What Words To Know In The Fitness (Part 2)

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This part of what words to know in the fitness is more about diet and nutrition. If you didn’t read the first part, click here.

Healthy

  1. A healthy body has a lot of energy and strength. This means that the body doesn’t have any dysfunction, damage, illness or pain.
  2. Something healthy can be emotional, mental or physical

Hormone

A hormone is a chemical. Body fluids or blood carry it to organs and cells for a specific function.

Cholesterol

Cholesterol is a material soft and waxy in body tissues. It’s an essential element to create cells and different hormones.

Food

Food is a physical thing. The body absorbs it and uses nutrients to provide the energy and growth needed.

Diet

  1. A diet is the food and drinks food ingested by an individual.
  2. A diet is a certain plan for managing a person’s food and drink. This plan has a specific goal such as gaining/losing weight or others.

Nourish

To nourish is the act of bringing food or other materials to help the body to be healthy and growing.

Nutrition

Nutrition is the mechanism to nourish the body. It’s helpful to be healthy by creating and changing tissues.

Nutrient

A nutrient is a material. An organism needs it to stay alive and grow.

Macronutrient

A macronutrient is a nutritional component in a huge amount needed for a diet. It is usually composed of carbohydrates, fat, minerals (magnesium, zinc, etc) and protein.

Vitamin

A vitamin is a materiel. An organism needs it for cells can work and grow.

Mineral

A mineral is a natural material without carbon from the earth. There are several such as zinc, magnesium, sodium, potassium, etc. The body needs minerals to create hormones, regulate the heartbeat, or produce bones. They are essential for many physiological functions.

Sugar

Sugar is a carbohydrate in the sweet category. It comes from fruits, grains, plants, and other sources.

Glucose

Glucose is sugar. It is available in nature and is an essential source of energy. Glucose composed of several carbohydrates

Blood Sugar

  1. Blood sugar is glucose in the blood
  2. Blood sugar is the accumulation of glucose in the blood. The method of measurement is in milligrams of glucose per 100 milliliters of blood.

Sucrose

Sucrose is a sugar. It is available in nature from plants, sugarcane or sugar beets. Sucrose is usually called table sugar.

Fructose

Fructose is a sugar in the sweet category. It comes from fruits and honey. The liver turns fructose into glucose and puts it in the blood.

Galactose

Galactose is a sugar. It comes from dairy products. Besides, it has the same process as fructose with the liver.

Lactose

Lactose is a sugar. It comes from milk.

Glycogen

Glycogen is a carbohydrate. It comes from the liver and muscle tissue. It stores energy and transforms that energy into glucose for the needs of the body.

Simple Carbohydrate

A simple carbohydrate is a carbohydrate. It decomposes fast into glucose for the body’s needs. In the simple carbohydrate category, you can find sucrose fructose or lactose.

Complex Carbohydrate

A complex carbohydrate is a carbohydrate. It’s a simple carbohydrate chain. Not to mention the fact that it takes time to decompose into glucose.

In the complex carbohydrate category, you can find vegetables, whole grains or beans.

Starch

Starch is a complex carbohydrate. It comes from vegetables and fruits. This is also used in certain food to thicken them.

Fiber

Fiber is a carbohydrate. It comes from foods such as grains, legumes, vegetables or fruits.

Insulin

Insulin is a hormone. It comes from the pancreas and during eating, it released in the blood. Insulin helps fat tissue, organs, and muscle to store and use the food’s nutrients.

Index

An index is a structure for organizing information. This allows to analyze it and compare it to different information.

Glycemic Index

The glycemic index (GI) is a numeric structure. It lists the rate at which the body turns food into glucose. This food classification is a scale from 0 to 100 based on the influence of food on blood glucose.

55 and under on the index is low. 56 to 69 on the index is medium. 70 and above on the index is high.

The fact than the liver transforms fast the simple carbohydrates, they have a high GI level. White potato has 82,.white rice has 89, white bread has 71, and sucrose has 65.

In contrast, the liver transforms slower the complex carbohydrate. That’s why they have a low IG level. Whole grain pasta has 42, peanuts have 7, black beans have 30, and apples have 39.

Fatty Acid

A fatty acid is an acid. It comes from fat or oil from plants and animals

Essential Fatty Acid

An essential fatty acid is an acid. It’s crucial for human beings because the body can’t create it. Foods provide it.

Saturated Fat

Saturated fat is fat. It can be solid at room temperature. It comes from plants and animals. Not to mention you can find it in palm kernel oil, cottonseed oil, coconut oil, lard, butter, cheese, cream, and meat.

Unsaturated Fat

Unsaturated fat is fat. It can be liquid at room temperature. It comes from plants and animals. You can find it in fish, oils vegetable, nuts, and avocado.

Trans Fatty Acid

Trans fatty acid is an unsaturated fatty acid. It’s available in nature and in an artificial way. You can find it in processed foods such as frozen dinners, ice cream, fast food, pastries, and cereals. Foods with “hydrogenated oil” have trans fatty acids.

Milligram

One milligram is a metric unit of weight. 1000 milligram is one gram.

Milliliter

One milliliter is a metric unit of capacity. 1000 milliliters is one liter. One liter is about 4.2 cups.

Share this article if you think it can help someone you know. Thank you.

-Steph

Carbohydrate

carbohydrate, bread, rice, pasta, potato

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

  • Glucose (blood sugar)
  • Fructose (fruit sugar)
  • Galactose (a kind of milk sugar)

Oligosaccharides

  • Sucrose(table sugar)
  • Lactose(milk sugar)
  • Maltose (malt sugar)

Polysaccharides

  • Plant polysaccharides(starch and cellulose)
  • Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

carbohydrate, bread, rice, pasta, potato

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

carbohydrate, supplement, powder

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .