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 The supplement industry would like you to believe if you "lift big," you have to consume EXTRA protein. Is this true? NO! Athletes, especially strength and power athletes, have always been told "the more protein the better." However, it's more than just the amount of protein. Equally important is the quality and timing of the protein intake.
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Training |
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When you train hard, your
muscles contract with maximal force. When you train this hard, with total-body
exercises, your body is expending a great deal more energy than if you just sit
at a leg extension machine. The question is: What's the best way to refuel?
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It starts with total energy intake, kcals, a term used to describe an energy-producing unit. Athletes and coaches seem to automatically associate this with increasing protein intake, but this is NOT true! Equally or more important is total energy intake. Studies by Dr. Gail Butterfield and colleagues clearly show that consuming too few calories can put you in what's termed "negative nitrogen balance," where the body is using protein for fuel instead of building new tissues, including muscle.
The general recommendation is a minimum of 44 kcals per kilogram of body weight (2.2 pounds) per day, and if you are pushing really
hard you may want to consider 50 or more kcal/kg/day.
If you increase your total kcal intake per day, you will automatically be consuming higher levels of protein. This is not what the supplement industry would like you to believe.
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Protein Quality
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In order for your body to grow from the protein
you eat, you need to insure you get all the essential amino acids. To achieve
this goal, you should seek out high-quality protein sources in food. It's
important for vegetarians to know that plant proteins are generally lower in
quality than animal proteins. However, essential amino acid requirements can be
met by proper plant combinations (see Nutripoints).
The timing of your meal in
reference to your training can impact the anabolic, or growth response. Studies
have found that amino acid uptake into muscle is significantly greater when a
protein-carbohydrate mixture is consumed immediately after a workout. If you
wait longer, your body will still use the nutrients you provide--the uptake
will just be slower, which means slower recovery.
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Carbohydrates
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The carbohydrates you eat
are stored in the form of glycogen, primarily in your muscle and liver tissue.
Research indicates that after intense weight training you can lose between 30-40% of your glycogen stores. If you don't replenish these fuel banks, your
performance will suffer.
The most important dietary
factor affecting muscle glycogen resynthesis is the amount of carbohydrates you
eat. The general recommendation is 6-10 grams of carbohydrate per kilogram of
body weight. The highest rate of muscle glycogen resynthesis occurs in the
first hour after exercise. This is critical particularly if you have multiple
sessions per day.
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Fat
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Fat, though it has a bad
rap, is a necessary component of a healthy diet and provides a concentrated
source of energy, essential elements of cell membranes, and fat soluble vitamins
such as vitamins A, E, and D. Your fat intake should be no less than 15% and no
more than 30% of your total energy intake.
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Fill the Tank
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Make sure you ingest enough
total calories in your diet and make sure it is high-octane (high-quality)
protein and carbohydrate. A good meal-replacement which helps you do this is Juice Plus+ Complete(R). Getting enough, and not too much fat will insure
your engine has enough oil to support some major, vital engine functions as you
train to reach peak performance. |
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For more details on fueling and training the body for peak performance, check out the links to our publications at the top left of this newsletter.
Best wishes for fitness and health in 2009!
Jack A. Medina, M.A.
Designs for Fitness
1-866-204-8786 Toll-free Order Line
9-5 M-F (PST - Oregon)
Roy E. Vartabedian, Dr.P.H.
Designs for Wellness
1-888-796-5229 Toll-free Order Line
9-5 M-F (PST - California)
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