Proteins in BodyBuilding

All You Need To Know About Proteins

Protein Requirements For Bodybuilders
A Need For Re-Evaluation

Ever wonder where and how protein requirements are derived? When I first began bodybuilding, I really didn't question the supplement claims and just took what most supplements stated as tried and true. I mean, if the supplement had a research study backing the claim, what more do you need to believe it works, right?

If interested in getting a better grapple on the subject, you may want to continue reading. The purpose of this article is to educate and evaluate current dietary protein recommendations as well as many of the claims for protein powders and pills.

Research is a typical be-all and end-all advertising tactic used by supplement companies to provide irrefutable evidence on various acclaimed effects of protein supplements and other ergogenic aids. As many will not know, I believe research means, RE-peatedly-SEARCHing. In other words, research is a quest of repeatedly searching for the answer. In fact, many would agree that this is a plausible definition. The point being that a research study is only the beginning of the quest for truth or logical sense.

Power In NumbersWhat Does The Long-Term Research Show?

Several supplements are being introduced to the mainstream, with very little data to back their existence up. In my opinion, research typically should have been conducted at least 10 years before the supplement can be tentatively rated as effective and safe.

BenefitsWhat Are The Benefits Of Supplements?

For the intensive purposes of bodybuilding, supplements are good for 5 reasons.

1. Convenience:

Let's be honest, with most people working full-time, how can one expect to realistically eat 6-8 meals per day in this day and age? This is where the protein powders can certainly aid in permitting greater time-management and efficiency. Essentially, with whey, soy, egg and casein powders, we are getting the bare essential proteins we bodybuilders so desperately need.


2. Caloric-Density:

When prepping for a contest, one has to be in a caloric-deficit to deplete fat stores to precontest levels. And since in caloric deficit, protein needs are greater to prevent catabolism of endogenous protein. This is where protein supplementation through powders and pills can serve as a way to enhance the quality of calories and nutrients being consumed.


With a protein supplement, you are essentially stripping any hidden fat that may come from whole food sources and also reducing and controlling caloric-density by having a measurable scoop to monitor just how much protein is being consumed.
Most foods have hidden carbs and fats, whereas a protein powder will have some carbs and fats, but it is quite trivial AND it is not hidden. Ultimately, it comes down to control over your food intake and with a protein powder, you know exactly what the macro and micro nutrient profile is!


3. Supplement Science:

This is a two-sided concept here. Research has shown that protein supplements due work at improving strength, nitrogen balance and body composition (Lowery et al., 1998; Mero, 1999; Nissen et al., 1996). However, other research has shown protein supplement usage to be suggestive or inconclusive (Grunewald & Bailey, 1993).
First of all, the science involved in sports and training today is light-years ahead of where it was before. However, this does not banish what's been accomplished through time. This is only a way of saying that supplements have certainly given us an edge. In other words, supplements merely add a small piece to the tip of the iceberg. However, this small advantage could be what makes all the difference (Mero, 1999; Nissen et al., 1996).
On the other hand, supplements also provide what is known as the placebo effect. Basically, the placebo effect is an effect that something has on you that makes you believe in yourself more than before (Crum & Langer, 2007). Thus, a supplement can perhaps stimulate your own brain to communicate what it needs to control or do to make the body improve.
In fact, a research study showed this effect (Maganaris et al., 2000). In this study, elite level powerlifters were divided into two groups. Both groups were told that steroids were approved and that they could use them to enhance their lift performance.


4. Variety:

Lets face it, eating loads of chicken breasts, beef and poultry can be quite a monotonous experience. Protein powders today taste better and can provide a nice variety to one's protein source selection (Schwarzenegger, 1998).


5. Window Of Opportunity:

With bodybuilding, timing is critically important in terms of eating frequency, amount of carb, protein and fat intake with respect to timing of exercise (Miller & Wolfe, 1999; Rasmussen et al., 2000; Tipton et al., 2001), pre-workout meal timing, post-workout meal timing, etc.


With regard to protein powders, the logic to them offering an advantedge is based on liquid meals having a faster absorption rate AND a greater anabolic insulin response due to less digestive breakdown required since the meal is liquid, thus a faster gastrointestinal transit time to the growth-hungry muscles after a good resistance-training workout OR high-intensity cardio workout.


