NUTRITION 101
Protein and Carbohydrates are the two primary ingredients you need to build muscle.
Protein Protein is made up of Amino Acid chains, which when broken down provide your bloodstream with Nitrogen, which is then utilized to synthesize muscle. There are two factors to consider: 1) the protein/fat content of food 2) the net protein utilization by your body, which varies with individuals Eating 10 grams of red meat is not the same as eating 10 grams of eggs. First, the fat content of even the leanest red meat is about 40%, contrasted to the fattiest fish which has 9% fat content - the rest is protein. Then there is the net protein utilization (NPU) factor. From the chart below you'll see that only 78% of the protein in fish is digested into the body. Once inside your bloodstream, any excess protein the body does not need will be stored as fat. The protein content of eggs is 12%, which means that if you ate roughly 18 large eggs weighing 50 grams each, you would be ingesting about 108 grams of protein, of which 88% (NPU), or 95 grams, would be digested into your bloodstream. When you read the label telling you that a package of chicken contains 30 grams of protein per serving, you will need to multiply that by the NPU of 68% to figure how many actual grams will be absorbed into your body.
How Much Protein? The rule of thumb for a bodybuilder is 1 gram of protein per pound of body weight on heavy training days, and 1/2 gram per pound of body weight on non-training days. Excess protein is stored as fat. There is a school of thought that says you must have Nitrogen running through your bloodstream at all times to maintain muscle size, which translates to eating 6-8 small meals per day every two hours. That works for many. I choose to use a different approach which I discuss below. Carbohydrates You will need complex carbohydrates to keep your energy levels up over long periods of time - compared to simple carbs (sugars) which spike your energy levels short term but quickly bring you back down. If you go into a carb-depletion diet you can reach a point where you are feeling light headed, a signal that you need more carbs. The body will start breaking down muscle for its energy if you don't supply it with enough carbohydrates. This condition is called Ketosis. You can buy urine strips that will help you monitor your carb intake so you never reach that red line. With carbs, you can't over-consume or under-consume. The bigger your muscle mass, the more carbs you will need to fuel your body. Small framed individuals who weigh 150 lbs may only need 1,500 - 2,000 calories per day. Bigger people, in the 250+ lb range may require 6,000 - 9,000 calories per day. That can translate to a LOT of food during the day. I like to keep things simple. I have discovered that I make my best gains when I don't eat anything until 11 am. And then I'll have a protein shake and a green apple. The research confirms that the body secretes its Growth Hormone during periods of intermittent fasting. I stumbled upon it and I am glad my claims are backed by scientific research. (I also happen to fast for 24 hours once a month - but that is a faith-based practice, and has nothing to do with my training). A high protein intake has a diuretic effect, which means frequent pit stops. It's crucial that you stay hydrated. Bottom line: I cut back on carbs for two weeks, carb-overload for two days, and go back into carb-depletion for two weeks. That works for me. Everyone is unique and you must do your own experimentation. Just don't go borderline Ketosis. The old days when I used to carb-up for a year to gain mass and then lean down are forever gone. Back then it was all about efficient digestion, so we would resort to Bromelain and HCl, and would eat like pigs. Now I eat maybe a big meal and two smaller meals between 11 am and 7 pm and a couple of protein shakes. None of this 6-8 meals per day, weighing food on scales. When I feel satiated I stop eating, and that does not take much. I am very big on green veggies, and lean white meats. No red meats - they are known to break down the Riboneucleic acid in the cells which causes wrinkles - ie., aging. Ditto for alcohol - it dehydrates from the inside out. I also notice my skin gets extra puffy when I eat Bison or Beef. If I want to start with a clean slate, I try a colon cleanse. This overnight treatment will rejuvenate my small intestine by allowing nutrients to pass more freely into my bloodstream from the small intestine. Now and then, I also drink an ounce of Olive Oil to detoxify my liver, and a glass of 100% beet juice to flush my kidneys (within an hour my urine turns beet red). |