nutrition Science

Author: Gonzalo Nicolas Chinga Araya, Physiologist AEP AES ESSAM
9/08/2023

Level 1 - energy management

Important note: Intensity determines fuel but just like a car, we need more than just fuel.

It is all about energy. Its raining sunshine and we harness it through agriculture.
We metabolize the energy from the foods we consume to maintain our physiological processes, and to overcome gravity to move ourself and other objects.
The beauty of physiology is that we can train for physiological adaptations to improve the mechanism by which metabolize energy substrates.

What is a Calorie?

“A calorie is standardized measurement of heat energy. 1 calorie is the amount of energy required to increase the temperature of 1 gram of water by 1 degree Celsius (this changes with atmospheric pressure, sea level vs high altitude)” - Physics 101

Our bodies do not burn calories and foods do not have calories. We quantify the energy of foods in calories through calorimetry. For example, the room you are in does not contain centimeters or inches but we can use these to quantify its dimensions, unfortunately this does not tell us what the room is use for nor its function. We still do use calories to set energy parameters for our nutrients intake.
All nutrients have different functions and physiological effects whether you notice it or not.

Level 2 - Macro nutrients

Most people have heard of macros, especially in those beauty and fitness industry. These nutrients are required in large (Macro) amounts, tens to hundreds of grams. These include carbohydrates, proteins, oils/fats, and alcohol. Their chemical structure determines what nutrient they are.

Energy in macro nutrients:
Protein 4kcal/gram
Carbohydrate 4kcal/gram
Fat 9kcal/gram
Alcohol 7kcal/gram…

At this level there is no equality as not all carbs are same, not all proteins are the same, not all fats are the same, not all oils are the same, not all alcohols are the same. They all have further subdivisions affecting their physiological effect.

Level 3 - Micro nutrients

Nutrients required in small, trace (micro) amount such as milligrams and micrograms. This includes our vitamins and minerals. Once again they all have different physiological effects. The Scientific method will continue to increase our understanding of these.

Although needed in small amount, they have a significant effect on our physiology.
A good example is iron, required as hemoglobin in the blood for oxygen transportation to the working tissues to metabolize the required energy, as intensity increases the cardiorespiratory system increases the rate of oxygen delivery to the working tissues. If someone is anemic (deficient in iron as hemoglobin in their blood), they are unable to provide optimal oxygen delivery to the working tissues leading to fatigue, weakness, shortness of breath and increased heart rate to name a few symptoms. In the case of Covid-19, affecting and diminishing oxygen exchange at the lungs, metabolism is severely compromised.
“Life begins again with every breath”.

Level 4 - foods

Important note: The mythical “balanced meal” does not exist!

Every food has a nutrient profile, including macronutrients and micronutrients. The combination of foods can also affect their physiological effect.
It is best practice to classify them according to where most of their energy comes from. For example, chickpeas get marketed as a protein food, it is not, most its energy comes from its carbohydrates, it is carbohydrate food with a good amount of protein.
It is important to note that no plant source has a complete amino acid profile (building blocks of proteins), different sources can be combined (doesn’t have to be in the same meal) to achieve a complete amino acids intake. Animal proteins have a complete amino acid profile.

What food? REAL FOOD!
Proteins -
animal meat, keep in mind that different cuts of meat have different nutrient profiles.
GOLD STANDARD steak dinner vs WINNER WINNER chicken dinner!… chicken gets treated as a “quick bite” now.
We have the entire fauna, those that swim, fly, or run away… but unfortunately humanity could only domesticate and farm only a few. The profits are real!

Carbohydrates -
Plant sources: grains, legumes, root vegetables, fruits, and leaves. Variety is key to optimize micronutrient intake.

Fat -
Seeds, nuts, legumes (peanuts), some fruits (avocado and olives), eggs (good amount of protein but most of the energy will come from fats), processed fats & oils (butter, olive oil), and of course, animal fats.

Alcohols -
Alcoholic beverages are carbohydrate drinks with a few grams of alcohol, until you get into distilled forms of the drug. Practice moderation in moderation!

“What about turmeric?”
The magical root!…You can not live on turmeric like you can on rice, eggs and beans. These are actual super foods. You can use turmeric to your curries (main ingredient in most curry powders).
There are many compounds that may have a significant effect on your health, for most of these further research and time is needed at this point.

level 5 - Physiological strategies

“What do you think of “intermittent fasting”?” its a very common question.
Fad diets often focus on one magic bullet strategy, while ignoring every other level of nutrition.

level 6 - Foods for optmizing the macros & micros intake…

…for Physiological Performance, weight loss & body composition.

level 7 - Cooking methods.

The kitchen is where the chemical experiments happen. There are many components to consider:
- cooking methods: fire, water, oil/fats (boiling points), oven style, fermentation, raw…
- becoming a master chef and mastering cuisine styles from all over the world for the best combinations of herbs and spices, whilst optimizing nutrients intake. For this reason many traditions go out the window, they must be adapted.
- The history of foods.
- The psychology and neurology of nutrition - “Food is Pleasure”

level 8 - politicAl aNd public health recommendations.

Grains build societies.

"Bread and butter” is a historical expression for good reasons, especially the transition of humanity going from hunter & gatherer to farming and property ownership.
A common Public health intervention lead to wheat flour being fortified with folate to improve birth outcomes, as deficiency leads malformation of the fetus such as spinal bifida.

Up to this day Governments guidelines for healthy eating are based on making sure everyone is fed and generalized public health, focusing on total energy intake rather than nutrient intake.
This is the reason why the Nutrition for Health and Performance optimization is private capitalist enterprise.

Farming practices… we wont go into this area today.

The Scientific method of investigation is a self correcting method that will continue to improve our understanding of agriculture and nutrition.