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Nutrition Booklet

One of the things that protein is known for is being the main building material for 

  1. Blood
  2. Skin
  3. Hair
  4. Nails
  5. Organs 
  6. Muscles

Protein is a nutrient that is composed of 22 amino acids, it can also serves as a fuel source for the body.

However eating too much protein can cause issues to your body such as 

  1. Gaining weight 
  2. Losing calcium for your body
  3. Your body becomes dehydrated 
  4. Your kidneys will start to suffer


FACT!: An average bodybuilder requires 1.4 to 1.7 grams of protein per kilogram to maintain their size and 1.4 to 1.8 grams of protein per kilogram for build muscle mass.

What your diet should be is 10-15% of protein and 56 grams of protein each day.

However too much minerals of each vitamins can cause problems for example 

  1. Zinc- Stomach cramps 
  2. Sodium- High blood pressure 
  3. Iron- Organ failure
  4. Selenium- Hair loss

FACT!: All of the food groups have foods rich in minerals 

What your body should be having for minerals is 

  1. 1,136 milligrams of calcium
  2. 4,044 milligrams of potassium 
  3. 600 IU of of vitamin D
  4. 6.8 milligrams of vitamin E

Minerals are a nutrient that occur in the environment and are absorbed up the food chain into plants and animals.


Minerals help the body with

  1. Metabolism
  2. Biological reactions
  3. Water balance 
  4. Hormone production
  5. Bone development

The reason why water is so important is because it allows an environment necessary for cell metabolism, and provides a way for the body to maintain temperature.

However drinking too much water can cause Hypothermia  

which is also know as water intoxication. 

There isn't an exact amount you should take but what you should be taking is drinking an ounce of water for each pound you weigh.

Water is a nutrient that helps structures and form the body.


FACT: The human body is made up of of 70-80 % of water

FACT!: Unlike fats and protein, Carbohydrates are easy to digest and easy to break down.


Carbohydrates are the main source of energy for body functioning and muscle activity.

However eating too much carbohydrates can cause you to gain weight. The cells store the extra as fat

Carbohydrates are needed for the control of protein and fat metabolism.

What you body should be having is around 900 to 1,300 calories of carbohydrates a day 

FACT!: Fats can also be found in sunflowers, avocados and soybean oils.

Fats are a secondary source of energy when carbohydrate sources are used up.


They act as carriers for some vitamins in the body.

However too much saturated fats in your diet can raise LDL cholesterol in the blood, which can increase the risk of heart disease and stroke.

What you body should be having is 25 to 35 percent of your daily calories, you'll want between 42 and 58 grams of fat daily.

FACT!: Not only will you get vitamin D from specific foods you can also get it through diet and sunlight.


However taking too much of any vitamins can cause toxic effects for example too much of vitamin C causes stomach cramps.

There isn't an exact amount we should take however many experts advise people to take a multivitamin supplement to fill in the gaps that we miss.

Vitamins are one of the nutrients that helps the development of body structures.

1 Unhealthiest protein shakes VS 3 healthiest protein shakes   

Healthiest Protein drinks 

1. Pro source Nytrowhey Ultra Elite 

Has high quality in protein 

Price: $30.50

2. GNC Pro Performance AMP Amplified Wheybolic Extreme 60 

Total price: $56.94

includes amino acid Power Complex with 10 grams of leucine and 4 grams of both isoleucine and valine.

3. Optimum Nutrition 100% whey

With 13 flavors and easy mixing, ON’s 100% Whey is consistently lauded for its creamy taste and reliable results.

Total price: $57.94

Unhealthy Shakes 

1. Orgain Organic Plant Based Protein Powder

Total price:$25.49

 less than 0.3% cannabinoids in them. This makes them too low to have any psychoactive effect.