The Truth About Carbohydrates
Carbohydrates are misunderstood and needlessly made confusing by so many self assuming experts. Carbohydrates are often viewed as the enemy and consuming them is a fate worse the death! Well not that bad, but why are so many people scared of Carbs?
It comes down to understanding. Understanding carbohydrates can be confusing because there are many different ways to categorize carbohydrates and (systems used to measure carbs). Here in lies the problem. So my solution is to give you a schooling in carbs, lets begin.
The eight main different types of carbohydrate are (with examples):
- Low G.I Carbs (Sweet Potato)
- Hi G.I (White potato)
- Fibrous Carbs (Green Vegetables)
- Starchy Carbs (Rice, Potato)
- Refined Carbs (Processed sugar, white sugar or Soft Drink)
- Natural Carbs (Fruit, Fructose)
- Simple Carbs/Sugars (Glucose, Lollies)
- Complex Carbs (broken down into 2 categories, fibrous and starchy)
Carbohydrates are broken down into sugars.
Types of Simple Carbohydrates (sugars) are:
-Monosaccharides:
- Glucose (blood Sugar)
- Fructose (fruit Sugar)
- Galactose (found in Milk, makes up half the sugar Lactose)
-Disaccharides:
- Sucrose (table sugar)
- Lactose (dairy sugar)
- Maltose (malt sugar)
From the list of eight carbohydrates (above), it’s easy to understand why some people can get confused. To add to these terms, the labels ‘good carbs’ and ‘bad carbs’ are often given to different types of carbohydrates
What exactly are Carbohydrates?
Carbohydrates are the body’s primary and premium fuel source. As carbohydrates digest they turn into glycogen. An excessive carbohydrate intake will result in “storage” in fat cells.
Exercise burns muscle glycogen and if the muscle stores of glycogen are not replaced the body’s system just slows down, lethargy sets in and this is not a desired state if you are concern with getting stronger and building muscle.
Severely depleted carbohydrate stores will ultimately result in a reduction of the body’s protein stores and lean tissue mass, obviously not the intent of any trainer.
So it’s a catch 22, we don’t want to consume so many carbohydrates that they are stored as fat and we don’t want to consume too little carbohydrates so that our glycogen supply causes muscle wastage and no energy during workouts thereby making building muscle and getting stronger nearly impossible.
SIMPLE CARBOHYDRATES
Simple carbohydrates have a ‘simple’ molecular structure which allows them to be digested very quickly, producing a rapid rise in blood sugar.
Simple carbohydrates can be both natural (good) or refined (bad). Natural simple carbohydrates include fruit (fructose) and Lactose (found in dairy products). People can have problems digesting Lactose (Lactose intolerant). The term Hi GI carbs is often (but not always) another way of talking about simple carbohydrates.
Avoiding all simple carbs in natural foods (such as fruit) is not necessary but it is highly advisable to avoid simple-refined carbohydrates namely any products that contain white processed sugar. These are poison.
COMPLEX CARBOHYDRATES (Polysaccharides)
Complex Carbohydrates are made from thousands of sugar molecules linked together in long chains. As a result, these chains take longer to break down and digest compared with simple carbohydrates. The term Low GI is often used to describe complex carbohydrate digestion. There are two categories of complex carbohydrates:
- Starchy Carbs
- Fibrous Carbs
Starchy Carbohydrate sources:
Oats or Oatmeal
White Rice
Basmati or brown rice
White potato
Sweet potato
Rice cakes (make sure its 100% brown puffed rice and not maize or corn)
NOTE: Starchy carbs are higher in calories than fibrous carbs.
Fibrous Carbohydrate sources:
Broccoli
Lettuce
Cauliflower
Zucchini
Tomatoes
Asparagus
Green Beans
Squash
Cucumber
Spinach
*Most Green Vegetables fit into this category
REFINED CARBOHYDRATES- THE BAD CARBOHYDRATE
(AKA Refined sugar, Processed carbs or Bad carbs)
Refined carbohydrates are complex carbohydrates (starches) that have been highly processed to remove the bran, hull, fiber and most of the nutrient from the grain. In essence, refined carbohydrates are complex carbohydrates that are changed into simple carbohydrates with high concentrations of sugar. They are “empty calories”- Empty in a sense that they are nutritionally void but at the same time they are loaded with ‘bad’ calories.
Sucrose (white table sugar) is a perfect example of an empty calorie. It has no vitamins, no minerals, and no proteins, just calories. It does nothing positive for the body. A brief study of my clients food diaries show that they will consciously restrict wholefood carbohydrates such as sweet potato, bread and pasta in the belief that they are eating “low carb” yet their diets include foods such as soft drinks, donuts and ice cream not realising that these foods are much worse.
A pet peeve of mine is when people restrict their carb intake but then eat chocolate and or drink soft drinks or sugar laden energy drinks. These are carbs! Not just that, they are bad carbs! People will cut things like bread, potato and paste, only to mess it up by eating things that are ten times worse.
Manufactures promote and market refined carbohydrate products as ‘fat-free’ or ‘low G.I”, this over hyped marketing leads to confusion as to what nutrients the product actually contains. For what ever reason people don’t understand that these products are full of bad carbs. A great example of this is Milo (in Australia), it’s classified as “low GI” but the sugar content is through the roof. The marketing of this product has made people actually think its low in sugar and a great source of energy.
For a strange reason, be it misinformation, cleaver marketing or just plain stupidity, people don’t necessarily see these foods as ‘carbs’ per-say. Reality is they are the worst type of carbohydrate- Refined carbohydrate. To an extent, people want to be sold ‘sweet things’ because they enjoy them.
Refined carbohydrate products have a very long shelf life. Big businesses dealing in food sales prefer a product that does not expire as there is never any loss from over production. From a business stand point refined carbohydrates are a ‘hot product’, from a health stand point they are poison. Marketing of these products over time has seemed to confuse the masses of people to the point where people don’t know what’s in the food they eat or drink. It’s a common practise for manufactures to add vitamins and minerals to a refined product to give the impression that its healthy.
Restrictions on carbohydrate may cause cravings. Consuming refined carbohydrates cause Insulin to shoot up, this leads to more cravings! There is a hormonal reason why people crave foods. To counter-act unwanted hormone reactions, pre-planning a correct carbohydrate intake must take place so cravings can be stoped dead in their tracks (or limited).
The body is a smart system, if you restrict carbohydrates you deplete muscle glycogen and energy so the body does what it’s designed to do, it sends out signal in the form of cravings so you can quickly replenish its stores. Cravings signals want to be satiated and fast! Without a plan in place you find yourself searching the house for chocolate or ice cream (which obviously impacts fat loss goals in a negative way.)
Being more sensible about carbohydrate selection and timing will stabilise blood sugar and fight off cravings. Again, it comes back to sensible planning.
NOTE: If one is to be successful in pursuit of their health and fitness goals, clear distinctions must be made between unnecessary cravings, genuine cravings and discipline. Unnecessary craving characteristics are:
- Eating out of boredom,
- Eating out of emotion,
- Eating because it’s a special occasions or event
- ‘The other person effect’, e.g someone else is having ice-cream so you want it too.
- Lasts about 15 minutes
Cravings like these usually only last about 15 minutes. If you can wait 15 minutes and the cravings gone, it was an unnecessary craving
On the other hand genuine cravings are satiated by good food and will not go away after 15 minutes. The cravings (or hunger) will sit calmly in your stomach until you can eat.
Still uncertain about what refined carbs are?
Any uncertainty about food containing refined carbs, always check the ingredients list. Refined Carbohydrates are not always listed on nutrition fact panels as sugar. Be on the look out for products that carry any of the following ingredients:
- Fructose corn Syrup
- Corn syrup
- Rice syrup
- Sucrose
- Glucose syrup
- Invert sugar
These are different varieties of the refined carbs. If one of these is a main ingredient in a food then it should be avoided.
LOW CARB?
To decrease body fat, carbs are often the first macro nutrient to be restricted, next to saturated fats. A low carb strategy undeniably works to shed body fat. However, fibrous carbs should always be included in any nutritional plan.
Low Carb plans require Starchy Carbs to be reduced and optimally placed in the diet. This is important to understand as many people will restrict fibrous carbs which is often unnecessary. It must be understood before we proceed, there is a major deference between Fibrous Carbs (green vegetables) and Starchy Carbs. It may sound like I am repeating myself (I want to make it clear), don’t restrict Fibrous Carbs.
