The Basics Of Nutrition

Nutritious foods can be broken down into 4 categories, each having their own positive effect...

   1) Protein - The nutrients required for muscle tissue repair and growth
Protein consists of 22 amino acids (the building blocks of cells). While training you should eat about 1/2 gram for every pound of your total body weight. Beef, Poultry, and Fish are excellent sources of Protein.

   2) Carbohydrates - The body's chief source of energy
There are two types of carbohydrates,
a) Simple (easily digestible and rapidly released into blood for quick bursts of energy) and
b) Complex (slowly released into blood for time released energy). For the average Taekwondo student, carbs should make up for about 60% of your calorie intake.
Grains, Pasta, Breads, Fruits and Veggies are all great sources of Carbohydrates

   3) Fats - The most common form of energy
Fats from vegetable sources are generally healthier than those from animal sources. Fats warm the body and aid in the protection of joints. Certain vitamins including A, D, E and K are stored in your body's fat. Your fat intake should be monitored and should consist of no more or less than about  20% - 30% of your daily diet.  Fats are in almost everything, but the healthiest would be from vegetables and fish

   4) Vitamins and Minerals - Vital and necessary to regulate growth and functioning
Vitamins are necessary to keep your body healthy and minerals necessary to absorb the vitamin. You must eat at least 5 different servings of fruits and vegetables daily to receive a healthy amount of vitamin and minerals

Although supplements can be used in addition to a well balanced diet they are not recommended to be used in place of food. However, if you are going to skip a meal its better to eat a supplement product rather than nothing. Beware of supplements that do not provide quality, it's important to research well into what you are buying and eating.