NUTRITION AND EXERCISEWhy does nutrition and exercise have to be so complicated? Questions like these can make you want to pull your hair out: It is not my intent to add to the confusion about nutrition and exercise by listing the myriad possible answers or solutions, but rather to clarify and de-mythify (no I don’t have a lisp) when and where I can. Ultimately, it is you who must decide what and how much you put in your mouth.
FOOD COMP 101 Nutrients are life-sustaining substances found in food. They supply the body with energy and structural materials; they regulate growth, maintenance, and repair the body’s tissues. The six major classes of nutrients are: protein, carbohydrates, fat, vitamins, minerals, and water. The amount of each nutrient that a body needs varies widely; however, there are guidelines to ensure that we receive enough nutrients to sustain a healthy and active lifestyle. Proteins, carbs, and fat provide calories. Calories are the fuel that our bodies run on just as a car runs on gasoline.
How many calories do I need daily? The amount of calories one should consume daily varies from individual to individual according to gender, size, age, activity level, etc. Go to
freedieting.com
for an excellent free calculation of your daily caloric needs. Actually, freedieting has a whole slew of other calculators on that page that are fun and interesting to play with. It’s way cool, so be sure and check it out. It's excellent sites like these that truly help us understand the key to proper nutrition and exercise.
Well, are you feeling better yet? 
Not to panic...let’s take a closer look at them, shall we? PROTEIN Protein’s principle role is to build and repair body tissues, such as muscles, ligaments, and tendons. It’s also important for synthesis of hormones, enzymes, and antibodies, as well as for fluid transport and energy. Contrary to popular belief, protein is not a primary source of energy, except when you do not consume enough calories or carbohydrates. If you fail to eat enough, then protein is stripped from the muscle and used as an energy source instead of being used for its intended job of building tissue, enzymes, hormones, etc. The intake of protein supplementation is controversial. It is always best to eat whole food protein rather than supplementation such as protein powder or protein bars. How much protein do we really need? Available research shows that the average person requires 0.8 grams of protein per kilogram of body weight (2.2 lbs) each day. Generally, the dietary intake of most individuals exceeds even the highest recommendation. For athletic people and those engaged in competitive activities, it is recommended to have 1.2 to 2.0 grams of protein per kilogram of body weight. The increase in protein requirements is mainly a result of increased caloric needs due to the increase in activity level of the athlete. It is generally believed that the protein requirement for resistance athletes falls near the lower end of this range, while endurance athletes need slightly more. WARNING! Too much protein may cause weight gain, kidney and liver stress, and loss of urinary calcium. PROTEIN SOURCE: Good protein sources are lean meat, egg whites, poultry without skin, fish, skim milk, nonfat cheese, dried beans and peas, nuts, and seeds. Back to Ace Says... CARBOHYDRATES Carbs are the most important nutrient for exercising muscles. Not only are adequate amounts of carbs important for muscular performance but for the brain and central nervous system. Carbohydrates serve as primary energy source for working muscles and help the body use fat more efficiently. Stored carbs in the form of glycogen are the primary fuel for exercise. So, to be very, very clear: CARBS ARE GOOD. CARBS ARE OUR FRIENDS. WE SHOULD DEFINITELY HUG AND SQUEEZE AND CALL CARBS GEORGE. 
ACE, ACSM, and the Food Pyramid Guide recommend:
Back to Ace Says... FAT Fat is the primary fuel for light to moderate intensity exercise. It is the most concentrated source of food energy and supplies more than twice (9 kcal/gram) as many calories by weight as protein or carbohydrates (4 kcal/gram). Fat provides essential fatty acids and is necessary for the proper functioning of cell membranes, skin, and hormones, and for transporting fat-soluble vitamins. You should consume 20% to 30% of your calorie intake from fat. Aside from decreasing overall calories, limiting consumption of dietary fat is the first step toward losing excess body fat. Avoid as much saturated fat as possible. BIG FAT TIP: To minimize fat intake try to eat low-fat dairy products, eat lean ground beef or ground turkey, and avoid fried foods and processed candy, pastries, candy bars, etc. Your intake of saturated fat should be less than 7% of your total daily calories. You should eliminate trans fat altogether if at all possible. Back to Ace Says... WHAT'S THE REAL TRUTH? Some people believe that exercising individuals need more protein and fewer carbohydrates. We are barraged by advertisements that say we need to supplement some nutrients over others, claiming we cannot achieve good nutrition through food ingestion alone. I have stated what ACE, ACSM, and the Food Pyramid Guide recommend. I believe that if one has trouble getting one's daily required amount of protein through food, then it is acceptable for one to use a protein supplement. I do not believe it is healthy or wise to use protein supplementation to ingest more than the recommended amount in hopes of adding more muscle. Everyday, I see people who might work out anywhere from twice a week and up, supplementing protein like there's no tomorrow. Maybe for athletes in intense training this could be appropriate, but for the average person working out for weight loss, general fitness, or even in hopes of muscle hypertrophy (growth), I have to wonder if it is truly necessary or healthy to supplement protein for proper nutrition and exercise. Methinks it's gotten out of hand. Go here and here for just two of many, many arguments against supplementation. Flip open any muscle magazine or walk into any GNC and you will be blown away with the plethora of supplements and their claims that good nutrition and exercise just isn't enough. But consider the sources and ask yourself if you really believe these people have your best health in mind, or rather the lining of their pockets with your desperately-seeking-quick-fix hard earned money. Sort of makes you stop and go...hmmmmm, doesn't it? What about a simple multivitamin? A good multivitamin for a bit of insurance is a matter of personal preference as is any kind of supplementation. I try to ingest all the nutrients by way of whole food as opposed to pills or supplementation, and I suggest you do the same. But, I will tell you that I do take a multivitamin. However, a good multivitamin works only in conjunction with good nutrition and exercise. I also drink a protein smoothie with whey protein, soy milk, a banana, and fresh strawberries immediately after I strength train. Let me make this clear: I do not recommend nor condone my clients or you, the reader, to use protein supplementation or any kind of supplementation for that matter. This is my personal choice, my experiment, with my body. I also realize that in today's world of pollution, pesticides, chemical and steroid-injected meat, and God only knows what else, it certainly makes you wonder how nutritious our food really is. In the end, life is like one big experiment and we are the guinea pigs. It is up to you how you fuel your body, and, essentially, your body's performance along with your appearance and your health will certainly be the telltale. Back to Ace Says... In summary, the experts say if you are eating a healthy diet and getting plenty of exercise and rest, you should be getting all the nutrition and exercise that your body needs. A healthy diet consists of taking in a combination of fats, carbohydrates, fiber, protein, vitamins and minerals each day. Remember that eating too much of even healthy foods can lead to weight gain. All of the foods that you eat should fit together to form a well-balanced, calorie controlled diet. That is about as uncomplicated as I can make it. It’s not rocket science; or at least it doesn't have to be.
That's more like it!! 
THINK ABOUT THIS
If you have two obese parents there is an 80% chance you will be obese; with one parent, 40%; and with lean parents you only have a 10% chance. But don’t despair! Since the chances aren’t 100%, it is not written in stone. It just means you will have to work a little harder and be a bit more determined. So let’s go hit the gym and have a salad! It just makes the nutrition and exercise part of the plan that much more important. You can do it! I have faith in you!! Return from Nutrition and Exercise to Straightforward Fitness Home
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Are carbs good, bad, or ugly? Should I become a vegetarian and grow my own food? Should I take supplements and if so, what, when, and how much? All of these questions are good ones. Unfortunately, there is not one good answer. There are many good answers and they are very individually-based. In other words, one answer does not fit all. 