Fibrous Carbs contain very few calories and are loaded with vitamins and minerals and have much less impact on Insulin. Starchy carbs are higher in calories and have a greater impact on Insulin, thus why they need t be controlled.
For the majority of people, there are optimal times for starchy carb intake, they are:
- Breakfast
- Before training
- After training
Depending upon your goal, a trainer may need to choose from simple and complex carbs at these times. Trainers wanting to lose weight will gain benefits from sticking to a simple approach and keeping all carbs sources at the above outlined times to complex sources.
Trainers who are leaner, and are wanting to gain more weight (in general) will gain benefits from including both simple and complex carbs at these times. They may also want to include a malto-dextrin or glucose drink during training sessions or a post workout supplement such as Surge for enhanced muscle recovery. In introducing pre, post or during workout shakes it’s recommended that the trainers’ body-fat does not exceed 15%. Leaner trainers have a better Insulin response therefore can merit the consumption of glucose around training.
The three times of the day as outlined above are not absolutes. However they are a great starting place. Sometimes in extreme phases of dieting (such as before a bodybuilding show) carbs may have to be cut from one or more of these times. For most of you who just want to get in great shape, consume a starchy carb source at all times as outlined above to get bigger, stronger and leaner.
When on low carbs, be on low carbs, don’t mess it up by eating spoons of sugar. Sugar is often the critical error in most people’s diet.
CARBOHYDRATE TO SUGAR RATIO
I designed the term “Carb to Sugar ratio’ when working with clients to help explain and simplify quality carb sources versus empty carb sources (using food labels). You may even use it to distinguish a complex and a simple carbohydrate.
What is the Carb source made up of? Using the food label, check the ‘Carbohydrate to Sugar ratio.’ Below is an example of rice cakes per 100 grams is given:
Rice Cake:
| Total Carbs | 77g |
| -Sugar | Less than 1g |
Compare this with Marshmallows per 100 grams
Marshmallow
| Total Carbs | 83.3g |
| -Sugar | 64.8g |
This is an example of a very bad carbohydrate source. Over half of this product is sugar. It is recommended that you back up this ratio test with checking the ingredients. In the case above (the marshmallow) glucose syrup was found on the ingredients list which of course is a refined carb/sugar.
When using this method, there are exclusions to be aware of. For example, glucose powder will read 100% sugar on the label, however after training it may have its use for the RIGHT PERSON. Fruit is also another exemption of this tool as it contains natural sugars. Remember to check ingredients for refined sugar when using this tool.
As a general rule, try to keep sugar as low as possible when looking at carbohydrate and sugar ratios, particular when containing refined sugar.
Author Bio: Mark Ottobre started his journey to success as “The Fat Kid”. At school he had the nick name ‘Pork Chops’ and was told by a teacher that ‘on of a scale of 1 to 10 in useless lumps he was an 11!’ At the age of 14 he fell into the category of gym goers “trying to lose weight”. It wasn’t until the age of 15 that he was introduced to bodybuilding and found the necessary tools to transform his mind, body and life forever. Found out more about Mark at http://thetruthaboutsupplements.com
Categories: Nutrition Tags: carb to sugar ratio, carbohydrate to sugar ratio, carbohydrates, carbs, mark ottobre, scared of carbs
Protein Supplements
Before we discuss and consider protein supplements, a discussion about protein and its role in the body is required
So what are proteins?
Definition
Protein is a macro nutrient needed to maintain and repair the body. Protein is important to muscle cells, improving the overall function of muscles. Improving muscle function can lead to increased power, strength and muscle size (hypertrophy). Protein is the building blocks of muscle and makes up approximately 75% of our dry muscle weight.
Protein is made up of chains of amino acids which are the building blocks of protein. There are twenty-two amino acids, eight are considered ‘essential’ and the rest are considered ‘non essential’. The essential eight amino acids cannot be manufactured by the body and must be supplied in diet. No synthesis of body protein can take place unless all of the essential amino acids are present in diet.
A list of amino acids
| Essential | Non-essential | |
| 1 | Isoleucine* | Alanine |
| 2 | Leucine* | Asparagine |
| 3 | Lysine | Aspartate |
| 4 | Methionine | Aspartic Acid |
| 5 | Phenylalanine | Cysteine |
| 6 | Threonine | Glutamine |
| 7 | Tryptophan | Glutamic Acid |
| 8 | Valine* | Glycine |
| 9 | Proline | |
| 10 | Serine | |
| 11 | Tyrosine | |
| 12 | Arginine | |
| 13 | Histidine | |
*BCAA, Branch-Chain Amino Acid
*Histidine is considered semi-essential.
Protein is necessary to build muscle. Adequate protein (amongst other nutrients) must be consumed for protein synthesis to take place (building new muscle.)
For the same reasons, finding high protein foods is vital for our health in general and for an active athlete, a person who eagerly wants to lose weight or a body builder in particular.
Recommended Dietary Intakes/Allowances (RDI/A’s) for protein
Recommended Dietary Intakes/Allowances (RDI or RDA, dependant upon country) were developed in the 1940’s-1950 during the war with the purpose to identify what soldiers needed to survive and avoid malnourishment. RDI/A’s are based on NEED, not improvement. It was never intended for optimum health, but rather the absence of deficiency and disease. Unfortunately, RDI/A’s are now ‘standard’ in many western countries based on out dated research.
The problem with the majority of health organizations is that they promote one size fits all answers dogmatically. Everyone is different. Advice from such organisation is so general that often it must be disregarded, especially by people wanting to build muscle and strength. This is why you will see serious athletes show complete disregard for such recommendations.
The Joint FAO/WHO/UNU Expert Consultation of 1985 defined the protein requirement of an individual as “the lowest level of dietary protein intake that will balance the losses of nitrogen from the body in persons maintaining energy balance at modest levels of physical activity’. This set the average protein requirement between 0.75g to 0.84 grams of protein per kg of body weight.
The two key points in this definition are the “the lowest level” and “modest levels of physical activity”.
- Approaching nutrition with a mind set of “The lowest levels of dietary protein” is not recommended for individuals trying to building muscle and strength.
- “Modest levels of physical activity” does not apply to people training intensely at a minimum of 4 days a week. Therefore 0.84 grams of protein per kilo of body weight cannot be recommended to the weight training community.
Many of the world’s governments including, Australia, American, Canada, and most of Europe recommend the following:
(Figures are approximate and are presented as the mean of organizations studied)
- 0.75g/kg for adult women
- 0.84g/kg for adult men
- Around 1g/kg for pregnant and breastfeeding women, and for men and women over 70kg
RDI/A’s are not clearly stated for training individuals. This is simply because there has never been a mass study conducted on a weight training community and protein.
For weight trainers, the above recommendations are too low. To confirm this point, these figures are based using BMI (Body Mass Index) as a recommendation of what people should weigh as a reference to protein intake.
BMI’s do not take into account lean muscle tissue. Athletes, bodybuilders and anyone else who has built a lean, muscular physique should not consider using a BMI as a form of measurement. Therefore, these recommendations are not applicable to those wanting to excel at building their body.
The RDA handbook states; “No added allowance is made here for unusual stresses encountered in daily living which can give rise to transient increases in urinary nitrogen output. It is assumed that the subjects of experiments forming the basis for the requirement estimates are usually exposed to the same stresses as the population generally.”
In other words, the intended use of RDI/A guidelines are for sedentary, non weight training individuals. Training is stress beyond usual stress in ‘daily living.’
An interesting example of protein requirements
An interesting fact and a good example of how some requirements become “requirements” is German physiologist, Dr. Carl Voit’s (1831-1908) research. He recommended 118grams of protein per day. He based some of his finding on what people could afford as well as what soldiers were eating at the time and not on how to build a super lean muscular, tone physique.
Dr. Peter Lemon is one of the world’s foremost researchers on protein needs and exercise. He is well respected by elite sports figures and elite coaches, when Dr. Lemon publishes something we take notice. Here is an extract from his findings:
“Exercise causes substantial changes in protein metabolism. In fact, recent data suggests that the protein recommended dietary allowance may actually be 100% higher for individuals who exercise on a regular basis. Optimal intakes, although unknown, may be even higher,
especially for individuals attempting to increase muscle mass and strength.”
-Dr. Peter Lemon, world’s foremost researcher on protein needs and exercise.
Peter Lemon’s research published in “Nutrition Reviews,” (54:S169-175, 1996) indicates that strength athletes need up to 1.8g of protein per kilo of bodyweight to maintain positive nitrogen balance. Some studies showed that even higher protein intakes may be necessary in hard training strength athletes. In a study done on Polish weightlifters (Nutr. Metabolism 12:259-274), 5 of 10 athletes were still having negative nitrogen balance even while consuming 250% of the RDA!
PROTEIN PUSHER!
Of course, with anything, there is the opposite extreme end of RDI/A’s and there recommendations are no better. Who am I talking about? Supplement companies and Bodybuilding Magazines.
Supplement companies and Muscle Magazines are on the extreme end of protein pushing. (Keeping in mind, supplement companies own a large majority of Bodybuilding Mags.) They will find every piece of evidence and study to support consuming protein. They want you to believe that if you don’t eat enough protein you will soon catabolise and loose all your hard earned muscle.
Some bodybuilders and (particular the ones from supplement companies) encourage as much protein as four to five times your body weigh per day. Four to five times your weight in protein is a ridiculous recommendation unless large amounts of anabolic steroids are being used.
These companies are in the business of selling supplements/protein powders, so the more you consume, the more you buy, the more you buy, the more money they make. Supplement companies endorse athletes and as a result they also promote high protein diets.
The problem is that they recommend high amounts to everyone, but not everyone needs a high protein diet. Not everyone trains hard. High protein diets are not recommended or useful if someone isn’t training hard.
So who do we believe? The RDI/A’s and health organizations, or the supplement companies and muscle magazines? The answer is neither (as it often is in situations like these) and the solution is found somewhere in the middle ground.
There is no absolute answer to give you. It would be pure ignorance to state a recommendation amount every one should follow. Some people have more body fat, faster metabolism, train harder, naturally stronger, etc. There are way too many factors to have a dogmatic approach. However, you must feed your body, other wise you won’t recover. A good start for someone wanting to
build lean muscle is 1.7 grams per kilo of lean body weight. The rest is trial and error…
How much protein you need?
Intelligent factors that trainers, bodybuilders and athletes need to take into consideration for protein requirements are:
- Body weight
- Individual goals
- Training regime
- Training intensity
- Training duration
Having trained numerous bodybuilders and athletes, I have never recommended following RDI/A’s for building muscle and performance. It is only natural for people who want to build their bodies to increase protein consumption to assist in achievement of your goals. How much will be dependant on the factors outlined above. The only way to know if you are getting it right is to monitor your progress and how you feel.
For someone wanting to look like Mr. or Ms. Australia, a high protein diet is recommended.
Protein optimizes muscles and muscle equals strength, speed and a faster metabolism. There is not one sport or activity that does not benefit from being stronger. The old adage is true; a stronger athlete is a better one.
As a result of intense and frequent workouts’ more protein is required. This is due to the demand placed on the body. If you do not place a demand on the
body, you simply will not need as much protein compared to some one who does.
Conclusive, absolute scientific data of what “optimal” protein intake is for gaining muscle and losing fat is not a one-size-fits-all answer. Following charts or “recommended amount” of protein need to be compared with the lifestyle of the individual. For example a bodybuilder would never follow a chart that said one kilo of protein per one kilo of body weight. Likewise, it would not be healthy for a sedentary individual to follow a bodybuilder’s protein intake. Protein needs to be tailored to meet the needs of the individual.
Protein & weight loss
Protein has a thermal (heat producing) effect on the body as it accelerates the body’s metabolic rate. Approximately 25-30% of the energy provided by protein is used for digestion. For example, if you ate 50g of protein, approximately 30% of the foods energy would go towards digestion. Compare this to Carbohydrates, 6% to 8% and fats use only 2% to 3% (of food energy for digestion).
Protein accelerates your metabolism to a far greater degree than fats or carbohydrates. In a nutshell, protein foods take more energy to digest which increases metabolism.
Unfortunately the metabolic benefits are not in reference to protein powders. They are in reference to protein found in food. Protein powders have been processed/pre-digested/hydrolyzed for the intent to be faster absorbed. Powders will not have the same effect on the metabolism as wholesome food.
With that said numerous dieters have been buying and using high-protein diets all across Australia, Candia, America and Europe, over the past several years in a hope to lose weight. If you are after weight loss, protein powders are not necessarily required as it is far better to get your energy from real food that has to be digested.
Why use a protein supplement?
Because of the demand training places on the body, extra protein is required. Often diet does not supply all the needed quantities of protein, especially in people in whom proteins demands are higher. Many athletes and bodybuilders choose to enhance their protein intake by using high quality different protein supplements.
Other reasons to use a protein supplement include:
- Convenient and easy to carry and consume
- Relatively cheaper than other lean protein sources (compared to fish, red meat, etc)
- Brings a variety to ones diet (taste)
- Easily digestible and after a intense workout preferable
- If on a restricted eating plan (vegetarian or vegan) its great way to consume complete proteins.
A word to the wise
Don’t be a fool and ever consider going on a protein powder or shake diet plan. A protein powder diet plan is where you mainly consume protein shakes and if you’re lucky, you may have one real meal a day. Don’t be fooled, these diets are always given as a marketing vehicle by companies to sell more supplements.
The two biggest problems with these plans are:
Problem 1- They are not a sustainable way to live, and they never will be.
Problem 2- If we were meant to live off liquids we wouldn’t have teeth (or a sophisticated digestive system). Our digestive system must have real food to digest for our bodies to function correctly.
I have worked with a number of people who have tried to follow a shake diet and every single one of them gained body fat and weight after concluding a shake diet. Not giving your body real food will put the body into starvation mode, which basically means when you do eat real food again, it will surely be stored. This is because the body thinks it has to store the energy from the food as it doesn’t know the next time it will be fed. This function prehistorically is what kept the human race alive thousands of years ago as hunter gathers. As hunter gathers, we were never certain of the next time the tribe would be back from a successful hunt.
Author Bio: Mark Ottobre started his journey to success as “The Fat Kid”. At school he had the nick name ‘Pork Chops’ and was told by a teacher that ‘on of a scale of 1 to 10 in useless lumps he was an 11!’ At the age of 14 he fell into the category of gym goers “trying to lose weight”. It wasn’t until the age of 15 that he was introduced to bodybuilding and found the necessary tools to transform his mind, body and life forever. Found out more about Mark at http://thetruthaboutsupplements.com
Categories: Featured, Nutrition Tags: mark ottobre, Protein Supplements
Water and Weight Loss
The human body is made up of approximately 55 to 65 percent water. Water is essential to life, without question; however its impact on weight loss and long term weight loss maintenance always seems to reveal some controversy. The science from a number of studies suggests that drinking water may promote weight loss, but the argument from there is how does water promote weight loss? The answer appears to be two-fold: Drinking water vs. drinking something else in particular caloric laden beverages such as pop, fruit juices, energy drinks, sports drinks, etc. lowers total energy intake by eliminating beverage calories. Drinking water vs. drinking nothing at all increases energy expenditure and rates of fat utilization. Experiments have shown that drinking 500 ml of water (roughly 17 oz) increase energy expenditure by 24 calories. Therefore, over a year’s time, drinking 1 liter of water a day would increase your annual energy usage by 17,000 calories, equivalent to roughly 5 pounds of fat. Independent of covariates, water is of great importance in long term weight loss maintenance. Most of the studies on this also show something of great interest: non-caloric beverages such as diet pop, diet energy drinks, etc. were not comparable to drinking water, despite similar calorie content. So, once again, Mom was right: drink water!
Author Bio: Dr. Warren Willey is the Medical Director of a medical weight loss center and primary care office in southeast Idaho. He uses a unique approach to patient care by offering preventative medical intervention by helping people to obtain optimal health and fitness through elite nutritional programs, diet strategies, and exercise programs. He is a Board Certified Osteopathic Physician, and did his postgraduate training at The Mayo Clinic. He is a founding diplomat of the American Board of Holistic medicine and a diplomat with The America Board of Family Medicine, The America Board Urgent Care Medicine and The American Board of Bariatric Medicine. Dr. Willey is highly sought after, dynamic speaker and does healthy living and weight loss presentations around the country. Dr. Willey is an established author having written a medical textbook and What Does Your Doctor Look Like Naked? Your guide To Optimum Health, released in 2003. This book has helped thousands of people lose weight and obtain and then maintain optimal health. One of his books, Better Than Steroids! , is sold internationally as it is the most concise summary of what you need to know to get that ultimate physique! He recently released The Z Diet, the secret to long term dietary adherence! He also writes for a number periodicals and web sites. He has 25 years experience with exercise development and nutritional intervention.
Categories: Nutrition Tags: dr willey, water, weight loss
How To Time Your Supplement Stack
Several bodybuilders, athletes and fitness enthusiasts seek out supplements to increase their muscle mass and strength, as well as to improve their conditioning, athletic performance and health. There are thousands of supplements on the market today and it can become overwhelming in choosing which ones to use and when to take them. Timing is important in stacking supplements, for achieving results most effectively and avoiding health risks.
I have always recommended sticking to the basics when it comes to supplements. A multi-vitamin and mineral, glutamine, creatine, protein, caffeine and possibly a nitric oxide product can be safe and effective when used properly. Products that make lavish claims in muscle gain or decreasing bodyfat levels should be questioned. There are no miracle pills out there. The key to success is consistency with intelligent and intense training and sound nutritional habits. Supplements can definitely help someone achieve their physique or performance goals, but they should not be heavily relied upon.
With that said, I first recommend a multi-vitamin and mineral because most of us do not consume the USDA recommended 7-9 servings of vegetables each day. Not only that, but data collected by the U.S. government shows that the nutritional content of America’s vegetables and fruits has declined since the 1950s, significantly in some cases. In order to ensure sufficient vitamin and mineral intake, I recommend taking a multi-vitamin and mineral. These products can vary, but most suggest taking twice a day, once in the morning and once in the afternoon. Look for one that is time-released and includes antioxidants (Vitamin A, C, E and Selenium) to prevent free radical damage, a Vitamin B complex for stress and energy, and Calcium/Magnesium for bone health and to maintain muscle function.
Glutamine is the most abundant amino acid in the entire body, and the body uses it to synthesize protein and repair muscle fibers. Glutamine is crucial in the recovery process and will help prevent post-workout soreness. The body can make a certain amount of glutamine, but taking additional amounts (within reason) in supplemental form can help keep muscles in an anabolic state and boost the immune system. A serving of glutamine (1 tsp) is equal to 5 grams. I recommend taking 2-3 servings a day; post-workout and before bed are the optimal times to take this amino acid.
Protein is found in a variety of foods, particularly meats, but whey protein is the ultimate. It is the highest quality and best form of protein available, providing branched-chain amino acids (BCAA’s). BCAA’s are the building blocks of muscles and will help one’s ability to speed up recovery and increase muscle mass from workout to workout. It is very important to have a protein source after resistance training. Whey protein is easily digested and quickly absorbed by the body. It is often referred to as a “fast” protein, for its ability to quickly provide nourishment to muscles. I recommend an intake of 30-40 grams of whey protein post-workout.
Casein protein is a slow digesting protein, unlike whey protein. It is a phosphoprotein found in milk. Studies have shown that casein sustained amino acid elevations for 7 hours after ingestion. It has demonstrated a strong anti-catabolic effect. Whey protein increases protein synthesis to a high degree, but casein is much more important in preventing muscle breakdown. It is for this reason that casein protein intake is best before bed, offering a sustained release of amino acids. Whey protein is best taken post-workout, due to the fast absorption rate.
Creatine is a naturally occurring compound our bodies make and can be found in fish and beef. It is used to supply energy to our muscles through a conversion that produces our muscle’s ultimate energy source, Adenosine Triphosphate (ATP). ATP is used during anaerobic respiration (glycolysis) and fuels resistance training workouts. Creatine can help increase lean muscle mass and is also responsible for improving performance by increasing strength, endurance, and energy levels. Creatine hydrates muscle cells with water molecules, causing muscle fibers to become bigger and stronger.
Creatine monohydrate was the first creatine product to hit the market back in the 1990’s. Several improved types of creatine have been produced since then that cause less water retention. Kre-Alkalyn is a “buffered creatine” that does not convert into creatinine, a waste product, before it reaches the muscle cells. Kre-Alkalyn is processed at a higher pH level than regular creatine monohydrate. It is believed the conversion of creatine to creatinine being slowed or stopped may help the body absorb more creatine, thus lowering the dosages required for beneficial results.
Kre-Alkalyn is believed to have all the benefits of creatine monohydrate use, with decreased water retention and the elimination of “bloating” past users have reported. The efficiency and safety of creatine monohydrate is well established in scientific literature and thus Kre-Alkalyn is believed to have the same ergogenic abilities and safety profile. It is recommended to drink plenty of water to prevent dehydration due to increased muscular water uptake from the rest of the body. Pre-workout is the suggested time to take Kre-Alkalyn, and at least 30 minutes following a meal.
Caffeine is an alkaloid and is present in different ratios in different plant sources such as; guarana, kola nuts, coffee, tea, cocoa beans, and other natural plants. Caffeine is the most popular drug on the globe; six caffeine containing plants are used more worldwide as a beverage than any other plants and herbal materials put together. It is a powerful stimulant to the central nervous system. This fast-acting substance is a maximum energy and power output accelerant. The structure is very similar to adenine, a component of ATP– your muscle’s energy source. Caffeine, much like Ephedra, acts neurologically to increase mental alertness and allows for a more intense focus.
The metabolite of caffeine, paraxanthine, is responsible for an increase in the lipolysis process. Lipolysis is the breakdown of fat stored in fat cells. Glycerol and free fatty acids are released into the bloodstream to be used as a source of energy by muscles, the fat becomes oxidized within the mitochondria of the muscle cells. Excessive caffeine use can produce undesirable effects, which may include anxiety, heart palpitations and accelerated heart rate. Adults should limit their intake to about 200-400mg per day, which is equivalent to 1-2 cups of coffee. Caffeine is best taken earlier in the day, before workouts.
Nitric Oxide (NO) is a cell signaling molecule, which means it directs a vast array of biological processes in your body. It is a gas made by enzymes breaking down the amino acid, L-Arginine. Therefore, L-Arginine acts as a precursor to nitric oxide. The most beneficial ability NO has to muscle growth is that it is a hemodilator, which means it widens your blood vessels. This in turn, increases blood flow and oxygen to your muscles, which can potentially increase the “pump” during training. Hemodilation also helps with nutrient delivery and uptake, which is essential for recovery.
N0 may also indirectly initiate fatty-acid oxidation. The University of Milan has found that nitric oxide stimulates the synthesis of new mitochondria. Mitochondria are known as the “powerhouses” of the cells because they are used for generating almost all energy produced in the body. Mitochondria is where all fat is burned and controls your cellular metabolism. Timing should be considered. For instance, it is not recommended to take caffeine and nitric oxide within 4 hours of each other, one causes hemoconstriction and one causes hemodialation, respectively. These two supplements have different functions and should be used appropriately. People with hypertension should avoid using nitric oxide because it can increase blood pressure. It is suggested to take NO on an empty stomach.
There are numerous other supplements that are on the market, but I believe the ones I have outlined have been proven to be the most beneficial. Below is a sample of how to stack these supplements together. Lastly, remember to not sacrifice hard, intense training and a healthy lifestyle in place of supplements. Supplements are just that, they help supplement your gains.
TIME SUPPLEMENT
7:00am Meal 1
Multi-Vitamin and Mineral
8:00am Caffeine- 200mg
(Pre-workout) Kre-Alkalyn- 1 srvg
10:00am Meal 2
(Post-workout) Whey Protein (30-40g)
1 tsp Glutamine (5g)
1:00pm Meal 3
Multi-Vitamin and Mineral
2:00pm Nitric Oxide 1 srvg
4:00pm Meal 4
5:00pm Nitric Oxide 1 srvg
7:00pm Meal 5
8:00pm Nitric Oxide 1 srvg
10:00pm Meal 6
Casein Protein (30-40g)
1 tsp Glutamine (5g)
Author Bio: James Kohler has established himself as a fitness expert with his exceptional knowledge, outstanding physique, and by unselfishly communicating his fitness philosophies to others. He is a health advocate that genuinely wants to help his clients get in shape. James has successfully worked with people of all backgrounds and levels; collegiate athletes, fitness enthusiasts, competitive bodybuilders, actors, CEO’s, executives, doctors, teenagers, and the elderly. You can find him at www.jameskohler.com
Categories: Nutrition Tags: James Kohler, stack, supplement, supplements, timing
Calorie quest: how can a hardgainer with a small appetite eat big?
Q: I’m definltely a hardgainer. When I look through the magazines, I realize that to get big, I need to eat a lot of food. But I just can’t–I don’t have that much of an appetite. What advice can you give me?
A: Mr. Olympia Ronnie Coleman once broke his entire mass strategy down to these few words: “Lift a lot of weight and eat a lot of food.” It has certainly paid off for him, since he has continued to make gains right into his late 30s and as he turns 40 on May 13. Let’s face it, although Ronnie hits the iron harder than anyone and downs huge amounts of food, he’s admittedly an easy gainer.
Still, hardgainers can benefit from his words of wisdom. You have to eat, really eat. Top national amateur bodybuilder Mark Dugdale puts eating into perspective: “Look at eating as another aspect of bodybuilding that you have to train for,” he says. “You have to eat all the time, about every three hours, which comes out to 5-6 meals a day.”
Yes, that’s quite a change from the traditional three squares, but it’s the backbone for mass gains. Mark continues: “Eating that often is very hard when you first start out, but it’s easy if you take it in stages. Just as you add a 10-pound plate to each side of the bar to gradually increase your bench press, you must also make gradual changes in your diet, adding larger portions of protein and carbohydrates or adding an additional meal.
“If you currently eat three meals a day, don’t jump to six immediately. You wouldn’t double the weight on squats in one workout, so don’t go to extremes with your meals.” Mark points to the body’s ability to adapt. “If you commit yourself to eating consistently, just like lifting weights, your body will eventually adapt and require you to eat every few hours. I’ve slowly trained my body to expect a quality meal every three hours or less. Now I have to eat 5-6 meals a day just to function normally.” Like clock-work, his stomach begins to growl within three hours of eating.
FAT VS. APPETITE
While some hardgainers might believe higher-fat foods to be a welcome addition due to their concentration of calories, Mark takes the opposite approach, shying away from a lot of fat. “High-fat foods kill my appetite, whereas leaner proteins and carbohydrates increase it,” he says. “Stimulating the metabolism is what makes me want to eat, so while high-fat foods might be high in calories, they also make me not want to eat for several hours afterward.”
He’s right. Research shows fatty foods tend to slow gastric emptying, the speed at which foods flow through the stomach and digestive system. If you hope to eat every three hours, you’ll need foods that are “clean,” or devoid of excessive fat, such as plenty of carbohydrates and lean proteins.
Mark also emphasizes breakfast and the post-training meal because they allow the body to absorb more calories and carbohydrates. Here, he says, is an opportune time to eat: “Take advantage of these meals because most of the carbohydrates you eat will support muscle glycogen stores.”
WHILE YOU ARE SLEEPING
Former Mr. Universe Lee Labrada, who started out as a self-described hardgainer with a fast metabolism, stresses the importance of eating before bedtime to prevent a catabolic state. “For a young hardgainer, it’s the right thing to do,” he says. “I would recommend a small bowl of oatmeal and a meal replacement powder. Oatmeal digests slowly, and casein, one of the proteins common to meal replacements, is the slowest-digesting protein available.” The trick here is to provide long-lasting carbohydrates and muscle-building protein to nourish your body while you sleep.
Like Mark, Lee, now CEO of a burgeoning nutrition company, thinks keeping fat low allows more room for carbohydrates and protein. “Fat slows you down, but you should still make way for functional fats like flaxseed oil and fish oils,” he says. Flaxseed oil helps fight muscle inflammation, and omega-3 fats common to salmon and available in supplement form preserve muscle glutamine, the anticatabolic amino acid. Omega-3s also help increase glycogen storage.
Any other tricks, Lee? “Try taking digestive enzymes with meals. I tried them when I was competing and trying to pack on quality weight. They assist in digesting and breaking down your food. A big part of adding mass is eating enough, the other part is absorbing what you’re actually eating.”
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Nutrition Tags: eat loads, hardgainer
Cheat sheet: do what the pros do eat more in order to lose more
Q: I’m trying to lose fat and am strict with my diet, but a few people in my gym recommended that I cheat once in a while. How can I do that without getting fat?
A: Getting lean boils down to one thing: creating an energy deficit. Besides doing aerobic exercise, many precontest bodybuilders follow fairly strict low-calorie diets, most of which stress lean protein like skinless chicken breasts, egg whites, tuna and protein powders.
In addition, many dieting bodybuilders limit their carbohydrate intake to 200-350 grams a day, depending on their size, metabolism and level of activity. Keeping carbs low increases the energy deficit and helps control insulin, a hormone that stimulates hunger and plays a role in fat storage. It’s believed that lower insulin levels facilitate the burning of bodyfat.
But the downside to creating an energy deficit is that the body often adapts to the shortfall in calories by burning fewer of them. A break from a low-calorie diet (i.e., a cheat day) can interrupt this slowdown.
There are other benefits to cheating. Fat-busting diets can cause a decline in levels of thyroid hormones and leptin (which directly affect fat-burning) and IGF (insulinlike growth factor, whichs supports muscle growth). Splurging a bit can bring them back to normal.
RESTRAINED INDULGENCE
Most bodybuilders diet strictly enough, along with doing added cardio, to create a weekly energy deficit of at least 3,500 calories and sometimes as much as 5,000 calories a week. So adding one cheat meal a week (a typical splurge may consist of 500-800 calories, which, in the big picture, isn’t that enormous) won’t affect the overall fat-burning process.
In fact, says IFBB pro King Kamali, cheating actually helps. Known for always coming into a contest in superb shape, King cheats about once every 10 days. “My precontest cheat meal will primarily be a McDonald’s Double Quarter Pounder with Cheese or a Big Mac.” That’s about 600-700 calories, though he might go even higher. “If I’m ahead of the game, I’ll have both!”
King feels the cheat meal provides a much-needed mental break from dieting while jump-starting his metabolism. “This meal gives my metabolism a good kick in the ass,” he says, adding, “I’ll make sure to drink a lot of water to prevent fluid retention from the salt in the fast food.”
1, 2, 3 SPLURGE
Like all bodybuilders, Troy Alves, just off a sensational rookie season on the IFBB circuit, relies heavily on nutrition to help hone his physique. But he, too, believes in cheating and splurges every third day. “I like to go with something like a cheeseburger, no bun, wrapped in lettuce. If I want a carb meal, I’ll eat an extra-large sweet potato with a little butter and brown sugar. Believe it or not, my body always seems to look harder the next day.”
Keep in mind, when trying to strip off bodyfat, a cheat meal–not an all-out gorge-fest–can be part of the overall picture. As long as you’re eating 5-6 times a day and controlling your calorie and fat amounts while increasing your protein somewhat, a cheat meal shouldn’t set you back.
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Featured, Nutrition Tags: cheat meal, pros
Carb wars: sorting the good foods from the bad in the new battle of the bulge GI style
RICE CAKES, BAD. BEANS, great. Watermelon is bad. Chocolate’s all right–if it’s dark chocolate. What kind of food thinking is this? It’s all based on the glycemic index, which veteran bodybuilders know as the key to fast-burning and slow-burning carbs.
For quick replacement of muscle glycogen after a heavy workout, the fast, high-GI carbs are best. For longer-lasting energy and satiety, the slow-burning, low-GI foods are recommended. Of course, the GI numbers change when different foods are combined into a meal. Now, several new books make the GI approach easier to understand. The New Glucose Revolution by Jennie Brand-Miller, PhD, and colleagues (Marlow & Co., 2003) provides understandable explanations and updated GI numbers. Companion books, such as 100 Low GI Foods, give additional details.