Protein Requirements For Bodybuilders

To grow or maintain muscle, you should consume 1 gram of protein per pound of bodyweight. *Shaking my head. I can not believe that this is like gold to many out there. Believe me, I've done my research on this, not to mention my qualifications entitle me to extend my professional opinion on the matter.
What is about to follow may offend some or make some feel not so comfortable, my advice: Take it or Leave it.
1 gram/lb of bodyweight is essentially, in nutritional science terms, 2.2 grams/kg of bodyweight!!!
Ok, let's look at this from the beginning. The recommended daily allowance (RDA) of protein for sedentary males has always been ~0.8 g/kg (Food and Nutrition Board, 1989). For physically active men, the protein requirements are higher, but this depends on the type of activity.
For example, it has been recommended that for endurance athletes, a protein intake of 1.2-1.4 g/kg be consumed while for strength athletes, 1.2-1.8 g/kg be consumed (Lemon, 1991; Lemon, 1995; Lemon, 1996). However, other research has shown that endurance athletes actually need more protein than strength athletes due to greater caloric expenditure (Brooks et al., 1996).
As far as 0.8 g/kg bodyweight, this was based on the minimum amount of protein to maintain structural integrity and be in nitrogen balance for ~97.5 % of the general population (Bilsborough & Mann, 2006). This is an important concept here.

Nitrogen Balance:

Nitrogen balance is a method of determining protein metabolism via input-output efficiency and the outcome of being anabolic or catabolic in terms of protein synthesis, balance or degradation.
Now, there are 3 simple states one can be:
1. Positive Nitrogen Balance: Protein intake is at a level that encourages weight gain.
2. Nitrogen Balance: Protein intake is at a level that maintains bodyweight.
3. Negative Nitrogen Balance: Protein intake is at a level where weight loss occurs OR muscle proteins are at risk of being catabolized to make up the deficit.

When Do Muscles Grow:

Key word above is WEIGHT. In no way, shape or form was MUSCLE or LEAN MASS mentioned here. Herein lies the problem, when do muscles grow? Typically in early years of life (~11-20 years of old) of growth and maturation (Malina et al.,2004). These growth cycles occur in rapid spurts and are strongly associated with peak hormonal surges as well (Malina et al., 2004).
In fact Bilsborough & Mann (2006) reported the following:


The practical implications for understanding this information is exemplified by a novice bodybuilder who may consume 250 to 400 g of whey protein isolate on a daily basis, in the belief that it will promote greater skeletal muscle anabolism, a debatable point at best (Calbet & Maclean, 2002; Volpi et al., 1999); however, a more important issue is how does the human body deal with these large (> 200 g/d) amounts of protein?


Sure 1 g/lb of bodyweight is fine, but what research shows is that with the excess protein breakdown and accumulation of by-products such as ammonia, creatinine, etc. comes an adaptation of the kidneys to accommodate this excess load of protein (Manz et al., 1995).
The thought-provoking question is, "Is this a favorable adaptation?" My thought is that it is ok to have protein consumption at 1 g/lb bodyweight (2.2 g/kg of bodyweight), however, for those who consume less, they will not be catabolic or likely to be any different than those who consume 1 g/lb of bodyweight.
In a nutshell, the 1 g/lb of bodyweight appears to be more for comfort and peace of mind than anything.
If you look back at early year pictures of Arnold Schwarzenegger (18-years of age), you will see that his muscle mass was not significantly greater than his adult years (19-33 years of age).


Form Follows Function:



Now, muscle growth isn't this thing where, oh I need to be in positive nitrogen balance 24/7!!! For adults, muscle growth is more simple than you think. F3 is what makes muscles grow. F3 stands for "Form Follows Function."
Get stronger and faster, have hypertrophy and power workouts, eat balanced and sufficiently, apply nutritional science principles (i.e. nutrient timing, partitioning, etc.) and get plenty of sleep.


