2,956
edits
Nutrition: Difference between revisions
no edit summary
No edit summary |
No edit summary |
||
| Line 71: | Line 71: | ||
===Protein=== | ===Protein=== | ||
{{ | ====Get enough protein==== | ||
{{talk| | The amount needed is surprisingly modest, even for people who are extremely active. | ||
{{ | {{talk|TODO: add chart for various sized adults and kids, various activity levels}} | ||
{{ | '''''Most''''' of the protein you need is just to ''maintain nitrogen balance'' - in other words, replace protein that was burned as calories. This is true for everyone - even for kids that are growing quickly. | ||
{{talk|TODO: show maths. | |||
{{pbr}}DRAFT: | |||
The human body is approximately 20% protein. | |||
[https://pressbooks-dev.oer.hawaii.edu/humannutrition/chapter/defining-protein/] | |||
On average, a healthy person grows fastest at age _, where they gain _ kg of body mass in a year. | |||
{{talk|Maybe just show a typical growth chart, and say "At the fastest growth spurt (age _), the average healthy person gains _ lbs of body mass in a year.}} | |||
[https://www.cdc.gov/growthcharts/index.htm] | |||
This amounts to just _ grams of protein per day becoming new body mass. | |||
}} | |||
Even in extreme bodybuilding, the amount of protein that actually becomes muscle is relatively small. | |||
{{p2|(''See maths'')| | |||
Human muscle is 20% protein, and 70% water (the rest is mostly sugars and electrolytes). | |||
[https://www.physio-pedia.com/Muscle_Proteins] | |||
[https://parallelcoaching.co.uk/how-much-protein-is-in-skeletal-muscle] | |||
A pound (454g) of muscle therefore contains 91g of protein. | |||
So even in an "absolute best case" scenario of gaining 50 pounds of muscle in a year (extremely rare to achieve this), only '''12 grams''' of protein are becoming muscle every day. And that's a very high estimate. | |||
For most people, the best case is lower: about 20 pounds of muscle in a year{{x|that's in the first year of training. the next years see slower gains}}. This amounts to just '''5 grams''' of protein becoming muscle every day! | |||
So where does all the other protein go? It gets burned just like any other calories. | |||
All this goes to show just how little difference it makes when you're building muscle: Your protein requirements are only slightly higher. | |||
}} | |||
{{talk|TODO: add expandable section: So why do some websites have protein recommendations that are so much higher?}} | |||
====Get enough of the 9 essential amino acids==== | |||
Sometimes this is conceptualized as "complete protein", but that term can be a bit misleading. {{talk|TODO: explain examples of it being misleading}} The more fundamental principle is: You have to get enough of each of these amino acids (which are found in protein): | |||
{|class="wikitable" style="font-size:75%" | |||
|style="border-right:none"| | |||
* Histidine | |||
* Isoleucine | |||
* Leucine | |||
|style="border-left:none;border-right:none"|<ul style="margin-top:-0.5em"> | |||
<li style="line-height:0.5em">Lysine </li> | |||
<li style="line-height:0.5em">Threonine </li> | |||
<li style="line-height:0.5em">Tryptophan</li> | |||
<li style="line-height:0.5em">Valine </li></ul> | |||
|style="border-left:none"| | |||
* Methionine and/or Cysteine {{p|Technically, methionine is the essential amino acid while cysteine can be made ''from'' methionine in the body.}} | |||
* Phenylalanine and/or Tyrosine {{p|Technically, phenylalanine is the essential amino acid while tyrosine can be made ''from'' phenylalanine in the body.}} | |||
* Arginine, in some cases {{talk|This is a "conditionally essential" amino acid. TODO: Research under what conditions it's essential, and how common that is.}} | |||
|} | |||
You also still need to get enough total protein, as mentioned in the section above. | |||
{{talk|TODO: explain why, and the meaning of "non-essential amino acids"}} | |||
By eating a variety of proteins, you can meet all of those targets. {{talk|TODO: talk about incomplete proteins ''here'' a bit, and that proteins don't need to be combined at the same meal}} | |||
===Essential fats=== | ===Essential fats=== | ||
* Omega-3 {{talk|TODO: Talk about various forms of omega-3: ALA, DHA, EPA}} | |||
{{talk| | * Omega-6 {{talk|TODO: Reseach: What about omega-9? Is that also essential?}} | ||
{{ | * Vitamins A, D, E and K need to be combined with at least a small amount of fat at the same meal (any type of fat will do) to ensure absorption. {{talk|TODO: more detail about the time window within which they can be combined. Also list examples like carrots}} | ||
===The ''total'' amount of calories=== | ===The ''total'' amount of calories=== | ||
| Line 149: | Line 195: | ||
===Fiber=== | ===Fiber=== | ||
{{empty}} | {{empty}} | ||
===Gluten=== | |||
Only a problem if you have a gluten intolerance (such as celiac disease). Gluten is a protein found in wheat. {{talk|Maybe mention something about gut flora and how its biodiversity could help in providing the right enzymes to digest gluten?}} | |||