The GI Diet by Rick Gallop (Green Light Foods, 2003), just printed in the United States by Workman Publishing, simplifies the high- and low-glycemic foods into red-light, yellow-light and green-light foods for weight loss. Gallop, who headed the Heart and Stroke Foundation of Ontario, Canada, began dieting after he gained some 20 pounds during inactivity while healing from an injury. He was able to lose the weight on a Zone-type diet, but when he had 50 friends go on the same nutritional regimen, only two of them stuck with it. The other 48 felt too hungry and too deprived and/or that the food plan was too complicated. So Gallop set out to design a diet that eliminated both concerns. The GI Diet, he says, helps keep blood-sugar levels stable so the body can shift into fat-burning mode instead of fat-storage mode.
The diet is simple. You avoid the red-light foods, eat yellow-light foods only occasionally and eat lots of the green-light foods. (See www.gidiet.com for more information.) You still need to exercise restraint, because no matter how full you are with green-light foods, the red-light foods can still tempt you.
Like many diets, you can have all the veggies you want (most fibrous foods are “free” foods, so chomp away), and the protein requirements should sound familiar: Eat lean protein six times a day. That’s the tuna, fat-free cottage cheese, very lean beef and egg whites that bodybuilders know so well. The difference is in the carbs. They should be about 55% of your calories, same as a traditional diet, but most are low-GI carbs from vegetables, beans, selected grains, some starchy vegetables and certain fruits.
So this approach goes a giant step further than a simple low-calorie diet, although you’ll likely end up eating fewer calories with a low-fat, low-GI eating plan. The special benefit is that it keeps blood-sugar levels more stable, and therefore your body’s insulin production doesn’t hit peaks and valleys, either. Insulin, a muscle-building hormone in some circumstances, can also promote fat storage, so you want to control it. Blood-sugar highs lead to blood-sugar lows, which make you feel hungry. Eating low-GI foods helps you avoid those highs and lows, so you feel satiated longer, Gallop notes.
WEIGHT LOSS VS. PEAK PERFORMANCE
The Brand-Miller books are more encyclopedic regarding the body’s response to carbohydrate. The main book, The New Glucose Revolution (a major update from The Glucose Revolution of 1999), has sections on weight control, peak performance for athletes, heart health and insulin resistance, lots of questions and answers and a comprehensive listing of foods and their glycemic indexes and glycemic loads. The glycemic load is a new concept that takes into account serving sizes; the GI is based generally on 50-gram servings, which aren’t typical for many foods.
In modern times, as people ate more saturated fat, less fiber and more refined grains, their blood glucose and insulin response got higher, which some experts link to the development of heart disease and diabetes. Low-GI foods can aid fat loss because they provide longer-lasting satiety, notes the book. On the flip side, high-GI foods can leave you hungrier as blood-glucose levels fall after their rapid rise, and stress hormones released in response to high-GI foods may stimulate appetite.
The Brand-Miller book doesn’t neglect the athlete. It devotes considerable space to performance nutrition, including the need for pre- and postworkout carbohydrates: lower-GI foods before, high-GI foods during and after.
No need to get bored on a low-GI diet; both the Brand-Miller and Gallop books offer recipes. For even more cooking and recipe information, Gallop and Emily Richards have written a companion book, Living the GI Diet (Random House Canada, 2003). You also don’t need to memorize all the GI numbers. The New Glucose Revolution offers several pocket guides, such as The Complete Guide to Glycemic Index Values.
Surrounded by the low-carb-diet frenzy, it’s good to have guidelines for tailoring carb intake to your needs. The two basic books will make you more aware of sustained-energy foods and the importance of serving sizes. You can still have your fruit, milk, bread, pasta and potatoes, as long as they’re the right kinds in the right amounts, eaten at the right times.
Lighting the Way
Red-Light Foods With High GI Green-Light Foods With Low GI
AVOID THESE IF DIETING* EAT THESE; NOTE PORTION LIMITS
Instant rice Basmatl rice (2/a cup cooked**)
Mashed potatoes New potatoes, boiled (2-3 small**)
Cornflakes Old-fashioned oatmeal
(from 1/2 cup dry**)
White bread Stone-ground whole-wheat bread
(1 slice**)
Watermelon Apple
* But suitable after a hard workout.
** Recommended green-light portion sizes listed. Based on Rick Gallop's
The GI Diet.
Credits:
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Grapefruit: a great fruit for fat loss
REMEMBER THE GRAPEFRUIT diet that was launched some years ago? While it was originally cast as just another fad diet similar to the cabbage diet, it has managed to stay around, though far under the media’s radar. But that may soon change, thanks to new research showing that grapefruits can influence fat loss. The data suggest that the link between grapefruits and fat loss is no myth and may explain why the grapefruit diet never completely disappeared.
Scientists from the Scripps Clinic (San Diego) studied 100 men and women over a 12-week period. The volunteers were divided into three groups. One ate half a grapefruit with each meal, a second drank 8 ounces of grapefruit juice three times a day and a third acted as a control group. All groups maintained their regular eating habits over the 12 weeks. Despite the fact that none of the subjects actually dieted, the average weight loss in both the grapefruit and grapefruit juice groups was about 4 pounds, with several subjects losing more than 10 pounds.
While scientists aren’t exactly sure how grapefruit stimulates weight loss, they do believe it may be due to chemical properties of the fruit that reduce insulin. Grapefruit also contains the flavonol naringin (which prolongs the thermogenic action of caffeine), as well as these nutrients:
1/2 GRAPEFRUIT Calories 44 Phosphorus 8 mg Protein 1 g Potassium 177 mg Carbs 10 g Sodium 0 mg Fat tr Vitamin C 44 mg Calcium 18 mg Vitamin A 12 IU Magnesium 11 mg Note: Consult your physician if you currently take any medications before routinely consuming grapefruit or grapefruit juice--It's known to react with certain antihistamines, anti-anxiety drugs, calcium channel blockers, cholesterol-lowering drugs and immunosuppressants.
Credits:
- BY TABATHA ELLIOTT, PHD
- COPYRIGHT 2004 Weider Publications
- COPYRIGHT 2004 Gale Group
Categories: Nutrition Tags: fat loss, grapefruit
Whey + soy: stack these two protein powders before workouts
WHEY: Its rapid digestion rate means that whey is able to get its quality amino acids into your bloodstream faster than most other proteins, which is critical for energy during the workout and to stop muscle breakdown. Whey is a rich source of branched-chain amino acids, which are important for energy and for stimulating protein synthesis. It also contains small protein fragments, known as peptides, which help to Increase blood flow to muscles.
SOY: Soy isolate is a relatively fast-digesting protein that is rich in the nitric-oxide-boosting amino acid, arginine. Soy provides antioxidants that enhance muscle recovery following workouts. New research on soy gives three more reasons to add it to your preworkout whey shake: the phytonutrient, genistein, found in soy, has been shown to directly increase NO levels; it was found to increase growth hormone levels by over 200%; and an analysis of studies on soy’s effects on testosterone and estrogen in men confirmed that soy does not lower their testosterone or raise their estrogen levels.
Take It Like This: Take 10 grams of whey protein and 10 grams of soy protein isolate within 30 minutes before workouts.
Credits:
- Jim Stoppani, PhD
- COPYRIGHT 2009 Weider Publications
- COPYRIGHT 2009 Gale, Cengage Learning
Hidden diet busters: five foods that can derail nutritional goals
The usual suspects behind diet sabotage are well documented: candy, soda, sugary cereal, any food item with the word “lard” posted as one of the ingredients.
However, there’s a group of foods deceptive enough to twilight as innocent additions to a diet program, but moonlight as unwanted add-ons to a waistline. Yep, these diet busters will put a bulge where you’d rather see a divot.
To identify these foods and learn how they may secretly be ruining your diet, we’ve solicited the help of nutritionist Hany Rambod, a leading authority in the industry when it comes to the dos and don’ts of contest prep, and FLEX Senior Science Editor Dr. Jim Stoppani.
BUSTER #1
SUGAR-FREE GUM
Not to burst anyone’s bubble, but just because the label says “sugar free” doesn’t mean it’s a green light to chew gum all day, every day. Popping in a piece or two won’t hurt you, but at day’s end, if empty packs end up in the trash bin, it’s time to break the habit.
WHY IT’S BAD: Sugarless gums use artificial sweeteners that act exactly like sugars when too much has been ingested.
HOW IT’S BAD: Synthetic sweeteners include sugar alcohols, such as sorbitol, which can hinder digestion, cause bloating and prevent fat burning when you’re trying to reduce bodyfat to the low single digits.
