If you want to see the best results from your training program, proper
nutrition is critical. This means the proper intake of calories, the proper
ratio of macro nutrients -
protein,
carbohydrates,
and
fats -
and the proper timing of these macro nutrients.
This also means understanding and maintaining a positive nitrogen balance.
Many bodybuilders - beginners and otherwise do not understand the basics of
good nutrition from a bodybuilding standpoint.
The nutrients in food are broken down into the three types of
macro-nutrients mentioned above. Macro-nutrients mean nutrients we need in
large amounts. Micro-nutrients are
vitamins
and minerals - micro meaning we need these in small amounts. Each type of
nutrient performs specific functions in the body, but interacts with other
nutrients to carry out those functions.
Protein
Tired of drinking the same boring,
bland tasting proteins shakes? Try these superb shakes and mix things up with
fresh ingredients and a variety of supplements.
The word protein was coined by the
Dutch chemist Geradus Mulder in 1838 and comes form the Greek word
"protos" which means "of prime importance." Your body,
after water, is largely made up of protein. Protein is used by the body to build,
repair and maintain muscle tissue.
Protein consists of amino acids,
usually referred to as the "building blocks of protein." There are
approximately 20 amino acids, nine of which are considered essential because
the body cannot make them, they must be supplied by the diet.
Protein is essential for growth and
the building of new tissue as well as the repair of broken down tissue - like
what happens when you work out. When you hear the term "positive nitrogen
balance," it refers to being in a state of having enough protein available
for the needs of the body and the needs of building muscle.
What does nitrogen have to do with
protein? Nitrogen is one of the most important elements in all protein (Taber's
Cyclopedic Medical Dictionary, P. n-31). It is essential to animal life for
tissue building.
This statement alone defines the key
need for protein when lifting weights. For the most part, we are told to eat
sufficient protein (every 3-4 hours) to maintain a positive nitrogen balance
because your body is actually in an anabolic, or building up phase in this
state, where a negative nitrogen balance, from lack of adequate protein,
indicates a catabolic, or tearing down state.
This is one reason why protein (and
eating enough throughout the day) is important: lack of adequate protein, and
your body begins to break down tissue (read: muscle) to meet its daily protein
needs.
Our bodies constantly assemble,
break down and use proteins (in the form of amino acids, which are the building
blocks of protein), there are thousands of different protein combinations used
by the body, each one has a specific function determined by its amino acid
sequence.
Virtually all modern authorities
agree that one to 1 ½ grams of protein per lb. of body weight is best for
muscle growth. Besides taking in high quality protein from food (lean beef,
chicken, turkey, fish, eggs), the best way to keep your protein intake at the
proper levels are through the use of protein
shakes.
The other part of getting the most
out of your protein intake and thereby maintaining a positive nitrogen balance
is carb and fat intake; both are needed in reasonable amounts to insure protein
synthesis.
As far as powders are concerned,
whey protein is the best quality, meaning your body will absorb and use more of
it. Whey protein
remains number one, because of its high quality, but milk-based
proteins are making a comeback, largely because of their longer lasting effects
in the body: whey is typically touted as a fast digesting protein, milk as a
slow digesting protein.
People always judge a protein powder
by the number of advertised grams per serving: "This one only has 17
grams, it's not as good as this one that has 50 grams!"
Wrong, wrong, wrong. Protein
contains four calories per gram, that's how it's measured, meaning that it
doesn't matter what the label says, they are using different scoop sizes, and
number of scoops per serving to get that advertised amount.
Since protein is four calories per
gram, and scoop sizes are measured in grams, if you used a standard scoop size
and quantity, you would get the same amount of protein, regardless of the brand
name (excepting minor variances for fat and carb content).
Test this out yourself, the next
time you're at the vitamin store, compare protein labels. Note the
protein, carb and fat per serving. Now note the scoop size and how many scoops
equal one serving. You will see that any label with a high advertised protein
content is using a large scoop and probably two scoops a serving. A smaller
scoop and serving amount corresponds to a protein with a lower advertised
amount.
Now let's get back to my main topic
regarding protein. The timing of protein is the key to maintaining a positive
nitrogen balance and staying in an anabolic state. You should take in protein
every 3 - 4 hours; your protein intake should be evenly divided up throughout
the day over the course of 5-6 meals. This can be three main meals and 2-3 high
protein snacks or shakes.
Other than that, there are some
critical times to take in protein - first thing in the morning, with some
simple carbohydrates because you have not eaten since the evening before and
your body is in a catabolic state.
You should also be sure to take in a
protein shake with fast carbohydrates - like fruit - about 1
hour before you train and you should take in a similar shake after you train -
this should be, by the way, 40-60 grams of protein and about the same in
carbohydrates. Finally, you should have a small protein shake or meal before
bed, because during the night you typically fall into a catabolic state.
