Training Principles, Part Nine - Nutrition & Supplementation 101 Con’t

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition Con’t

d) Fats - consist of all oils from flesh, nuts, and plants including: butter, margarine, mayonnaise, vegetables, borage oil, flaxseed oil, CLA oil, GLA oil, beef, chicken, fish, lamb, egg yolk, turkey, and pork, and vitamins A, D, E, and K. Intake may be between 15-30% of total food intake, 1 gram of fat = 9 calories. Intake should be .3 gm (.4 gm if under 10/14 % body fat for males/females) per lb of body weight. So a 150 lb person take 45 gm per day and a 200 lb person 60 gm per day. The exemption to this is supplementation with omega 3 fish oil. We recommend taking 5-35 grams of omega–3 fatty acid such as Krill, salmon, omega 3, GLA, CLA, EPA, DHA, or EFA daily.

·      Eat lean choices of beef, pork, chicken, and lamb (cut off and discard extra fat)

·      Dietary fats are essential to the body and help to carry the fat-soluble vitamins.

·      Fats provide energy.

·      Fats surround and protect certain organs (heart, kidney, and liver).

·      Essential fatty acids help the liver to transport and breakdown fat and cholesterol.

·      Essential fatty acid help fat loss.

·      Essential fatty acid such as DHA help cognitive or brain function.

·      Essential fatty acid such as EPA help reduce inflammation and promote a healthy heart.

·      Choose monounsaturated fats such as olive oil, peanut oil, or oil with instead of trans-fats.

·      See vitamin function of A, D, E, and K.

e) Vitamins - consists of A, B, C, D, E, and K and are found in the foods that we eat, except D, which is also produced in the body with the help of sunlight. We recommend taking a daily multivitamin supplement to assist in your training.

·      Vitamin A found in fish oils and converted from carrots (carotene) helps tissue growth and repair, RNA production, and protects certain membranes from infection.

·      Vitamin B found in vegetables and animal tissue they help provide the body with energy, convert carbohydrates into glucose, metabolize fats and proteins, and aid in nervous system function and nerve health.

·      Vitamin C found in fruits and vegetables helps to heal tissue, form red blood cells, fight infections, reduce allergic reactions, maintains connective tissue, replenishes adrenaline, and protects vitamins B, A, and E against oxidation.

·      Vitamin D found in animal tissue, plant tissue, and fish-liver oils, and is produced in the body by exposure to sunlight, helps in the absorption and utilization of calcium and phosphorus, the development of bone and teeth , and nervous system function.

·      Vitamin E found in whole raw seeds, nuts, soybean, and cold-pressed vegetable oils, helps prevent vitamin A and other fatty acids from breaking down with other substances into harmful toxins, protects tissue, cells, and certain vitamins from aging, oxidation, and destruction. Enhances the endurance of heart, lung, and muscle cells.

·      Vitamin K manufactured in the intestines with the presence of certain milk related bacteria and in kelp, alfalfa, green vegetables, yogurt, egg yolks, fish-liver oils, safflower oil, and blackstrap molasses, helps blood to clot, carbohydrates to be stored in the body, and the liver to function normal.

f) Minerals - consist of calcium, chlorine, phosphorus, potassium, magnesium, sodium, zinc, chromium, iron, selenium, vanadium, etc…There are at least17 essential minerals that the body needs. Some are found in the body and others in foods. We recommend taking a daily multi mineral supplement.

·      Minerals are necessary for many mental and physical abilities.

·      Minerals are in bone, teeth, tissue, muscle, blood, and nerves.

·      Minerals assist in brain, heart, and nervous system functions as well as the building of bones and allowing physiological aspects to occur for athletics and everyday movement activities.

·      Minerals enhance muscle response, transmit messages and assist in the nervous, digestive, metabolic, hormonal, and endocrine systems. They also help in the utilization of nutrients from food.

·      Minerals help maintain water balance throughout the body and blood and tissue ph balance.

 Nutritional Summary-Recommendations:

1.    Daily water intake should be between 75-140 fl oz depending on your body weight and climate conditions.

2.    Daily protein intake should consists of a variety: beef, buffalo, chicken, exotic meats, fish, lamb, lean pork, shellfish, turkey, etc, and be between 150-400 gm depending on your body weight and goals.

3.    Daily carbohydrate intake should consists of mostly vegetables, especially leafy and green ones but reds and yellows also and some nuts and fruits, mostly low glycemic ones depending on your composition and may be consumed freely with little restriction if consumed without heavy sauces and oils.

