible.

Carbohydrates are divided into two main groups:

• Simple carbohydrates (monosaccharides): glucose, fructose.
• Complex carbohydrates (polysaccharides): starch, fiber, glycogen.

Simple Carbohydrates
These are sugars that the body quickly breaks down, providing instant energy.
Sources: honey, sugar, fruits.
Simple carbohydrates are useful during intense physical activity (such as triathlons or marathons), but in large amounts, they can cause rapid spikes in glucose and insulin levels.
Complex Carbohydrates
These provide a prolonged feeling of fullness and help maintain stable blood sugar levels.
Sources: vegetables, grains, legumes.
Functions:

• Energy storage in the form of glycogen.
• Involvement in ATP production, the body's main energy molecule.

Impact on Blood Sugar
When simple carbohydrates are combined with fiber (e.g., fruits with nuts or vegetables), blood sugar rises more slowly, avoiding sharp spikes. This can be measured using glucose sensors.
Carbohydrate Recommendations

• Daily intake: 3–5 grams per kilogram of body weight (depending on activity level).
• People with low physical activity should reduce the carbohydrate portion in their diet.
• Children should receive a portion of carbohydrates before exercise, as they are more active and expend more energy.

Why Carbohydrates Shouldn't Be Completely Eliminated
Carbohydrates are important for:

• Brain function and maintaining the nervous system.
• Hormone synthesis and regulation of osmotic pressure.
• Preventing hypoglycemia (low blood sugar), which can cause weakness, sweating, and irritability.
• For hypotensive individuals, children, and those with weakened nervous systems, carbohydrates are the foundation of nutrition. Extreme diets (like the ketogenic diet) can negatively impact quality of life.

Key Role of Carbohydrates in Our Body
Carbohydrates not only serve as an energy source but also regulate fat and protein metabolism. They are involved in synthesizing substances necessary for life, and supply the body with antioxidants, vitamins, and minerals.

Micronutrients: Foundation for Recommendations
Micronutrients are essential players in metabolic processes. They support the synthesis of proteins, fats, and carbohydrates, regulate heat exchange, blood production, bone and joint health, and impact immunity. As trainers, your task is to recognize signs of micronutrient deficiencies in your clients and adjust their diet or recommend that they consult a specialist.

Micronutrients are classified as follows:
Macronutrients (found in significant amounts):

• Calcium: essential for bone and dental health.
• Magnesium: helps with muscle spasms and regulates nervous system function.
• Sulfur: important for joints, hair, and nails, and plays a role in detoxification.

Micronutrients (found in thousandths of a percent):

• Zinc: necessary for immunity and hormone regulation.
• Iron: involved in oxygen transport. Advise clients not to take iron supplements without testing, as it can be harmful.
• Iodine: crucial for thyroid function, especially in women.

Ultratrace Elements (found in millionths of a percent):

• Selenium: supports thyroid function and detoxification.
• Chromium: regulates pancreas function.

Deficiencies and Their Manifestations
It's important to understand how micronutrient deficiencies can manifest in your clients:

• Cramping: suggests a lack of magnesium, calcium, or potassium. Advise clients to consult with a nutritionist, especially if they engage in intense training.
• Irritability, shortness of breath, and blood pressure fluctuations: could indicate a deficiency in magnesium or sodium.
• Headaches, weakness, and heart rhythm disturbances: might be due to deficiencies in micronutrients such as potassium or sodium.
• If a client experiences a sharp drop in blood pressure during exercise, suggest they dissolve a few salt crystals or consume something sweet to alleviate the symptoms.

Nutritional Recommendations
Advise clients to obtain micronutrients from a balanced diet:

• Animal Sources: meat, poultry, eggs, dairy products, fish, and seafood.
• Plant Sources: nuts, legumes, vegetables, and whole grains.

The amount of vitamins and minerals in our food largely depends on the quality of feed the animals were given, as well as the mineral content of the soil where plants were grown. For example, greenhouse-grown tomatoes and cucumbers, which are cultivated out of season, often differ in taste and nutrient content from those grown in southern, fertile soils. Ground-grown vegetables are not only tastier but also healthier, as they can "draw" more minerals and vitamins from the soil.