Download Nutrition 101

Nutrition
101
How to eat, when to eat, what to
eat for athletes.
The 10 basic lessons
Nutrition 101
• Is it possible to lose weight and NOT lose Fat?
• Is it possible to lose Fat and NOT lose weight?
• Is it possible to lose weight by losing Fat and
Muscle at the same time?
• The answer is YES to all three! Which
outcome is desirable?
Nutrition 101
• Here are some terms we need to define:
• Anabolic – The building and repair process of
the body. This is the desirable state.
• Catabolic – The self-digestion of the body in
an effort to repair the most vital of our organs
in the absence of sufficient material to make
repairs and grow.
• Elongation – The assembling of amino acids
into protein chains
Nutrition 101
• Our bodies are always in either an Anabolic or
a Catabolic state. The body is NEVER just
resting.
• An athlete should strive to be in an Anabolic
state as much as possible and force the body
to use stored fat as its energy source in order
to get lean.
• How is that accomplished?
Nutrition 101
• Timing of protein intake:
• A study divided men into three groups.
• One group drank 10g of protein every 1.5
hours. A second group drank 20g of protein
every three hours. The third group drank 40g
of protein every six hours.
• All groups drank 80g of protein over 12 hours.
Nutrition 101
• The group that drank
20g every three hours
had the greatest
Anabolic response.
• Previous studies have
shown that 20g of
whey protein is the
amount that maximizes
protein synthesis.
Nutrition 101
• Why the poor response to 40g of protein?
• You would think that 40g of protein would
produce a strong Anabolic response with
blood amino acid levels not returning to
baseline values until six hours later.
• Some authors of this study suggested some
sort of desensitization to high amino acid
levels…
Nutrition 101
• A group at Rutgers University confirmed in a
study that post-meal Muscle Protein Synthesis
(MPS) increased rapidly to peak values around
90 minutes and a rapid decline to pre-meal
baseline values after 180 minutes.
• This occurred even though plasma leucine
levels and other initiation factors were still
high.
Nutrition 101
• The Rutgers researchers were able to show
that the problem lies in the muscle cells
energy status and a process called Elongation.
• Since most of our resting energy use is for the
production of proteins through Elongation, it
makes sense that our skeletal muscle cells
shut down MPS to prevent cellular energy
depletion.
Nutrition 101
• The Rutgers research came up
with the solution to staying
Anabolic.
The solution is to take in a drink with 5g of
Branched Chain Amino Acids (BCAA) with
slow acting carbohydrates (fruit) about two
hours after a big meal.
This restores the energy status of muscle
cells and prolongs protein synthesis far
beyond 180 minutes.
The Calorie Fallacy
• A Calorie is just a Calorie …Right?
• The first law of thermodynamics says that
Energy in (food) and Energy out (Exercise and
metabolism) must balance or you can lose or
gain weight by changing that balance.
• So…will 500 calories from carbs have the same
effect on our weight and metabolism as 500
calories from protein?
The Calorie Fallacy
• Our bodies vary in efficiency in utilizing food
based on activity, hormonal status, and the
type of fuel we provide.
• Wilbur Atwater introduced the idea of 4-4-9
for calories from carbs, protein, and fats. But
this is a physical fuel value, obtained by
burning the food in an oven and measuring
how much heat is produced..
The Calorie Fallacy
• The physiological fuel value is the amount of
energy an organism can obtain from food, and
this can be higher or lower than the physical
fuel value.
• In a growth stage, the human body can get
more than 11 calories from fat (more than the
9 grams listed on food labels)
The Calorie Fallacy
• A calorie of fat is not a calorie of fat because
different activities require different enzymes
or other molecules to produce energy.
• This works for protein as well.
• About 2% of your ingested calories of fat, 7%
of carbs, and 30% of protein is wasted as heat
whenever you eat.
The Calorie Fallacy
• Take the example of a 2000 calorie daily intake
consisting of either:
• 60%carbs and 40% protein
• Or
• 40% carbs and 60% protein.
• Here is how the calories balance would work
out…
The Calorie Fallacy
Carbohydrate Diet: 2000 calories
60% Carbs of 2000 = 1200 calories
40% Protein of 2000 = 800 calories
7% of 1200 = 84 calories
30% of 800 = 240 calories
Total lost as waste heat = 324 calories
2000 – 324 = 1676 physiological
calories
Protein Diet: 2000 calories
40% Carbs of 2000 = 800 calories
60% Protein of 2000 = 1200 calories
7% of 800 = 56 calories
30% of 1200 = 360 calories
Total lost as waste heat = 416 calories
2000 – 416 = 1584 physiological
calories
If you love food but want to drop fat and
maintain or build muscle, stop counting
calories and be inefficient. Being inefficient
allows you to eat more and actually drop fat.
Lesson No. 1
Consume at least 1 gram of protein per pound of
bodyweight daily.