AVOID THE BUST: Look for gums made with stevia, a nonsynthetic, zero-calorie substance, instead of artificial sweeteners.
RAMBOD SAYS:
“Gum that is sweetened with stevia–instead of sorbitol, maltitol or xylitol–doesn’t lead to stomach pain that other fake sugars can cause–namely, gastric distress and bloating. [Stevia] is becoming very popular and is going to replace the stuff made with Splenda.”
SUGAR-FREE FACTS
- Stevia is a natural sweetener that can be up to 300 times sweeter than sugar.
- NutraSweet and Equal brands contain aspartame; Splenda is sucralose based; Sweet’N Low brand is made with saccharin.
STOPPANI SAYS:
“Chewing calorie-free gum has its benefits. Research shows it can help you control your food intake, enhance dental health and even boost brain power.”
NO-BUST TIP
Don’t grab the sugar-free mints; they can pose the same threat as gum. Instead, try chewing mint sprigs. Along with being a digestive aid, mint can also help in another important way: “It helps freshen breath,” Rambod says. “Halitosis definitely kicks in after eating fish and chicken all day.”
BUSTER #2
FRUIT
When the endgame is fat loss, the sugar in fruit can thwart the plan. It might be natural, but that doesn’t mean it can be considered a free-for-all food while dieting.
WHY IT’S BAD: Fruits contain the natural sugar fructose, which can become another hurdle to burning off bodyfat if eaten without restraint.
HOW IT’S BAD: Fructose cannot be used directly by the body for fuel. It must first go to the liver and be converted to glucose. That is one reason why fruit is usually a low-glycemic carb that does not rapidly raise blood glucose and insulin levels. However, if the liver is already full of glycogen (the storage form of glucose), it will not convert fructose into glucose; instead, it will convert it into fat!
AVOID THE BUST: There is no substitute for fresh produce, so do not purchase processed, packaged or canned fruit instead. These products are typically saturated with even more sugar and should–along with fruit juices–be avoided.
STOPPANI SAYS:
“Depending on the glycemic index of the fruit, it can be a great pre- or postworkout carb. Choose low-glycemic fruits, such as apples, oranges or berries, before workouts. Those types provide longer-lasting energy and won’t spike insulin, which means you’ll burn more fat during workouts. Choose higher glycemic fruits, such as watermelon, dates or canteloupe, after workouts. Those fruits spike insulin when you need it high to boost recovery and muscle growth.”
FRUIT FACTS
- The glycemic index is a good resource for selecting fruits. It’s an inverse property: the lower the Gl, the higher the fruit should rate in your diet.
- Low-GI foods register 55 and below; don’t choose fruits with a value of 70 or higher, except for after workouts.
- Low-GI carbs produce small fluctuations in blood glucose and insulin levels.
RAMBOD SAYS:
“If you have to toss away the skin, as with bananas, mangos, pineapples–pretty much anything with a rind–stay away from it. Those tropical fruits are high in sugar, that’s why they’re so sweet. Stick with pithy fruits, such as peaches, apricots and nectarines. Berries are also normally good, but eat them early in the day.”
NO-BUST TIP
Give yourself a one-cup-per-day fruit allowance, then cut it off. However, “If you hit a fat-burning plateau,” Rambod says, “the low-GI fruits will have to go, as well.”
BUSTER #3
BARBECUE SAUCE
The potential of leaving a Texas-sized brown stain on your pants aside, this syrupy substance also has the ability to muck you up when it’s time to sport the posing trunks.
WHY IT’S BAD: Barbecue sauces contain sugar or molasses. When looking to get leaner, a little is OK, but not when dieting for competition.
HOW IT’S BAD: Sugar from molasses or high-fructose corn syrup while dieting causes an insulin spike, triggering the body to power down its fat-burning engine.
AVOID THE BUST: Hit the sauce – the hot sauce, that is. Hot sauces are normally vinegar-based and there’s no need to monitor intake as closely.
CONDIMENT FACTS
- Barbecue sauce, mayonnaise and soy sauce–avoid this gang of condiment misfits.
- Flashback to Bodybuilding 101: fat-heavy mayo should be treated as an enemy combatant.
- Soy sauce is high in sodium and if you’re trying to peak for a show, that could cause you to hold water, so avoid this condiment, or reach for a low-sodium version.
RAMBOD SAYS:
“If you’re a hardcore bodybuilder dieting for competition–and you’re not a genetic freak like Ronnie Coleman, who used to use KC Masterpiece–chances are you shouldn’t be using this condiment.”
STOPPANI SAYS:
“The capsaicin from the peppers in hot sauce can actually help to increase fat burning.”
NO-BUST TIP
If barbecue sauce is a must have, limit yourself to a maximum of 1 tablespoon. Any more and you’re treading into dangerous territory.
BUSTER #4
DIET SODA
When it comes to soft drinks–even “no calorie” diet sodas with the words “zero” and “light” attached to the brand name–it’s best to kick the can. Too much will cause your diet to fizzle.
WHY ITS BAD: Mimicking the taste of sugar with lab-created sweeteners might fool your palate, but it won’t fool your diet, and it still has the capability to impede fat loss.
HOW IT’S BAD: The “diet” formula contains non-nutritive sweeteners, such as aspartame, which can lead to serious health-related issues, according to Rambod.
AVOID THE BUST: Fill up the Brita and pour a glass of water.
SODA FACTS
- On the bright side, diet soda can be the lesser of two evils if it’s a life-or-death choice between that or a candy bar. In that case, go with the pop.
- Infrequently sipping on carbonated drinks can help curb hunger cravings, but it can also cause gas and bloating.
- The U.S. government is currently considering slapping a sales tax on soda and other sugary drinks in hopes of fighting obesity.
RAMBOD SAYS:
“Studies are coming out that show aspartame can cause bone loss, excess inflammation and symptoms similar to autoimmune disease. Plus, the chemicals used to sweeten diet colas can also hamper fat loss.”
STOPPANI SAYS:
“Pour a glass of unsweetened, iced green tea. Along with a host of other benefits, the catechins it contains can boost your metabolic rate to help you melt the fat off. Add some fresh lemon, or take it with 500-1,000 milligrams of vitamin C to boost the effectiveness of the catechins.”
NO-BUST TIP
When trying to break plateaus or in the final stages of a competition diet, don’t go soft when it comes to soft drinks–abstain.
BUSTER # 5
PEANUT BUTTER
Despite being a good source of protein and monounsaturated fat–the “good” fat–peanut butter can still put your diet in a sticky situation, especially if you’re eating the wrong types.
WHY IT’S BAD: Processed peanut butter adds extra sugar and partially hydrogenated vegetable oil (trans fats) to improve flavor and make it easier to spread on sandwiches. Unfortunately, what ends up getting smothered along with the bread is the nutritional value.
HOW IT’S BAD: Too much peanut butter will trigger the body to burn the monounsaturated fat instead of bodyfat.
AVOID THE BUST: Go straight to the source – peanuts. Grab a package of almonds or unsalted peanuts and enjoy a different, crunchier texture while reaping the same nutritional benefits natural and organic peanut butter can offer.
RAMBOD SAYS:
“Peanut butter can be a double-edged sword: it can help with energy levels, but you have to watch the amount. When they’re dieting, I usually tell people to stay away from the brands with too much sodium, and avoid eating peanut butter during carb meals.”
STOPPANI SAYS:
“When you need a sweet treat, peanut butter is a good choice, since the monounsaturated fats are readily burned during exercise and not stored as bodyfat.”
PEANUT BUTTER FACTS
- The ingredients should read: peanuts and salt. That’s it. Anything else is unnecessary.
- “Reduced fat” can often mean added sugar.
- The Peter Pan brand offers no natural alternative; Jif and Skippy do.
NO-BUST TIP
Consume peanut butter in the afternoon if you’re beginning the day by eating carbs. This should help boost energy during low-carb periods.
