Apologies if a thread like this has already been posted.
RDA
Protein RDA Protein recommendations are mainly based on the individuals body weight. The protein RDA is high, to cover most person's needs. The average requirement for protein is 0.6 grams per kilogram of body weight; the RDA is 0.8 grams this is said to meet 97.5% of the population's needs.
No RDA for Carbohydrate and Fat The amount of protein recommended represents a small percentage of a person's energy allowance; with the remainder acquired from carbohydrates and fats. The general guideline for carbohydrate and fat is that more than half of daily energy should come from carbohydrates, with no more than one-third from fat.
Fiber recommendation There is no recommendation for fiber, however it is recommended that sufficient fiber be obtained from fruits, vegetables, legumes, and whole-grain products, which also provide vitamins, minerals and water.
The RDA for vitamins and minerals
Predicting a minimal requirement These recommendations have been set on the basis of studies taken from healthy people involving the various states of depletion of their nutrient stores. From these studies an average is determined as to the body's need for each nutrient, which is seen as an amount sufficient to maintain body processes. Neglecting these intakes can lead to deficiency symptoms.
fluid intake
Previous research has found that even low levels of dehydration may impair high intensity exercise performance on hot days. Higher volumes of fluid replacement have proven advantageous for runners and cyclists under these conditions.
Even in cool weather (25C), athletes could lose 1-1.5 litres of sweat per hour.
The American College of Sports Medicine suggests that this fluid be replaced through "frequent (every 15 to 20 minutes) consumption of moderate (150 mL) to large (350 mL) volumes [of liquid] if possible".
Most endurance athletes drink less than 170 mL every 20 minutes. This falls far short of the large volumes needed to replace sweat loss.
A recent study conducted at the UCT Sport Science institute put these guidelines to the test in order to establish if they were practical under moderate (25C) weather conditions, and whether or not any advantage.
The study found that consuming large 340 mL volumes of fluid caused great discomfort to most participants. Some athletes felt so bloated; they could not finish the trial.
The study concluded "it may not be possible for athletes to absorb sufficient fluid to maintain hydration during competitive running exercise.
The additional ingestion of fluid had no measurable effect on plasma volume and osmolality and did not improve 2 hour running performances in a 25C environment."
10 worst food ... ever!!!!
There are so many products that belong on the list that it has been listed in to food categories. The Foods and ingredients on this list don't need to be avoided entirely, just be sure to eat them sparingly, if you eat them at all.
* 1 Hydrogenated Fats These are mostly man-made fats used in bakery items and stick margarine. Studies have shown that it isn't so much how much fat there is in your diet that causes problems, as to what kind of fat, and hydrogenated fats are the worst. Avoid buying cookies, crackers, baked goods or anything else that has hydrogenated oil on the ingredient list. So far, hydrogenated fats don't have to be listed on the nutrition panel as saturated fats do, but the Center for Science in the Public Interest is campaigning hard for the FDA to require it.
* 2 Olestra Olestra is a fake fat, used to make non-fat potato chips and other snacks. You'd think, with all the bad rap fat has gotten, a non-fat fat would be great. But Olestra has been shown to bind with fat-soluble vitamins A, E, D and K and carotenoids -- substances thought to keep the immune system healthy and prevent some cancers -- and to eliminate them from your system. Proctor & Gamble, the company that produces olestra, has acknowledged the problem with vitamins A, E, D and K and is now fortifying it with them. Olestra has also caused digestive upset in some people, especially when they eat a lot of it. Often, it's not just fat in the potato chips that causes problems for people; it's the fact that they are displacing healthier foods, such as fruit, so Olestra can just perpetuate an unhealthy habit.
* 3 Nitrates Many foods, especially cured meats such as bacon and hot dogs, use nitrates to preserve color and maintain microbial safety. Nitrate is harmless, but it can convert to nitrite, which can form nitrosamines, a powerful cancer-causing chemical, in your body. Whenever possible, look for nitrate-free preserved meats. When you do eat foods containing nitrates, have a glass of orange juice at the same time (for instance, orange juice with your morning bacon). Vitamin C is known to inhibit the conversion to nitrosamines in your stomach.
* 4 Alcohol This one item has created more problems than all the rest put together. Of course, it is possible to consume alcohol wisely and safely and enjoy it immensely, such as a fine glass of wine with a delicious dinner. But even if you exercise caution in no other area of your diet, this is the area where you should.
* 5 Raw Oysters Raw oysters can carry deadly bacteria that can cause severe illness or death. Because it is strictly "buyer beware" when buying them, you take a big risk every time you do. To date, no government or independent body inspects seafood for safety or will guarantee its quality. Oysters are a nutritious food, and are great to include in your diet, but if you do, cook them first!
* 6 Saturated Animal Fats That means fatty meats, especially beef and pork, or the skin on poultry. It also includes full-fat dairy products such as cheese, milk and cream. Fatty meat and dairy products do have some contributions to make to a diet, but none that can't be found elsewhere.
* 7 Soda Drinking soda is a poor way to get fluids. They are full of sugar or artificial sweeteners and often contain caffeine, artificial colors and flavors. Substitute homemade soda by mixing sparkling water with fresh, 100 percent juice.
* 8 Low-Acid Home-Canned Foods Home canning can be dangerous for foods low in acid such as green beans, carrots or other garden vegetables. The potential of botulism is high because home canners often do not reach the temperatures and pressures necessary to kill the botulism spores that may contaminate the food. Low-acid home-canned foods are one of the main causes of food poisoning.
* 9 High-Fat Snacks, Chips Even if they are made with vegetable oil, they should be minimized. The balance of fat in our diets has shifted too far to the omega-6 variety, found in most processed vegetable oils. It is thought that too many of these fats may be leading to certain chronic diseases. Instead, focus on fruits and non-fat whole grains for snacking.
* 10 Liquid Meals They aren't inherently bad for you, but they do keep you from eating whole, natural foods that contain more nutrients and fiber and disease-fighting phytochemicals. They may be okay for people who are too sick to eat, but don't let them displace the real foods in your diet.
Okay thats all the copy and pasting done, heres the site
http://www.time-to-run.com/nutrition/rda.htm
Now heres my personal stuff
Most important
water,
Most of us if not all do not drink enough, and over time we fail to notice that our system is like a dessert.
The best way to drink more water is simple, keep a bottle of water with you at all times, at first it seems annoying, youll forget it and it wont seem like its doing anything, but after 2 or 3 days you'll find you don't feel comfy unless you have your bottle, theres no need to take huge loads of water in one go, just small sips, after a week or two youll feel thirsty.. a lot of the time, this is your system realizing it can catch up on all the lost water.
The benefits of extra water are tremendous, you'll have lots more energy, nicer skin, quicker brain speed, and even bouncier hair!
when to eat
basically avoid eating in the hour before you go to bed, I know it seems inconvenient and even I don't manage that but don't stuff yourself and then go to sleep, many people do this its extremely bad for you as your stomach goes into sleepy hibernation mode and doesn't digest the food, leading to stagnancy in the stomach.
fruit
I know people always say 'you dont eat enough' some people manage it others don't especially when you eat out for lunch or are in education and have packed lunch (manky fruit) My answer... smoothies, check they are real smoothies not full of chemicals they can be a little pricey bur for the amount of fruit you get in one smoothie its well worth it, there are a particular brand called innocent smoothies that are extremely good, check the ingredients, if theres no chemicals and just fruit it will amaze you how much they fit in to one small bottle or carton, and they taste vary nice indeeed.
well thats all of the nutritional and help stuff I can give you, feel free to add to that as you please
Nutrition
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