It is a common interpretation that there is no difference between the weight of muscle and the weight of fat. Although it is obviously true that 1 kg of muscle weighs the same as 1 kg of fat (which is true for any substance), the real difference is that there are comparative densities.
Muscle is approximately 18% denser than fat, allowing for a leaner body composition due to its overall lower volume than fat. For those starting a healthier diet and exercise, especially when it comes to losing weight (fat), there will often be a stage where the overall weight begins to stabilize and possibly even increase again. The subject now has less body fat and a leaner body composition with the relative fat losses outweighed by new denser muscle gains.
For anyone starting an exercise and diet regimen, it is especially important not only to consume relevant sports supplements, but also to understand body composition rather than total body weight to achieve required goals.
Fats and carbohydrates
Fats provide the highest concentration of energy of all the essential nutrients the body needs and fall into three categories: trans fat, saturated fat, and unsaturated fat.
There is an optimal level of body fat that must be carefully controlled, but it is an important source of fuel for those who participate in endurance events. If this level of dietary fat is exceeded, adverse health effects are likely.
Fat is also necessary to help the body during high intensity exercise, where carbohydrates are predominantly used as fuel, to access glycogen stores. Fat also helps with the efficient distribution of vitamins A, D, E, and K throughout the body.
Consuming dietary fats along with protein and carbohydrates, all in the required proportions, is an important part of sports nutrition providing additional health and performance benefits.
Along with protein and fat, adequate carbohydrate intake is essential to boost the body’s performance and growth.
Carbohydrates in our diet are classified as simple or complex carbohydrates.
Simple carbohydrates are quickly and easily absorbed by the body to become a quick source of energy. Foods like fruits or those that contain sugar will be examples of this.
Complex carbohydrates take much longer to break down to be absorbed by the body and therefore provide a slower release of energy. Staples like bread, rice, and pasta will provide this much more beneficial carbohydrate source.
Starch is also recognized as an important energy source, as it is broken down and stored as glycogen. Starchy foods include whole grain breads, cereals, pasta, and cereals.
Carbohydrates stored as glycogen are an easily accessible and most common source of energy for exercise. These glycogen stores will need to be replenished regularly, especially if you participate in frequent exercise.
Complex carbohydrates can also be easily consumed as a sports supplement. These supplements can provide a simple solution to getting enough carbohydrates.