Nutrition

Your body is a complex machine that needs a variety of inputs to keep it functioning at maximum performance.

• Water: About 70% of fat-free body mass is water. You need water to do everything, and the more you do, the more you need. It is especially important when losing fat or building muscle. Recommendations range from 8 cups a day to 2-4 liters a day. Don’t risk it and drink as much water as possible (preferably filtered water).
• Fat: Although many people do not want any body fat, it is necessary for a few functions, including protecting your organs. If you don’t consume enough fat, your body will go into starvation mode, burning blood sugar instead of fat (You don’t want this). Avoid saturated and trans fats, while consuming monounsaturated and polyunsaturated fats. http://www.hsph.harvard.edu/nutritionsource/fats.html
• Protein: Protein is the basic building block of tissues and muscles. You need at least .8 grams of protein per kilogram every day to prevent you body from eating its own tissue. If you are trying to add muscle, you should eat upwards of 1 gram per pound everyday. http://www.hsph.harvard.edu/nutritionsource/protein.html
• Carbohydrates: You body needs a constant supply of energy. Try to get as much fiber as possible because it aids in digestion and cannot be converted into fat. http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html.  There is a debate about whether people simple or complex carbs are better, but most research is suggesting that the glycemic index is the best rule of thumb. http://ziag4.mmb.usyd.edu.au.
• Multivitamin: You shouldn’t have to monitor every food you eat to make sure you are getting all the vitamins and minerals you need. The best solution is to take a multivitamin everyday, especially if you are still growing. As you age your body will become more deficient with certain elements depending on your sex so consider taking a vitamin for either men or women.
• Things to avoid: No one can maintain a perfect diet all the time, but the more you avoid the following inputs, the better:

                     Saturated fat
                     Trans fat
                     Preservatives
                     High fructose corn syrup
                     Red meat
                     Any type of fast food
                     Grease
                     Drug and alcohol abuse