This entire protein power approach is straight-up nonsense. Furthermore, muscle growth or accretion in adult years is very, very hard to accomplish. In fact, to gain 1-lb of pure muscle in a year as an adult without body fat gain would be astonishing.
The truth of the matter is, muscle growth should be perceived differently. I would rather say muscle development or quality. Muscle development should be perceived as simply stimulating muscles to become stronger and with a higher functional capacity.
In other words, work to enhance the QUALITY of muscle with patience and diligent and persistent effort. And I know this is a hard thing to stomach for many of you, but the fact of the matter is, when I write article's, I bring the science with them (all my article's have a reference list below), not just hear-say.
Unfortunately, many of the kudos for views or perspectives in bodybuilding are based on one's reputation, hear-say and speculative status-quo.
Some may think of protein consumption along the lines of more is better. I believe more is more. More is not necessarily better. However, I can say that better is better. In other words, train smarter, not harder. We are what we eat? Well I also believe in the motto, "We are what we DO."
Remember also, carbohydrates spare protein, so if you are eating right, there is no need for a protein intake of 1 gram/lb of bodyweight.
Oh by the way, not 1 gram/lb of bodyweight, 1 gram/lb of MUSCLE. And last I remember, you are not 100% muscle! I believe the logic to using bodyweight as a reference for protein recommendation is for simplicity purposes when generalizing to the general population.







Get Most Of Your Protein
Through More Natural Means.


Consuming greater than 1.8 g/kg of bodyweight is more for peace of mind, but if that floats your boat, then fine. But for me, I'm happy with 1-1.8 g/kg of bodyweight, at least this way I'm not stressing over trying to load protein into every meal. Instead, my eating will be with more balance and less extremes.
Oh and for those who like the 1 gram/lb of bodyweight because of the simplicity, and this is probably why it is generally accepted, a better way to calculate protein intake would be to simply come up with your bodyweight as the protein in grams and subtract ~ 20-80 grams from that and you would still be getting more than enough protein.
The key is to eat healthy carbs in amounts dictated to either maintain bodyweight (off-season) or lose bodyweight (precontest), include protein at each meal to lower glycemic index, enhance satiety and stay in nitrogen balance and include healthy fats to maintain bodyweight (off-season) or lose bodyweight (precontest).


Save the protein supplements for the top 5 reasons above. Supplements have a place in bodybuilding, but moderation is the key here. But above all, eat healthier and with more moderation and variety. You will eat less, but gain more! It's about QUALITY, not quantity.

Stay Tuned.... Next time I'll Elaborate More About Proteins..... :)

Good And Bad Carbs

Simple Carbohydrates VS. Complex Carbohydrates

Carbohydrates are a major macronutrient and one of your body’s primary sources of energy. Still, there is a constant weight loss buzz that discourages eating them. The key is finding the right carbs — not avoiding them altogether.

You may have heard that eating complex carbs is better than simple carbs. The problem is that nutrition labels don’t tell you if the carbohydrate content is simple or complex. Either way, understanding how these foods are classified and how they work in your body can help ensure you choose the right carbs.

Understanding Carbohydrates

What’s In A Carb?

• Carbs are made up of fiber, starch, and sugars.
• The American Diabetes Association recommends getting 25-35 grams of fiber per day.

Carbohydrates are an important nutrient found in numerous types of foods. Most of us equate carbs with bread and pasta, but you can also find them in:

• dairy products
• fruits
• vegetables
• grains
• nuts
• legumes
• seeds
• sugary foods and sweets

Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbs, while sugar is a simple carb. Depending on how much of each of these is found in a food determines its nutrient quality.

Simple Carbs = Simplistic Nutrition

Simple carbs are sugars. While some of these occur naturally in milk, most of the simple carbs in the American diet are added to foods. Common simple carbs added to foods include:

• raw sugar
• brown sugar
• corn syrup and high-fructose corn syrup
• glucose, fructose, and sucrose
• fruit juice concentrate.

Simple Carb Foods to Avoid

Try to avoid some of the most common refined sources of simple carbs and look for alternatives to satisfy those sweet cravings:

1. Soda:

Choose water flavored with lemon instead.

2. Baked Treats:

Satisfy your sweet tooth with fruit.

3. Packaged Cookies:

Bake your own goods using substitutes like applesauce or sweeteners, or look for other mixes that contain more complex carbs. 