Credits:
- COPYRIGHT 2010 Weider Publications
- COPYRIGHT 2009 Gale, Cengage Learning
Categories: Featured, Nutrition Tags: BARBECUE SAUCE, diet busters, diet soda, foods, fruit, goals, peanut butter
Creatine to get lean: another reason to keep it in your arsenal
If you told us we had to dump all of our supplements except for two, we’d stick with whey and creatine. And then maybe wrestle you for the opportunity to add arginine to the mix. And a multivitamin. OK, you get the idea. Creatine is vitally important to the process of growing muscles. It increase energy and muscle strength, can benefit cardiovascular health and mental performance, and can even increase muscle size by drawing fluid into muscle cells. Now, evidence shows that it might also help you get lean.
A study conducted at the University of Sao Paulo, Brazil, and published in the journal Amino Acids divided subjects into two groups and gave one group 10 grams of creatine per day and the other a placebo for three months, during which time both groups engaged in moderate aerobic activity. The findings: those given creatine had lower blood sugar, apparently because creatine had lower blood sugar, apparently because creatine had pulled more of it out of the bloodstream and into the muscle cells. This is good for a several reasons. One, your muscle cells will have more fuel to burn, allowing you to work out longer. Two, burning more glucose prevents it from being stored as fat, which will keep you leaner. And three, storing more glucose in muscle cells also increases the size of those muscle cells, which can also increase muscle size. Add those to the overwhelming list of reasons to keep taking creatine.
DOSAGE Take 2-5 g, depending on the form of creatine you use, with your pre- and postworkout shakes.
Credits:
- Edited by JIM STOPPANI, PHD
- COPYRIGHT 2010 Weider Publications
- COPYRIGHT 2009 Gale, Cengage Learning
The Top 10 Foods to Lose Belly Fat – Here Are the Top 10 Foods to Eat to Lose Belly Fat Fast!
Are you struggling to burn belly fat? Millions of people all over the world face this problem. Even people, who are not overweight, find it very difficult to get rid of this stubborn belly fat. If you are one of them, you just need to take a look at the top 10 foods that burn belly fat:
- Yogurt: we all know that plain yogurt is a very healthy food, rich in calcium. However, it can also be helpful in losing weight in the abdomen, according to an experiment conducted at the University of Tennessee. 34 obese individuals followed a diet low in calories. 16 of them received 400-500mg calcium in the form of a daily supplement. The other 18 received 1100mg of calcium from yogurt. At the end of the experiment, both groups had lost weight. However, the individuals who received the nutritional supplement only lost 0,63 cm from the abdomen and people who ate yogurt reduced their waistline by 4 whole cm!
- Tea: it contains catechins, which reduce the desire for carbohydrates and cause a mild thermogenesis. Drink 2-4 cups of tea per day. Drinking tea before exercise can increase the metabolism and accelerate fat burning.
- Redfish: it’s an excellent source of many essential ingredients that reduce abdominal fat. It contains slow-digestion protein, calcium that contributes to the reduction of weight and omega-3 fatty that lower greline (hunger hormone) levels and help control stress.
- Monounsaturated Fats: try to consume more olive oil, avocados and nuts, not only to lose stomach fat, but also for your overall health.
- Oatmeal: it’s very rich in fibre and can satisfy appetite, causing you to eat less food throughout the day.
- Grapefruit: this fruit is very rich in vitamin C and can also combat insulin spikes that lead to weight gain.
- Melon: melon is high in potassium that regulates the levels of sodium and combats the swelling.
- Wine: a recent study showed that people who drink one glass of wine (and especially red wine) per day have on average a thinner waist than those who drink no alcohol at all.
- Wholemeal bread: researchers at the University of Penn found that people who eat 5 servings of whole grains, lost 24% more abdominal weight than those who ate the same calories, but they had a higher intake of processed food.
- Walnuts: studies have shown that walnuts can lower the levels of stress hormones such as cortisol (which contributes to weight gain) because they contain Omega-3 fatty acids.
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Categories: Featured, Nutrition Tags: belly fat, burn belly fat, lose belly, stubborn belly fat, The Top 10 Foods To Lose Belly Fat
How to Eat the Right Way to Gain More Mass
You are going to have to eat to gain more mass. Then after that take a wild guess on what else you have to do? EAT SOME MORE! If you want to gain weight you need to eat point blank period. It is going to be something like a part time gig. It is not hard at all it is just that many people do not understand the whole concept of eating and eating the right way.
Some of you skinny guys just do not eat enough calories for your fast metabolism, and you are probably eating nothing but simple carbohydrates, not to mention, not enough quality protein. To build lean muscle you must make sure that you are eating the right foods but also in the right quantities. Most people overlook this part of the whole thing because it seems too hard to understand. Do not make that stupid mistake.
First thing is you have to learn and understand is how to measure and also calculate your daily food intake. How could you know exactly how much you are eating of something, if you do not measure and calculate it?
You cannot just guess because you will not get it right. After you had some experience then it will become second nature, so it becomes easier and pays off in the long run if you just get it done and out the way.
You are going to have to eat more than you usually do. So you think three meals a day is going to work for you? BIG FAT WRONG! That does not provide your body with a steady flow of energy as well as the nutrients it needs to grow. Therefore you will have to increase your food intake to no least than 6 meals a day, every three hours. Sounds like too much, I know but there are ways to get it down packed. We will get to that later but lets get the understanding and importance of this first.
By only eating 3 meals a day, your body is left without food it can use for energy, because of all the hours between each meal. Most skinny hard gainer guys have fast metabolisms so your body will go into a mode of starvation. Then for fuel start to breakdown muscle tissue. When you eat six meals a day that will make sure your body has the nutrients to repair and help you to build more muscle. Then your body will not go into a mode of starvation.
Eating six meals a day takes discipline and planning, but there is ways to make it easier for you everyday. Which are bodybuilding supplements, they help the most. For many people this is a touchy subject. Some people say they do not work, some people say there a waste or too much money. Only parts of those opinions are correct. We can look a bit more into this. Most people will never get beyond average because they train too much and on top of it do not eat as properly as they need too. You are always going to look the same if you go to the gym and workout 6 days a week.
Just put that same motivation with the right information to see great results.
-Jay Beckford
For more information and articles like this check out, Urbanbodynetwork.
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All About Casein Protein
Casein protein is the main phosphor protein that accounts for approximately 90 per cent of protein in cheese and milk. Casein is derived from the Latin word ‘caseus’ meaning cheese. Often, bodybuilders use it because it slowly digests amino acids present in it. It is gradually becoming popular because of its great absorption properties.
Protein present in your food helps in building the tissues and muscles. It is very essential to include the right amount of protein in your diet. It is important for bodybuilders to have high protein intake. Various protein powder supplements like soy, whey and casein are beneficial if you blend them with a large variety of other kinds of protein sources.
Quick digesting whey protein has been a commercial success. According to recent studies, the longer it takes for a protein to get digested, the more efficiently body absorbs the nutrients. This makes casein an excellent source of protein for all recovery purposes. Casein also consists of high amount of glutamine which plays an important role in recovery from exercise.
The cow milk consists of 80 per cent casein and the remaining is whey protein. Casein is extracted from the cow’s milk without the use of any chemical. The process called ultra-filtration increases the amount of bioactive milk peptides, thereby enhancing muscle growth and providing immunity. It also contains strong anti- catabolic effect, which is not found in other types of protein sources.
Another property of this kind of protein is that it leads to the formation of a clot in the stomach, hence resulting in a continual release of amino acids into the blood stream lasting for many hours. This helps in preventing muscle breakdown because it has no or little effect on protein synthesis, and therefore helps in bodybuilding.
Casein is highly effective if consumed before going to bed. The reason is that it takes time to soak up and thus supports your body without food for seven to eight hours during sleep. During these sleeping hours, your body is provided with right amount of amino acids.
Experts suggest that you can take it after workouts to meet the instant need for protein. It will not store in your body as fat because it takes longer time to digest it. You may encounter some minor side effects such as stomach discomfort because of higher sodium and lactose contents.
There are three main types of casein protein namely micellar casein, milk protein isolate and calcium caseinate. Of all these three types of proteins, calcium caseinate is of the lowest quality. Micellar protein is made from 100 per cent casein, whereas milk protein isolate consists of both whey and micellar protein. This type of protein is highly popular among athletes and bodybuilders.
For any help on Casein protein, check out the info available online; these will help you learn to find the body building!
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Categories: Featured, Nutrition Tags: amino acids, casein protein, milk protein, per cent, protein sources, three main types of casein, whey protein
