nutrition 101 - doe.k12.de.usget 20% to 30% of daily calories from fat • fat is not your enemy,...

Nutrition 101

How to eat, when to eat, what to eat for athletes.

The 10 basic lessons

Nutrition 101

• Is it possible to lose weight and NOT lose Fat?

• Is it possible to lose Fat and NOT lose weight?

• Is it possible to lose weight by losing Fat and Muscle at the same time?

• The answer is YES to all three! Which outcome is desirable?

Nutrition 101 • Here are some terms we need to define:

• Anabolic – The building and repair process of the body. This is the desirable state.

• Catabolic – The self-digestion of the body in an effort to repair the most vital of our organs in the absence of sufficient material to make repairs and grow.

• Elongation – The assembling of amino acids into protein chains

Nutrition 101

• Our bodies are always in either an Anabolic or a Catabolic state. The body is NEVER just resting.

• An athlete should strive to be in an Anabolic state as much as possible and force the body to use stored fat as its energy source in order to get lean.

• How is that accomplished?

Nutrition 101

• Timing of protein intake:

• A study divided men into three groups.

• One group drank 10g of protein every 1.5 hours. A second group drank 20g of protein every three hours. The third group drank 40g of protein every six hours.

• All groups drank 80g of protein over 12 hours.

Nutrition 101

• The group that drank 20g every three hours had the greatest Anabolic response.

• Previous studies have shown that 20g of whey protein is the amount that maximizes protein synthesis.

Nutrition 101

• Why the poor response to 40g of protein?

• You would think that 40g of protein would produce a strong Anabolic response with blood amino acid levels not returning to baseline values until six hours later.

• Some authors of this study suggested some sort of desensitization to high amino acid levels…

Nutrition 101

• A group at Rutgers University confirmed in a study that post-meal Muscle Protein Synthesis (MPS) increased rapidly to peak values around 90 minutes and a rapid decline to pre-meal baseline values after 180 minutes.

• This occurred even though plasma leucine levels and other initiation factors were still high.

Nutrition 101

• The Rutgers researchers were able to show that the problem lies in the muscle cells energy status and a process called Elongation.

• Since most of our resting energy use is for the production of proteins through Elongation, it makes sense that our skeletal muscle cells shut down MPS to prevent cellular energy depletion.

Nutrition 101

• The Rutgers research came up with the solution to staying Anabolic.

The solution is to take in a drink with 5g of Branched Chain Amino Acids (BCAA) with slow acting carbohydrates (fruit) about two hours after a big meal. This restores the energy status of muscle cells and prolongs protein synthesis far beyond 180 minutes.

The Calorie Fallacy

• A Calorie is just a Calorie …Right?

• The first law of thermodynamics says that Energy in (food) and Energy out (Exercise and metabolism) must balance or you can lose or gain weight by changing that balance.

• So…will 500 calories from carbs have the same effect on our weight and metabolism as 500 calories from protein?

The Calorie Fallacy

• Our bodies vary in efficiency in utilizing food based on activity, hormonal status, and the type of fuel we provide.

• Wilbur Atwater introduced the idea of 4-4-9 for calories from carbs, protein, and fats. But this is a physical fuel value, obtained by burning the food in an oven and measuring how much heat is produced..

The Calorie Fallacy

• The physiological fuel value is the amount of energy an organism can obtain from food, and this can be higher or lower than the physical fuel value.

• In a growth stage, the human body can get more than 11 calories from fat (more than the 9 grams listed on food labels)

The Calorie Fallacy

• A calorie of fat is not a calorie of fat because different activities require different enzymes or other molecules to produce energy.

• This works for protein as well.

• About 2% of your ingested calories of fat, 7% of carbs, and 30% of protein is wasted as heat whenever you eat.

The Calorie Fallacy

• Take the example of a 2000 calorie daily intake consisting of either:

• 60%carbs and 40% protein

• Or

• 40% carbs and 60% protein.

• Here is how the calories balance would work out…

The Calorie Fallacy Carbohydrate Diet: 2000 calories 60% Carbs of 2000 = 1200 calories 40% Protein of 2000 = 800 calories

Protein Diet: 2000 calories 40% Carbs of 2000 = 800 calories 60% Protein of 2000 = 1200 calories

7% of 1200 = 84 calories 30% of 800 = 240 calories Total lost as waste heat = 324 calories

7% of 800 = 56 calories 30% of 1200 = 360 calories Total lost as waste heat = 416 calories

2000 – 324 = 1676 physiological calories

2000 – 416 = 1584 physiological calories

If you love food but want to drop fat and maintain or build muscle, stop counting calories and be inefficient. Being inefficient allows you to eat more and actually drop fat.