4. Fruit Juice Concentrate:

An easy way to avoid fruit concentrate is to look closely at nutrition labels. Always choose 100 percent fruit juice, or, even easier, make your own at home!

5. Breakfast Cereal:

Breakfast cereals tend to be loaded with simple carbohydrates.

The More Complex, the Better

Complex carbs pack in more nutrients than simple carbs, because they are higher in fiber and digest more slowly. This also makes them more filling, which means they’re a good option for weight control. They are also ideal for people with type 2 diabetes because they help manage post-meal blood sugar spikes.

Fiber and starch are the two types of complex carbohydrates. Fiber is especially important because it promotes bowel regularity and helps to control cholesterol. The main sources of dietary fiber include:

• fruits
• vegetables
• nuts
• beans
• whole grains

Starch is also found in some of the same foods as fiber. The difference is certain foods are considered more starchy than fibrous, such as potatoes. Other high-starch foods are:

• whole wheat bread
• cereal
• corn
• oats
• peas
• rice

Complex carbohydrates are key to long-term health. They make it easier to maintain your weight, and can even help guard against type 2 diabetes and cardiovascular problems in the future.

Complex Carbs You Should Eat More Of

Be sure to include the following complex carbohydrates as a regular part of your diet:

1. Grains:

Grains are good sources of fiber, as well as potassium, magnesium, and selenium. Choose less processed, whole grains such as quinoa, buckwheat, and whole-wheat pasta.

2. Fiber-Rich Fruits:

Such as apples, berries, and bananas (avoid canned fruit, as they usually contain added syrup).

3. Fiber-Rich Vegetables:

Eat more of all your veggies, including broccoli, leafy greens, and carrots.

4. Beans:

Aside from fiber, these are good sources of folate, iron, and potassium. 

Choosing the right carbs can take time and practice. With a little bit of research and a keen eye for nutrition labels, you can start making healthier choices that will energize your body and protect it from long-term complications.

Stay Tuned.. Until then choose your Carbs Wisely ;)

Carbohydrates and Body Building

Good Carbs, Bad Carbs: Why Carbohydrates Matter to You.

What’s the difference between a sandwich made on white bread and one made with 100% whole grain bread?

Or, the difference between French fries and side salad made with spinach, tomatoes, carrots, and kidney beans?

All the foods above are carbohydrates. But the second option in both questions includes good carbohydrate foods (whole grains and vegetables).

Carbohydrates are often overlooked when planning a muscle building diet. This is because a lot of people are not aware of the importance of carbohydrates and the role they play in muscle development. The truth is what type of carbohydrates you eat, when you eat them and how much you eat can have a great effect on the muscle building process.

If you want to optimize your diet for muscle gain and fat loss it’s important to know how to integrate carbohydrates into your diet.

Carbohydrates: Good or Bad?

In the past five years the reputation of carbohydrates has swung wildly. Carbs have been touted as the feared food in fad diets. And some carbs have also been promoted as a healthful nutrient associated with lower risk of chronic disease.

So which is it? Are carbs good or bad? The short answer is that they are both.

Fortunately, it’s easy separate the good from the bad.

• We can reap the health benefits of good carbs by choosing carbohydrates full of fiber. These carbs that get absorbed slowly into our systems, avoiding spikes in blood sugar levels. Examples: whole grains, vegetables, fruits, and beans.
• We can minimize the health risk of bad carbs by eating fewer refined and processed carbohydrates that strip away beneficial fiber. Examples: white bread and white rice.

TO MINIMIZE FAT STORAGE  FROM CARBS FOLLOW THESE RULES:

