People are nowadays becoming more concerned about health and nutrition facts. Although someone has to have a special diet since they have health problems, all of us should be conscious of a healthy diet. And hunters are the same. They need to have a certain nutrition to reach full potential and avoid illness. There are some basic principles about nutrition facts for hunters when they are in remote areas to stay healthy and recover quickly.
Since nutrition is a complicated science, people seem to spend much time of their lives to learn and understand. Everyone including hunters should have knowledge about nutrition: what a calorie is and essential nutrients (carbohydrates, fats, and proteins) that a body needs. There are also some basic nutrition facts that a hunter has to understand.
A calorie is a unit of energy that people get from food and drink, burn in physical activities. Normally, people burn between 1,500 and 3,000 calories per day depending on sex, size and activity level. The more active you are, the more calories you burn. You will gain weight if you get more calories than you burn, vice versa. There are some health issues that happen when calorie consumption is too low such as energy level decreases, brain function reduces and other bad things. People need to consume a suitable amount of energy to survive and stay healthy.
Carbohydrates which are crucial to the functions of a body, come in simple and complex forms. This helps to absorb other nutrients. Simple carbohydrates absorb quickly, which often leads to a faster rise in blood sugar and insulin secretion from the pancreas while complex carbohydrates take longer to break down, which helps you feel fuller for longer and keep blood sugar level regularly.
You should minimize simple carbohydrates except two situations: immediately after a physical activity and fruit. You should consume a large amount of complex carbohydrates because they are good for health and efficient nutrient absorption.
Good sources of carbohydrates are whole grains, fruits, vegetables and brown rice.
If you think fat is a bad nutrient because of its association with body fat, it is not right.
Fat is a fundamental nutrient that provides energy and protects the organs from damage. Some types of fat are better than others. Poly- and mono-unsaturated fats are really good for health. They help protect the heart. Besides this, fats and fatty acids such as Omega- 3 are essential for proper organ function and joint health. However, trans fats and saturated fats may increase the risk of heart disease so you need consume as least as possible.
You need fat to get energy and boosts the absorption of certain vitamins so make sure you do not totally avoid fat in your diet.
Good sources of fats include nuts, salmon, avocado, olive oil, flaxseed and nut butter.
Proteins are also a crucial nutrient. Proteins are made up of building blocks called amino acids to form muscle. Hunters deal with many activities requiring muscle strength so they need more protein than others. Besides this, proteins need to be eaten with both carbohydrates and fats. Without one of the two nutrients, you can not absorb proteins.
Good sources of proteins include meat, eggs, dairy, nuts, and beans.
Vitamins are on the list of important nutrients fo people’s lives. It is necessary to consume a suitable amount of vitamins in your diet. There are many different types of vitamins and a multivitamin is possibly useful to help fill in the gaps if you have a restrictive diet.
Understanding each gram of protein, carbohydrate and fat contain how many calories is useful nutrition information. Here are the details:
|Fats||9 calories per gram|
|Carbohydrates||4 calories per gram|
|Protein||4 calories per gram|
For someone being more active, the ratio of proteins, carbs, and fats that are consumed for a daily diet should be measured basing on the following formula:
1 gram protein per pound of body weight; 2 grams carbohydrates per pound and 0.2 grams fat per pound
CALORIES PER GRAM
Calorie per gram is a crucial formula that a hunter must know. This formula means how many calories are in each gram (weight) that you consume. It is essential for hunters because the weight of hunting pack is one of the things that hunters consider most. Therefore, they need to know the exact amount of food to get the right number of calories
SUITABLE AMOUNT OF CALORIES WHILE HUNTING
Hunters expend many calories while hunting. Western elk and deer hunters possibly burn between 6,000 and 9,000 calories per day. Sheep hunters may burn from 8,000 to 11,000 calories per day. Therefore, hunters have to eat food with high calories so that they gain enough energy for their works. A great rule is that bring food that provides at least 100 calories per ounce of weight.
The human body can not survive without hydration. Water is absolutely the most crucial thing for your body. Without water, your nutrition efforts are useless. It plays a vital role in waste removal, digestion, and temperature regulation and makes up a core component of every cell in your body. You should be drinking at least 64 oz of water per day and this amount ought to rise at least another 50% while you are in the remote areas due to the increased efforts and time outside. Although water probably heavy, it helps you survive during the time there.
Moreover, some other nutrients can help to hydrate and recover faster. During perspiration, amino acids, sodium, and potassium are totally lost. Using these along with water will improve. Try to avoid the excess amounts of sugar in many commercial sports drinks. They could improve the taste but they have no functional benefit to absorb nutrients.
In conclusion, it is hard to remember all nutrition things in one article. You will have basic things about nutrition if you follow the information in this article. And remember that to reach your potential in hunting, eat right, train hard and drink water.