Diet Fundamentals: Water, Vitamins & Minerals

Water

Water, a major component of the body, is often overlooked as a vital nutrient. It acts as a means of transportation for the various chemicals in the body's system and is the medium in which the various biochemical reactions among the basic nutrients take place. The body is made up of 40-60% water. Muscle is composed of 72% water by weight, whereas fat weight is only 20-25% water. This means that diets or activities that result in excessive fluid loss have a significant effect on muscle size. Furthermore, without sufficient intake of water, you become dehydrated. Your body begins to retain water to protect itself, and much water is stored subcutaneously (below the skin), which smooths out muscular definition dramatically.

Retained water becomes contaminated because your kidneys can't filter out contaminants properly when you're dehydrated. The liver is then called upon to help process these waste products, which interferes with one of it's main functions, breaking down body fat. So without sufficient water in your body you're likely to end up water-logged, bloated, and obese - which is disastrous for an individual working for maximum muscle definition.

This also leads to problems with sodium. When you're dehydrated, sodium can't be adequately flushed from the body, causing further water retention, and any additional sodium ingested in your diet simply aggravates the problem. For anyone involved in intense exercise, the need for water is at least eight 12-ounce glasses per day. To save you doing the math, allow me:

96 ounces of water = 5 pints (or just under 3 liters)

Some bodybuilders drink even more than this, and I would suggest the above as a minimum. And remember that water in solution doesn't count - you need pure water, not juice, soft drinks, coffee, tea, or some other substitute.

Vitamins

Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods. Vitamins do not supply energy, nor do they contribute substantially to the mass of the body; rather, they act as catalysts - substances that help to trigger other reactions in the body. The two basic categories of vitamins are water-soluble and fat-soluble. Water-soluble vitamins are not stored in the body, and any excess amounts are flushed away in your urine. Fat-soluble vitamins are dissolved and stored in the fatty tissues of the body. It is necessary to take in water-soluble vitamins on a daily basis, but fat-soluble vitamins can be ingested less often.

Water-Soluble Vitamins:

B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B12 (Cyanocobalamin), Biotin, Folate (Folic acid), Vitamin C (Absorbic acid), Vitamin A (retinol)

Fat-Soluble Vitamins:

Vitamin A, D, E, K

Minerals

Minerals are inorganic substances that contain elements the body needs in relatively small amounts. There are 22 metallic elements in the body, which make up about 4% of total body weight. Minerals are found abundantly in the soil and water of the planet, and are eventually taken in by the root system of plants. We obtain minerals by eating the plants are the animals that eat the plants. If you eat a variety of meats and vegetables in your diet, you can usually depend on getting sufficient minerals. Minerals in the body play an important part in a variety of metabolic processes, and contribute to the synthesis of such chemical compounds as glycogen, protein and fats. Following is a basic guide to the most important minerals the body needs in substantial amounts

Calcium

Essential for strength of bones and teeth. Found in milk products; vegetables such as Kale, turnip greens, and mustard greens; tofu; and seafood such as sardines, clams and oysters. Lack of calcium can cause muscular cramping and, in the long-term, osteoporosis. RDA: 1200mg for males 11-24; 800mg for males 25+ (not to appear sexist)

Phosphorous

A component of every cell, including DNA, RNA and ATP. Found in whole-grain cereals, egg yolks, fish, milk, meat, poultry, legumes, nuts. Essential in the regulation of body pH. RDA: 1200mg for males 11-24; 800mg for males 25+

Magnesium

Present throughout the body, an activator of enzymes involving most processes in the body. Found in green vegetables, legumes, whole-grain cereals, nuts, meat, milk, chocolate. RDA: 400mg for males 15-18; 350mg for males 19+

Sodium

Regulates body fluid levels, involved in activating muscular contraction. Sodium is available in common table salt and in most foods except fruit, particularly in animal foods, seafood, milk and eggs. Excess sodium tends to increase water retention and is associated with elevated blood sugar levels. Lack of sodium can cause muscular weakness and cramping. Personally, I recommend taking in no additional sodium other than what is already found in your food. These days, the old saying "Ignorance is Bliss" has never been more true, but especially with sodium: ALWAYS READ THE FOOD LABEL - the nutritional information of many seemingly healthy foods and meals can reveal a deceptively high amount of sodium. Beware of sauces, soups and marinades in particular. RDA 1,100mg to 3,300mg.

Chlorine

A component of digestive fluids and functions in combination with sodium. Found in table salt, meat, seafood, eggs, milk. RDA: 1,700 to 5,100mg

Potassium

Involved in protein and carbohydrate metabolism, functions inside cell (in combination with sodium outside) to control fluid osmosis. Found in meat, milk, cereals, vegetables, fruits, legumes. Deficiency can result in muscular weakness. RDA: 1, 875mg to 5,625mg

Sulphur

Needed for synthesis of essential metabolites. Found in protein foods such as meat, seafood, milk, eggs, poultry, cheese, legumes. No RDA recommendation.

Other minerals are important to the body, but at levels of only a trace amount per day. These include: Iron, zinc, copper, Iodine, manganese, Fluoride, Molybdenum, Cobalt, Selenium, Chromium.