1. Eat complex carbohydrates
   Complex carbohydrates are found in whole foods like brown rice, potatoes, whole grain cereal and oatmeal. Complex carbohydrates should make up the bulk of your daily calorie intake because they form muscle glycogen, the long lasting fuel that your body needs to train hard. Complex carbohydrates are slow burning which means you get longer lasting energy. They also help keep your blood sugar levels constant, this reduces fat storage and fatigue and promotes the release of insulin. Insulin is the body’s natural anabolic hormone and is essential for muscle development.
2. Eat carbohydrates directly after training
   When you train hard you reduce your blood sugar level considerably. Eating carbohydrates straight after a training session provides your body with an insulin spike. This insulin spike puts your body into an anabolic (muscle building) state. If you do not get the right nutrients after training it’s possible that your body could enter a catabolic (muscle breakdown) state. This is why post workout nutrition is so important.
3. Eat small amounts of carbohydrates more often
   Eating smaller servings of carbohydrates more often helps keep a steady flow of insulin into the body. If you eat large amounts of carbohydrates in one sitting your body is much more likely to store them as fat. Eating to much is one sitting is unnecessary; your body doesn’t need that much nutrients at one time.
4. Eat high fiber carbohydrates
   This goes hand-in-hand with point number 1 because most sources of complex carbohydrates are rich sources of fiber. Fiber helps to build muscle by making muscle tissue absorb amino acids faster and more efficiently.
   
5. Avoid fruits
   This may sound insane because we all know that fruit is high in vitamins, low in calories and very good for general health and wellbeing. But, fruit contains fructose which is a very simple sugar. The body converts fructose into glycogen which is used as a building block for fat tissue.
6. Have carbohydrates and protein in the same meal
   When you mix protein and carbohydrates together in the same meal you minimize the chance of the carbohydrates being stored as fat. Protein is harder for the body to process, so it increases your metabolism. Also, carbohydrates help transport the nutrients from protein to the muscle cells which aids in muscle growth.

Follow these rules, and you can use carbohydrates to your advantage to build more muscle faster. If you find you’re gaining too much fat then you should cut out carbs after 7pm. Unless you have a fast metabolism, eating carbs late at night is generally not a good idea. Your body does not need the energy while you’re sleeping so it’s likely to store the carbs as fat.

Stay tuned.. If you have any queries kindly feel free to contact me from the 'Contact' page and I'll get back to you ASAP.. Till next time take care and lift some weights ;)

The Best Fatty Foods Which Should Be In Your Diet

Perhaps no piece of nutrition advice was more detrimental to the overall health and weight of society as a whole than being told to slash fat intake as a means to fend off heart disease. Sadly, the low-fat craze of the '80s and '90s did little more than actually increase rates of obesity and conditions like type 2 diabetes. That's because too many people simply swapped out the high-fat foods in their diet for items pumped full of waistline-thickening refined carbs and processed sugars.

Now for the good news: Fat is no longer off the table, as people have woken up to the importance of including enough of this macronutrient in their everyday diet. Aside from its vitamin-storing and hormone-boosting traits, scientists continue to show that fat can actually improve—not worsen—your health.

For starters, because it takes your body a fairly long time to digest fat, fatty foods work hard to keep you feeling full. Fat-free gummy bears and low-fat crackers? Not so much! Getting enough dietary fat can help keep you from needlessly snacking on an excess of calories (from any food source) that your body is likely to store as flab.

Furthermore, a recent study out of the Journal of the American Medical Association showed that a low-fat diet actually works to decrease resting energy expenditure. Translation: eating a low-fat diet can reduce the energy you burn over the course of the day, making it increasingly difficult to lose weight! Eating a reasonable amount of high-fat foods, conversely, can actually help you trim the fat. Go figure!

You now have permission to be liberated from a tasteless low-fat diet for good. I encourage you to add these six fabulous fatty foods to your grocery cart.

AVOCADO 81% CALORIES FROM FAT

Fatty in a good way, the rich avocado should be a staple in your kitchen repertoire. The creamy, green fruit delivers a healthy dose of monounsaturated fats, fiber, and plant sterols, which provide numerous health benefits. Eating a whole avocado daily as part of a moderately high-fat diet has been demonstrated to have a profound impact on LDL ("bad") cholesterol levels even more so than a moderately high-fat diet without inclusion of avocadoes.2 This fruit—yes, it's a fruit!—has also been shown to help promote satiety, which may curb your appetite and help with weight loss in the long run.

  

Summed up: Add slices of avocado to salads, slather it on sandwich bread as a replacement for mayo, eat one with a spoon right out of the skin, or even blend it into a smoothie for a creamy drink.