Good
Food Choices For Protein
- Lean beef
- Chicken
- Turkey
- Fish
- Low fat dairy
Carbohydrates
Carbohydrates
have gotten quite a bad rap lately with all this low carb stuff out there. Are
they responsible for fat gain? Should bodybuilders avoid them? The answer is no
to both. Carbohydrates are currently viewed as the main culprit for gaining
body fat.
Ignored is the fact that
carbohydrates are the preferred fuel source for your bodies - and brain's -
energy needs. It's carb energy that fuels your workouts. There are two key
components to carbohydrates that people need to understand: there are two types
of carbohydrates, sugary or simple carbohydrates and complex, slower burning
carbohydrates.
The other thing people need to understand
about carbohydrates is that too many calories, of any type, can lead to fat
gain. With carbohydrates, people eat too many sugary carb foods, which also
contain fat. And while it's true that you need carbohydrates for energy, you
only need so much.
If you overload your energy needs
and are not active enough to burn the excess calories, they will be stored as
fat. Most people are not that active and they also eat too many calories of all
types, this is why obesity is the
problem it is today.
Most people do not understand what a
calorie is. The production of energy is measured in calories. The calorie
content of a food is determined by measuring the amount of heat produced by
that food in a laboratory device called a calorimeter.
Somewhere along the way, food became
a matter of taste - the higher the fat and sugar content the better. The basic
function of food was forgotten. As a bodybuilder, you should be concerned about
your calorie needs and types, and also you should have at least an idea, and at
best be keeping a diet log, of what you eat everyday - in terms of types of
calories and total calories.
When trying to gain mass, you need
around 2-3 grams per lb. of body weight of preferably complex carbohydrates. If
you have a high percentage of body fat, drop that amount to 1 ½ grams per lb.
of body weight. The only real times to take in simple carbohydrates are with
the pre/post workout and morning shakes mentioned above.
As well, as a bodybuilder, you
should have a far better understanding of carbohydrates than the average
person. As I said before, carbohydrates are the bodies preferred energy source.
Once ingested, they are turned into glucose, which, among other things, fuels muscular
contractions and glycogen, which is stored in the muscles and liver for future
use.
Without enough stored carbohydrate
in the muscles, they take on a flat appearance and you lack the energy to train
hard. As long as your carb intake doesn't overwhelm your energy needs, you do
not have to worry about fat gains from carb intake.
Good Food Choices For Carbohydrates Are
1)
Whole grains
2)
Oatmeal
3)
Brown rice
4)
Sweet potatoes
Simple
Carbohydrates
1)
Fruit juice
2)
All sugars
Good
Fruit Choices Include
1)
Bananas
2)
Pears
3)
Apples
4)
Oranges
Fats
Fats, technically called lipids, are
the most energy dense of the three macro nutrients. They are composed of
building blocks called fatty acids, which fall into three main categories:
Saturated
Found mainly in animal and dairy
products, such as whole milk, cheese, beef, veal, lamb, pork and ham. Also, you
will find this type of fat in some oils, such as coconut, palm kernel and
vegetable shortening. Saturated fat is used by the liver to make cholesterol,
which is involved in the production of hormones such as testosterone. This is
important - you need some fat in your diet to keep your body's hormone
production where it should be.
Polyunsaturated
Found in things like corn, soybeans,
safflower and sunflower oils. Some fish
oils are also high in polyunsaturated
fats. This type of fat may help lower total cholesterol. Since this includes
good cholesterol, intake of this type of fat should be limited.
Monounsaturated
Found in vegetable and nut oils,
such as olive, peanut and canola. They can help lower LDL, or bad cholesterol
without lowering HDL, or good cholesterol.
Most foods are a combination of all
3 fatty acid types, one is typically the dominant type which therefore dictates
it's classification.
Transfat
These occur when polyunsaturated
oils are altered through hydrogenation, a process used to harden liquid
vegetable oils into solid foods like margarine and shortening.
Fat intake should be kept low, in
fact many bodybuilders find that fat is naturally kept at low levels by simple
eating "clean" - lean meat and dairy sources of protein, complex
carbohydrates as listed below. Some bodybuilders add an omega 3 fatty acid supplement
to there diet to insure a source of healthy fat.
Food
Choices For Fats Are
- Flaxseed
- Sunflower seeds
- Canola oil
- Olive oil
Fats
To Avoid
Fats
To Limit
Diet Journal
It makes a lot of sense to keep a
journal of how much protein, carb and fat grams you eat every day, time eaten
and total calorie intake. If you're serious about building muscle, why guess at
the amount of calories and grams of protein, etc.? You don't make gains by
guessing. You can add your supplement schedule to this as well.
I hope this article takes some of
the guesswork out of bodybuilding nutrition.Comment
below for any questions.