• Protein provides amino acids which are the building
blocks of muscle protein. Most nutritional guidelines
suggest less than half a gram of protein per pound of
bodyweight, but athletes who also develop muscle need
double that.
• Beginners to strength training can use more at the start
since this is when the body will respond most rapidly to
training.
• Protein choices should come from beef, chicken, dairy,
eggs, fish and turkey which are the most complete
protein choices, meaning they provide the essential
amino acids the body cannot manufacture on its own.
Lesson No. 2
Get 20% to 30% of daily calories from FAT
• Fat is not your enemy, especially if you train hard.
• Research shows that diets with adequate (monounsaturated
and saturated) fat maintain higher levels of testosterone. With
hard training, 5% to 10% of fat calories should be saturated fat.
• Ground beef and steak for saturated fat; mixed nuts, olives,
olive oil, and peanut butter for monounsaturated fat; fatty fish
(salmon, trout) and walnuts for good sources of essential
omega-3 polyunsaturated fats.
Lesson No. 3
Consume adequate calories per pound of bodyweight daily
• To stay strong, the body must stay in
positive balance. If your body goes into
conservation mode from lack of calories,
it will digest muscle first for energy, unless
it has adequate protein in the diet.
• 20% to 30% of calories should come from
protein, 40% to 60% of calories should
come from low glycemic carbohydrates.
• 15 Calories per pound of bodyweight is a maintenance
level.
Lesson No. 4
Consume the right amount of carbohydrates for your goals.
• While protein is the most critical
macronutrient for gaining strength and
keeping fit, carbs are a close second. Carbs
are stored in your muscles as glycogen for
energy.
• If you are trying to gain bulk, take in 2-3
grams of carbs per pound of bodyweight. 1
to 2 grams to maintain weight, and 0.5 to 1
gram for fat loss.
• For most meals, stick with slow digesting
carbs such as beans, fruit, oatmeal, sweet
potatoes, vegetables and whole grains.
Lesson no. 5
Eat the right carbs around workouts
Most meals should contain slower burning
carbs. This rule pertains also to the preworkout meal. Research shows that slower
burning carbs give the athlete more energy
in training and also burn more fat.
There is a 30 minute pre-workout window
during which you need to eat slow carbs
such as fruit, oatmeal, or whole grain bread
along with your protein shake.
Lesson No. 6
Drink a shake pre- and post-workout
• Protein shakes should be
considered as essential meals as
part of the fitness program. A
protein shake is necessary 30
minutes before workouts including
20 grams of whey protein along
with 40 grams of slow digesting
carbs.
• In the 30 minutes post-workout
window, a shake with 40 grams of
whey protein and 60 to 100 grams
of fast digesting carbs, such as
honey.
Lesson No. 7
Eat every 2 to 3 hours
Eating throughout the day helps you
stay lean by ensuring there is a steady
supply of energy and amino acids
fueling the muscles.
The key is to keep each meal the
same size. If you pig on a 1200
calorie meal than you are less likely to
eat 2-3 hours later, and you will gain
the wrong kind of weight, as excess
calories are stored as body fat.
Lesson No. 8
Eat before bedtime.
When you sleep you essentially
fast for 7-9 hours. With no food
available, your body turns to
muscle fibers for amino acids.
The answer isn’t to sleep less,
but to eat the proper foods
before bed.
Slow digesting proteins and
healthy fats are the best to help
slow digestion and provide a
steady supply of amino acids,
thereby minimizing the body’s
tendency to break down muscle.
Before bed every night, consume
30-40 grams of casein protein in
the form of Greek yogurt, or 1 cup
of low fat cottage cheese, or 2
tablespoons of peanut butter, or
slices of cheese, or 2 ounces of
mixed nuts.
Lesson No. 8
Eat before bedtime.
When you sleep you essentially
fast for 7-9 hours. With no food
available, your body turns to
muscle fibers for amino acids.
The answer isn’t to sleep less,
but to eat the proper foods
before bed.
Slow digesting proteins and
healthy fats are the best to help
slow digestion and provide a
steady supply of amino acids,
thereby minimizing the body’s
tendency to break down muscle.
Before bed every night, consume
30-40 grams of casein protein in
the form of Greek yogurt, or 1 cup
of low fat cottage cheese, or 2
tablespoons of peanut butter, or
slices of cheese, or 2 ounces of
mixed nuts.
Lesson No. 9
Add 5-10 grams of BCAAs to your protein shakes
Branched Chain Amino Acids
(BCAA) include ISOLEUCINE,
LEUCINE, and VALINE which are the
MVP’s for instigating lean muscle
growth and work as a team to
provide energy as well as strength.
BCAA’s boost energy level
during workouts because they
are used directly by muscles for
energy and they prevent the
brain from recognizing fatigue
BCAA also lower cortisol levels
during workouts. Cortisol is a
catabolic hormone that promotes
muscle breakdown and inhibits
testosterone’s anabolic effects.
