Nutrition Basics

We each have basic nutritional requirements to sustain life. We eat food that gets broken down by digestion and absorbed in our gastrointestinal tract to produce energy and important building blocks for all cells in our body. Food is broken down into macro nutrients (carbohydrates, proteins and fats) that provide essential calories for the energy required to carry out the many complex and sophisticated chemical reactions needed for all body system functions. These reactions also require micronutrients (vitamins and minerals) that are also provided by the food we eat. Understanding this helps us realize that if we are undernourished by eating nutrient poor diets, all bodily systems can malfunction.

Under nutrition is linked to suppression of the immune system, reduced effectiveness of vaccines and slow recovery from illness. Chemical reactions that occur in our body can produce waste or byproducts that need further removal to maintain a healthy micro environment. When we overindulge in excess calories we provide added stress and waste. This over nutrition has been linked to chronic inflammation leading to many chronic diseases. This is why it is important to learn what nutrients our body needs and get the right amount in a form that is easily absorbed to prevent trouble.

Today’s article will provide a very basic nutrition overview to help us understand that although there may be diets, supplements and nutrients recommended to the public, those recommendations do not account for our individual unique needs. Our goal at performance status nutrition is to educate you so that you can apply the information to your own unique self, using evidence-based information.

Macronutrients:

• Provides Energy (aka calories)

  • Carbohydrates provide 3.75 calories per gram

  • Proteins provide 4.0 calories per gram

  • Fat provides 9.3 calories per gram

• 3 components Sources and Functions:

  • Carbohydrates (CHO) - examples of high CHO foods include fruits, vegetables, grains, starches and sugars. Carbohydrates are essential for providing fiber and fuel for our gut in addition to providing energy for all functions.

  • Proteins - examples of high protein foods include meats, eggs, dairy, beans, seeds and nuts. In addition to the energy protein provides, it is essential for building muscle, ligaments and other structure supportive tissues.

  • Fats - examples of high fat foods include oils, butter, oils from fish and seeds. Fats are essential for brain function and cell membranes.

• Large amounts are needed (hence “macro”)

  • Amounts that can easily be measured by a standard kitchen scale

  • Amounts needed help our body maintain its structure (body mass)

  • Calories generated from Macronutrients maintain all systems that require energy

Micronutrients:

• Do not provide energy (calories) but provide essential functions

  • Create enzymes

  • Build DNA

  • Support Hormone Health

  • Support Immune Health

  • Essential for millions of cell reactions that happen each second of each day

• Small amounts are essential

  • Amounts needed may require special tools and instruments to measure

  • May only be needed in trace amounts

Vitamins - Water Soluble

Name Main Functions

• B1, Thiamine CHO and Energy

  metabolism

• B2, Riboflavin Antioxidant,

  Antibody &

  Immune function

• B3, Niacin > 400 enzyme

  reactions, Energy

  metabolism

• B5, Pantothenic Acid Fat and steroid

  metabolism

• B6, Pyridoxine > 160 reactions;

  CHO, protein, fat

  metabolism

• B7, Biotin CHO, protein, fat

  Immune function

• B9, Folic Acid Protein,

  DNA and RNA

  metabolism

• B12, Cobalamin Mitochondrial

  metabolism,

  immune

  response, DNA

• Vitamin C Antioxidant,

  Wound Healing,

  immunity

Vitamins - Fat Soluble

Name Main Functions

• Vitamin A Vision,

  Reproduction,

  gene expression,

  immunity

• Vitamin D Bone metabolism,

  immunity,

  hormone

  precursor

• Vitamin E Lipid metabolism,

  Antioxidant

• Vitamin K Blood clotting,

  bone & vascular

  health,

  reproduction

Minerals - Major (needed in quantities over 100 mg per day)

Name Main Functions

• Calcium Bone, teeth,

  heart health, nerve

  function

• Phosphorus Energy production,

  bone/teeth, DNA,

  cell repair

• Potassium. Acid/Base & fluid

  balance, Energy

  production, heart

  function

• Sodium Fluid balance,

  blood pressure,

  heart and kidney

  function

• Chloride Acid/Base & fluid

  balance, gastric

  acid production

• Magnesium. >600 reactions,

  muscle, nerve,

  kidney and heart

  function

• Sulfur Protein synthesis,

  antioxidant, toxin

  clearance

Trace Elements

Name Main Functions

• Chromium CHO, protein, fat

  & insulin

  metabolism

• Cobalt Essential for B-12

  metabolism

• Copper Energy, iron,

  cholesterol, CHO

  metabolism

• Fluoride Mineralization for

  dental health

• Iodine Thyroid gland

• Iron Energy, oxygen

  & substrate

  metabolism, DNA

• Manganese Energy

  metabolism,

  reproduction,

  bone growth,

  immunity

• Molybdenum Amino acid and

  purine

  metabolism

• Selenium Antioxidant,

  Immune function,

  thyroid function

• Zinc > 300 reactions,

  DNA/RNA

  function, wound

  healing

immunity

Governments have provided guidelines for generations on the amount of major vitamins and minerals the average healthy person needs from their diets. Examples are the DRI (dietary reference intakes) or RNI (reference nutrient intake), and DRV (dietary reference value). The important thing to understand is that those are population based standards for minimal amounts and not the amount that may be needed as a medical nutrition therapy or for the unique individual. Depending on the unique biology and metabolism of individuals, there may be more or less of a nutrient required for optimal health and performance. Factors that impact our uniqueness include but are not limited to: age, growth, pregnancy and lactation, genetic factors, activity levels, stress and chronic illnesses.

Additionally, food can provide more than macro and micronutrients that help us function at our best. Some components found in our food have yet to be discovered which is why food is recommended over supplements when possible. Plant foods can provide us with non-nutritive bioactive compounds and metabolites that have highly beneficial effects on our health. Functional foods are a category of foods and nutrients that have been shown to enhance health and prevent disease. Future nutrition posts will address these categories more specifically as they pertain to optimal performance and functional status.

References

Berger MM, Shenkin A, Schweinlin A, Amrein K, Augsburger M, Biesalski HK, Bischoff SC, Casaer MP, Gundogan K, Lepp HL, de Man AME, Muscogiuri G, Pietka M, Pironi L, Rezzi S, Cuerda C. ESPEN micronutrient guideline. Clin Nutr. 2022 Jun;41(6):1357-1424. doi: https://doi.org/10.1016/j.clnu.2022.02.015

Temple, Norman J. “A Rational Definition for Functional Foods: A Perspective.” Frontiers in Nutrition, vol. 9, 29 Sept. 2022, p. 957516. doi:10.3389/fnut.2022.957516 . Frontiers | A rational definition for functional foods: A perspective