Lesson No. 1

Consume at least 1 gram of protein per pound of bodyweight daily.

• Protein provides amino acids which are the building blocks of muscle protein. Most nutritional guidelines suggest less than half a gram of protein per pound of bodyweight, but athletes who also develop muscle need double that.

• Beginners to strength training can use more at the start since this is when the body will respond most rapidly to training.

• Protein choices should come from beef, chicken, dairy, eggs, fish and turkey which are the most complete protein choices, meaning they provide the essential amino acids the body cannot manufacture on its own.

Lesson No. 2

Get 20% to 30% of daily calories from FAT

• Fat is not your enemy, especially if you train hard.

• Research shows that diets with adequate (monounsaturated and saturated) fat maintain higher levels of testosterone. With hard training, 5% to 10% of fat calories should be saturated fat.

• Ground beef and steak for saturated fat; mixed nuts, olives, olive oil, and peanut butter for monounsaturated fat; fatty fish (salmon, trout) and walnuts for good sources of essential omega-3 polyunsaturated fats.

Lesson No. 3

Consume adequate calories per pound of bodyweight daily

• To stay strong, the body must stay in positive balance. If your body goes into conservation mode from lack of calories, it will digest muscle first for energy, unless it has adequate protein in the diet.

• 20% to 30% of calories should come from protein, 40% to 60% of calories should come from low glycemic carbohydrates.

• 15 Calories per pound of bodyweight is a maintenance level.

Lesson No. 4 Consume the right amount of carbohydrates for your goals.

• While protein is the most critical macronutrient for gaining strength and keeping fit, carbs are a close second. Carbs are stored in your muscles as glycogen for energy.

• If you are trying to gain bulk, take in 2-3 grams of carbs per pound of bodyweight. 1 to 2 grams to maintain weight, and 0.5 to 1 gram for fat loss.

• For most meals, stick with slow digesting carbs such as beans, fruit, oatmeal, sweet potatoes, vegetables and whole grains.

Lesson no. 5 Eat the right carbs around workouts

Most meals should contain slower burning carbs. This rule pertains also to the pre-workout meal. Research shows that slower burning carbs give the athlete more energy in training and also burn more fat. There is a 30 minute pre-workout window during which you need to eat slow carbs such as fruit, oatmeal, or whole grain bread along with your protein shake.

Lesson No. 6

Drink a shake pre- and post-workout

• Protein shakes should be considered as essential meals as part of the fitness program. A protein shake is necessary 30 minutes before workouts including 20 grams of whey protein along with 40 grams of slow digesting carbs.

• In the 30 minutes post-workout window, a shake with 40 grams of whey protein and 60 to 100 grams of fast digesting carbs, such as honey.

Lesson No. 7

Eat every 2 to 3 hours

Eating throughout the day helps you stay lean by ensuring there is a steady supply of energy and amino acids fueling the muscles. The key is to keep each meal the same size. If you pig on a 1200 calorie meal than you are less likely to eat 2-3 hours later, and you will gain the wrong kind of weight, as excess calories are stored as body fat.

Lesson No. 8

Eat before bedtime.

When you sleep you essentially fast for 7-9 hours. With no food available, your body turns to muscle fibers for amino acids. The answer isn’t to sleep less, but to eat the proper foods before bed. Slow digesting proteins and healthy fats are the best to help slow digestion and provide a steady supply of amino acids, thereby minimizing the body’s tendency to break down muscle.

Before bed every night, consume 30-40 grams of casein protein in the form of Greek yogurt, or 1 cup of low fat cottage cheese, or 2 tablespoons of peanut butter, or slices of cheese, or 2 ounces of mixed nuts.

Lesson No. 9

Add 5-10 grams of BCAAs to your protein shakes

Branched Chain Amino Acids (BCAA) include ISOLEUCINE, LEUCINE, and VALINE which are the MVP’s for instigating lean muscle growth and work as a team to provide energy as well as strength.

BCAA’s boost energy level during workouts because they are used directly by muscles for energy and they prevent the brain from recognizing fatigue

BCAA also lower cortisol levels during workouts. Cortisol is a catabolic hormone that promotes muscle breakdown and inhibits testosterone’s anabolic effects.