Lesson No. 9
Add 5-10 grams of BCAAs to your protein shakes
Lesson No. 10
Add 2-5 grams of CREATINE to your pre- and post-workout shakes.
One of the most effective
supplements you can use is CREATINE,
regardless of age, gender or race.
Hundreds of studies have shown
that CREATINE is highly effective
and can help in gaining lean
muscle and boost strength in
training and competition by 10%
with zero side effects.
How to stay Lean…
once you get there – RULE #1
THE SEVEN RULES TO STAY LEAN
Train regularly with resistance exercise
(body weight exercises or weight lifting
or wrestling).
Exercise also reduces stress. Stress
produces the muscle-eating hormone
CORTISOL which also promotes gutspecific fat storage … so… work out!
Research also shows that exercise suppresses hunger and also
increases the feeling of fullness.
How to stay Lean…
once you get there – RULE #2
THE LAST SUPPER
If you are leaving home for an extended
period of time, make your last meal full of
fiber and protein
Vegetables (such as broccoli), a handful of
Nuts, or a high protein food bar.
How to stay Lean…
once you get there – RULE #3
PREMEDITATED FAT MURDER
A good general practice is to order a healthy garden salad before
the main course so you are less tempted to binge on the sugars in
fast foods.
Take with you some healthy snacks such as baby carrots, nuts,
or a protein bar.
How to stay Lean…
once you get there – RULE #4
GET SENSITIVE…TO INSULIN
The hormone INSULIN is an often overlooked appetite suppressant. It is a
good idea to increase your sensitivity to this storage hormone so you don’t
have to ingest gobs of the stuff to see results.
Exercise and what you eat post-workout are the best ways to do this.
After a workout, have a whey protein shake and some fast carbs, such as
honey mixed with the shake. This will boost insulin levels which will enhance
muscle recovery and growth.
The insulin boost at this time won’t lead to fat storage, but will suppress your
appetite.
How to stay Lean…
once you get there – RULE #5
FILL UP ON FIBER
Research shows that appetite is controlled more by stomach volume
than energy intake. In other words, if you can maintain a reasonably
high volume of low-calorie foods in the stomach, you can trick you body
into thinking you are full.
High fiber breakfasts along with the early morning protein drink will
optimize your digestion so you will feel full longer.
How to stay Lean…
once you get there – RULE #6
NO-BRAINER WEIGHT LOSS
Protein should be the keystone of your weight loss program. In addition
to making it possible for your body to maintain and rebuild muscle and
the hormones necessary to keep you healthy, protein also increases
satiety.
A whey protein supplement drink should be your supplement of choice.
A UK study found that when subjects consumed a whey protein shake
90 minutes before eating a buffet-style meal, they reported being less
hungry and ate significantly less food than when they consumed a
casein shake before the meal.
How to stay Lean…
once you get there – RULE #6
NO-BRAINER WEIGHT LOSS
The researchers believed this was due to whey’s ability to boost levels of
the hunger blunting hormones cholecystokinin and glucagonlikepeptide-1
For students trying to stave off hunger, here is a product available at
COSTCO that is a meal replacement with a combination of casein and
whey protein along with vitamins that they can carry in their backpacks
and drink at room temperature.
How to stay Lean…
once you get there – RULE #6
NO-BRAINER WEIGHT LOSS
How to stay Lean…
once you get there – RULE #7
SWEET TOOTH BLUES
Stress causes the body to release serotonin. This would appear to be a
good thing since serotonin is a calming neurotransmitter.
The way the body tries to increase its levels of
serotonin is by triggering cravings for high glycemic
carbs and fat laden foods, which does boost
serotonin levels.
How to stay Lean…
once you get there – RULE #7
SWEET TOOTH BLUES
Supplementation with BCAA (branched chain amino acids) will produce
an amino acid derivative called 5-HTP which readily converts to
serotonin.
This will work its magic to induce satiety and
decrease cravings without the calories.
SUMMARY
What to do each day
• Start each day with 20g (one scoop) of whey protein powder in water or
juice along with a high fiber breakfast of oatmeal and fruit (fruit cup on
the cereal or a banana).
• Eat protein snacks and high fiber snacks during the day, such as nuts,
baby carrots, peanut butter cups or drink a Protein Meal Replacement
as a mid morning or midafternoon snack.
• Work out consistently with resistance exercise.
• Have a protein shake (20 grams – 1 scoop of whey)before workouts
(within 30 minutes before the workout) with slow carbs such as a
banana.
• Have a post-workout shake with 40 grams of whey with fast carbs
(honey, bagel) within 30 minutes of the finish of the workout.
• Eat vegetables and fruit with the evening meal. Eat fish, turkey, chicken
and lean red meat as the main course
• Eat a slow digesting protein before bedtime (tablespoons of peanut
butter, cottage cheese, yogurt.