I posted this on another site and think it might be useful here. All questions are welcome, enjoy.
I'd like to get the information out there for everyone, especially beginners. I see a lot these types of questions asked on other sites and I'm going to answer all the "noob" questions I've heard plus more here.
Fats are divided into 3 categories. Triglycerides, sterols and phospholipids. The triglycerides are fat the are liquid are room temperature(unsaturated) and fats that are solid at room temperature(saturated). You need to consume mono, and polyunsaturated fats as well as saturated fats. Your body makes cholesterol(building block of testosterone) from fats. Depending on goals and bodyweight eat between 60-90 grams of fat a day. Avoid hydrogenated products(trans fat).
Carbohydrates are made up of 3 broad categories, Monosaccarrides, disaccharides and polysaccharides. Sugars that are commonly found in foods are the Monosaccharrides, glucose, and fructose (galactose is in here too but is rare). The disaccharides are two of the monosaccharrides, so for example when glucose bonds with glucose maltose(disaccharide) is formed. The disaccharides are, maltose, sucrose(table sugar), and lactose (milk sugar. And finally the most complex carbs and slowest digesting are the polysaccharides. These are composed of, glycogen(found only in animal sources), starches and fibers. Fiber is not digested by the human body and yields very little energy. Starches are found in plants and, like glycogen is the human's stored form of energy, starches are plant's stored energy. Glycogen is the stored form of energy in animals and is found rarely in foods. The carbohydrates are the fuel source of the body. If enough carbs aren't being ingested fat and protein can be turned to glucose by a process called gluconeogenesis. In short, eat carbs because protein and fat have other uses.
Protein is amino acids, three categories again. Essential amino acids, conditional essential aminos and nonessential aminos. Essential amino acids are phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, leucine, and lysine. These cannot be synthesized by the body and therefore must be eaten. Conditional essential aminos include glutamine and these become essential if you're a certain age, usually youth, and disease. Protein is important but is no more essential than fat and carbs for building muscle.
Q:How much protein do I need to eat daily?
A:1 gram per lbs of bodyweight. Anymore will be converted to glucose if you're in a carb shortage and if you're not then it's turned to fat.
Q:How much water do I drank a day?
A: At least a gallon, more is useful on a creatine cycle.
Q: If cholesterol is the building block of testosterone how much should I eat?
A: Cholesterol is HDL and LDL LDL being "bad" and HDL being "good". You body makes between 800-1300mgs a day, far more than you eat. So the answer is you don't need to eat any dietary cholesterol just get all your fats and you can make cholesterol just fine.
Anymore questions on nutrition I'd be happy to add to this.
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