Tactical Nutrition

Now that we have discussed two major categories of nutrition, macro nutrients and micro nutrients, you might be lost as to how one can get enough in their diet without spending a lot of money on expensive health food, health supplements, and organic food which is supposedly a lot healthier than non-organic. Perhaps the idea of taking multiple health supplements turns you off completely; trust me, I get this. If you are a person like I just described, then there is plenty good news for you in this post. 

After many years of taking supplements and shelling out cash for expensive protein powders, I have developed a plan to get these vital nutrients from regular food. Out of your three macro nutrients, protein is arguably the most difficult to come by at a reasonable price. Specific amino acids, the building blocks of protein, can be beneficial in higher quantities. Knowing which foods contain those amino acids in large quantities can make a big difference in your recovery. Simply by eating particular foods in varying quantities, you can get most of, it not all, of your nutritional requirements on a budget.

Back to my example of protein, this macro nutrient can be hard to get in larger amounts at a reasonable price. Protein powder seems like the obvious choice here as it offers high protein levels for significantly less cost than eating expensive health foods and quality meat. Protein powder has its role in proper nutrition, espceically since roughly 30-40% of your total calories should consist of high quality protein, however allergies to one or more of the ingredients can limit its usefulness to certain individuals. 

Getting a lot of protein in your every day food should be a goal of anybody since protein needs can vary greatly between individuals. Being creative with food goes a long way here. One of the best sources of protein is from eggs, their low cost and complete amino acid profile are optimal for a healthy diet. If you wanted to cook an omelet with ham and cheese but lacked the necessary ingredients, protein substitutions can be made from what is lying around your kitchen. Foods like canned meat, prepared lunch meat, and high-protein peas/beans can all be used for protein enrichment. If you are likely to use lunch meat, cured meats, or franks, there are some ingredients worth avoiding and they will be discussed at another time.

Dry beans, such as black beans, pinto beans, and garbanzo (chick peas), and legumes, such as lentils and splt peas, are some of the most protein-packed foods as well as the cheapest to get at the grocery store. Perhaps the greatest hurdle to utilizing dry beans and legumes for protein is their cooking method, using a microwave isn't going to get you the results you desire. 

In the interest of making things clear, one very simple recipe for lentils is to take one cup of lentils and put them in a pot on the stove top. Measure three cups of water and add it to the lentils, stirring the lentils around until there are no more dry and floating at the top. Mix some salt into the water until dissolved. Put the burner on high until the water comes to a strong boil. Reduce the heat to a "3" setting, or an 8:00 position on the dial. Place the pot's lid over the top and stir the lentils every five minutes until the water is simmering between the individual lentils.

These lentils can be used to add into food for a protein boost. Use these in eggs, soups, sauces, or anything else you feel would benefit from increased protein. The flavor of lentils is fairly neutral, too. They mix well with other flavors without being overpowering.

Rice is an excellent selection for the amino acids arginine and glutamine, two important ingredients to a speedy recovery at the end of your day. Our muscles endure strain and stress throughout our busy lives and it's important to be able to face the next day with an equal or greater energy. Having the proper nutrients to fuel an effective daily recovery is key towards that recovery occurring. Amino acids like arginine and glutamine help to move that recovery along smoothly. Rice is one of only a few foods that contain significant amounts of these amino acids.

Perhaps the easiest way to know if your food is giving you enough nutrients to suit your needs is to look at the nutritional facts label located on the back or side of the container. This label can also clue you in to whether your food contains particular food additives that you would rather avoid. 

According to the Food and Drug Administration, the average person requires roughly 50 grams of protein a day to recover properly and maintain energy levels for the next day. If you follow an exercise routine or work a physically demanding job, that protein requirement can be anywhere from two to five times greater than 50g per day. Professional athletes, armed soldiers around the world, actors/stunt actors, and other fields where being in prime physical condition, the daily required amount of protein skyrockets.

Depending on your aspirations, you may find yourself unable to meet nutritional requirements through your standard diet and perhaps might give up on those dreams based on an inability to get these nutrients to maintain your energy levels. An understanding of nutrition and a willingness to try new foods and cooking from scratch can be the difference between reaching your goals or not reaching your goals.

 

Disclaimer: I am not a medical professional, nor have I received formal education from any medical field. What I describe comes from my own, personal experiences. Before following the contents of this or any other posts found on this blog, consult with a medical professional.