Lesson No. 9

Add 5-10 grams of BCAAs to your protein shakes

Lesson No. 10 Add 2-5 grams of CREATINE to your pre- and post-workout shakes.

One of the most effective supplements you can use is CREATINE, regardless of age, gender or race.

Hundreds of studies have shown that CREATINE is highly effective and can help in gaining lean muscle and boost strength in training and competition by 10% with zero side effects.

How to stay Lean… once you get there – RULE #1

THE SEVEN RULES TO STAY LEAN

Train regularly with resistance exercise (body weight exercises or weight lifting or wrestling).

Exercise also reduces stress. Stress produces the muscle-eating hormone CORTISOL which also promotes gut-specific fat storage … so… work out!

Research also shows that exercise suppresses hunger and also increases the feeling of fullness.


THE LAST SUPPER

If you are leaving home for an extended period of time, make your last meal full of fiber and protein

Vegetables (such as broccoli), a handful of Nuts, or a high protein food bar.


PREMEDITATED FAT MURDER

A good general practice is to order a healthy garden salad before the main course so you are less tempted to binge on the sugars in fast foods.

Take with you some healthy snacks such as baby carrots, nuts, or a protein bar.


GET SENSITIVE…TO INSULIN

The hormone INSULIN is an often overlooked appetite suppressant. It is a good idea to increase your sensitivity to this storage hormone so you don’t have to ingest gobs of the stuff to see results.

Exercise and what you eat post-workout are the best ways to do this.

After a workout, have a whey protein shake and some fast carbs, such as honey mixed with the shake. This will boost insulin levels which will enhance muscle recovery and growth.

The insulin boost at this time won’t lead to fat storage, but will suppress your appetite.


FILL UP ON FIBER

Research shows that appetite is controlled more by stomach volume than energy intake. In other words, if you can maintain a reasonably high volume of low-calorie foods in the stomach, you can trick you body into thinking you are full.

High fiber breakfasts along with the early morning protein drink will optimize your digestion so you will feel full longer.


NO-BRAINER WEIGHT LOSS

Protein should be the keystone of your weight loss program. In addition to making it possible for your body to maintain and rebuild muscle and the hormones necessary to keep you healthy, protein also increases satiety.

A whey protein supplement drink should be your supplement of choice. A UK study found that when subjects consumed a whey protein shake 90 minutes before eating a buffet-style meal, they reported being less hungry and ate significantly less food than when they consumed a casein shake before the meal.



The researchers believed this was due to whey’s ability to boost levels of the hunger blunting hormones cholecystokinin and glucagonlike-peptide-1

For students trying to stave off hunger, here is a product available at COSTCO that is a meal replacement with a combination of casein and whey protein along with vitamins that they can carry in their backpacks and drink at room temperature.


SWEET TOOTH BLUES

Stress causes the body to release serotonin. This would appear to be a good thing since serotonin is a calming neurotransmitter.

The way the body tries to increase its levels of serotonin is by triggering cravings for high glycemic carbs and fat laden foods, which does boost serotonin levels.


SWEET TOOTH BLUES

Supplementation with BCAA (branched chain amino acids) will produce an amino acid derivative called 5-HTP which readily converts to serotonin.

This will work its magic to induce satiety and decrease cravings without the calories.

SUMMARY What to do each day

• Start each day with 20g (one scoop) of whey protein powder in water or juice along with a high fiber breakfast of oatmeal and fruit (fruit cup on the cereal or a banana).

• Eat protein snacks and high fiber snacks during the day, such as nuts, baby carrots, peanut butter cups or drink a Protein Meal Replacement as a mid morning or midafternoon snack.

• Work out consistently with resistance exercise. • Have a protein shake (20 grams – 1 scoop of whey)before workouts

(within 30 minutes before the workout) with slow carbs such as a banana.

• Have a post-workout shake with 40 grams of whey with fast carbs (honey, bagel) within 30 minutes of the finish of the workout.

• Eat vegetables and fruit with the evening meal. Eat fish, turkey, chicken and lean red meat as the main course

• Eat a slow digesting protein before bedtime (tablespoons of peanut butter, cottage cheese, yogurt.

nutrition 101 - doe.k12.de.usget 20% to 30% of daily calories from fat • fat is not your enemy,...

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