PICKLED HERRING 61% CALORIES FROM FAT

In recent years, an eating regimen hailing from Scandinavian nations called the "New Nordic Diet" has been amassing accolades for its potential to fend off unwanted weight gain and various maladies, including heart disease. Beyond a reliance on whole grains, root vegetables, and foraged edibles (yum, moss!), a major player in this diet is fatty fish, with herring being a preferred catch of the day.

This small, oily swimmer is laced in the long-chain omega-3 fatty acids EPA and DHA, which have been credited with a number of important health benefits, including protection from a slew of cardiovascular disease related symptoms.

 A study review performed by Swiss and South African researchers found that eating omega-rich fish like herring may even help you avoid packing on winter weight.5 People who ate fish regularly or took fish-oil supplements every day lost an additional 1.3 pounds of weight and 0.5 percent body fat over a 2- to 3-month period, compared to those who eschewed fish products. How? It's thought that the anti-inflammatory and insulin-sensitivity-boosting powers of omegas may help keep the flab monster at bay.

In addition to the pickled version, keep an eye out for kippered herring, where the fish is sliced in half (butterflied), gutted, salted, then smoked. Like their smaller cousin the sardine, these make a great lunch right out of the can!

Summedup: Look for jars of pickled herring and tins of kippered herring in European specialty markets and most regular supermarkets. Use them in sandwiches, egg dishes such as omelets and scrambles, salads, pasta dishes, or simply scoop them up by the forkful for a protein-packed snack.

ALMOND FLOUR 79% CALORIES FROM FAT

Made by finely grinding up blanched whole almonds, almond flour is a great way to infuse pancakes and muffins with nutty flavor while simultaneously helping you cut back on the high amount of carbs found in traditional types of flour.

Rich in health-hiking monounsaturated fat, almond flour also delivers a wallop of vitamin E. Research suggests that higher intakes of this nutrient are associated with a reduced risk of cognitive impairments. You also get about three times the protein of that found in wheat flour. 

Summed up: The next time you rustle up a batch of pancakes, waffles, cookies, or muffins, replace 25 percent of the regular flour with the almond version. You can also stir it into a pot of simmering oatmeal for nutty flavor and a nutritional boost. Or, use almond flour instead of bread crumbs as a coating for fish and chicken, or when making meatballs and burgers.

COCONUT BUTTER 81% CALORIES FROM FAT

Coconut butter shouldn't be confused with coconut oil, which is made by pressing the fat out of coconut meat. The advantage of the former over the latter is the presence of some fat-fighting dietary fiber, which most fitness buffs—and everyone else—should be eating more of.

Of course, we were told for years that eating foods like coconut that are rich in saturated fat was like pouring superglue into our arteries. But new, better-designed research shows that a reasonable intake of saturated fat—not multiple slices of deep-dish pizza—isn't your heart's worst nightmare.

Summed up: Spreadable coconut butter can liven up your morning toast or a few whole-grain crackers come snack time. You can also stir it into a pot of warm cereal, whiz it into post-training shakes, or use it to add a tropical touch to mashed sweet potatoes.

EXTRA-VIRGIN OLIVE OIL 100% CALORIES FROM FAT

If you're using EVOO in your salad dressings, don't change a thing. Research conducted at Purdue University determined that sources of monounsaturated fat such as olive oil are particularly effective at bolstering the absorption of fat-soluble vitamins found within various vegetables.

This is significant, considering that nutrients like lycopene in tomatoes and beta-carotene in carrots are important allies in the battle against various diseases, and may also help reduce muscular damage following hard workouts.

The combination of healthy fats and antioxidants in extra-virgin olive oil have a long-standing reputation of improving heart health, but dressing your greens in this oil may also help you look your best. Scientists in France found that people who consumed higher amounts of monounsaturated fat from olive oil (about 2 teaspoons daily) showed fewer signs of sun-related aging than those who consumed less.12

Summed up: For an all-purpose salad dressing, try blending together 1/4 cup extra-virgin olive oil, 2 tablespoons white wine vinegar, 2 anchovy fillets, 2 teaspoons Dijon mustard, and a few pinches of salt and pepper. This makes four servings. Use one serving per meal to fatten up your greens!