4.    Take a daily multi-vitamin/mineral supplement.

5.    Take a daily multi-mineral.

6.    Take a omega-3 fatty acid supplement and vitamin D3 supplement.

7.    Take the post workout shake or meal – it is extremely important for muscle and strength development, recovery, and hormonal balance, which may be in supplement form for optimal absorption. Try to limit protein/carbohydrate supplement to the post workout meal.

8.    Learn to eat a variety of real foods, the proper type, time, amount, and portion, 4-8 meals per day.

9.    Protein-amino acid supplementation may be used during certain circumstances, meals, during workouts, or after workouts.

REFERENCES–

1. Paul Chek– “The Golf Biomechanics Manual”; “Scientific Back Training”;
2. Charlie Francis – “Training for Speed”.
3. Jurgen Hartmann and Harold Tunnemann –“Fitness and Training for All Sports”.
4. Michael Leahy – “Active Release Techniques Soft Tissue Management System”.
5. Richard Magill – “Motor Learning Concepts and Applications”.
6. Charles Poliquin – “Modern Trends in Strength training”; “The Poliquin Principles”; “Manly Weight    Loss”; “Winning the Arms Race”.
7. Mark Guthrie - “Coaching Track & Field Successfully”.
8. Jonny Bowden - “living the Low Carb Life”.     
9. Mario DiPasquale - “The Anabolic Solution”; “The Metabolic Diet”.   
10. Harvey Newton - “Explosive Lifting for Sports”.    
11. Steven Fleck & William Kraemer - “The Ultimate Training System - Periodization Breakthrough!”     
12. Bill Phillips - “Sports Supplement Review”.                                                                     

‘Train Safe, Smart, & Results Driven’

Training Principles, Part Eight - Nutrition & Supplementation 101

By James Walker CCS, STM, BioSig, Master Trainer

Nutrition and supplementation is probably one of the most underutilized and misunderstood proponents of training. Proper implementation could dramatically impact regeneration, recovery, healing, muscle hypertrophy, super compensation, strength, power, mood, energy, and overall progress, Part eight reviews the elementary components of nutrition and supplementation.

 1. Nutrients - are components of food that nourish the body by providing energy, rebuilding cells, and regulating metabolic functions. They include: carbohydrates, fats, proteins, vitamins, minerals, and water.

 2. Supplements - are nutrients that is prepared as a pill, powder, or liquid used in conjunction with the food to supply adequate or additional nutrient levels.

 a)    Water - is the most abundant substance in the body (60% of body weight). Intake should be about ½ of your bodyweight in ounces per day and up to 66% in the summer or when it is warm or if you are doing endurance workouts.

·     Water is essential to transport nutrients, vitamins, minerals, and carbohydrates throughout the body.

·      Water is necessary for electrical impulses for optimal muscle contraction.

·      Muscle consists of 50-70 % water so sweating causes cooling and dehydration.

·      1-2 % of bodyweight loss in water may cause 7-10 % decrease in endurance performance and a 5-6% decrease in strength performance.

b)    Proteins - consist of all flesh foods, including: beef, chicken, eggs, fish, lamb, legumes and rice, pork, shell fish, tofu, turkey, protein bars, and powder supplements. Intake should be 30-50% of total food intake, 1 gram of protein = 4 calories. For muscle weight gain intake 1 grams per lb of bodyweight. If there is no increase in muscular weight after 2-6 weeks slightly increase your intake by 10% increments for the next four weeks or until you find your correct amount, up to 2 grams per lb of bodyweight. When not training or just trying to maintain current muscle mass try consuming (.8) gram of protein per lb of bodyweight.

 ·   Protein is essential to build muscle tissue, maintain muscle, repair the body, increase metabolic rate, and manufacture antibodies and hormones.

·     Eat complete proteins (lean/low fat: beef, chicken, eggs or egg whites, fish, lamb, pork, and turkey or a good quality supplement).

·   Evenly space meals at regular intervals (2-3 hrs) four to six meals per day to increase absorption, optimize utilization, and aid metabolic rate increase.

·      Excess protein will be converted to fat if you over eat.

·      Also protein will be converted into glucose (sugar) if you don” t consume enough vegetables or foliates or carbohydrates.

·      Usually your fist size or the palm of your hand to total hand size is a good reference or 4-12 oz cooked, depending on your size and metabolism. An exception to this amount can be made for the post workout meal and for individual metabolic rate.

·    No deli or processed meats due to the low quality of protein and high fat content unless organic.

c)    Carbohydrates - consist of all plant foods including: beans, bread, fruit, grains (fiber), honey, jam or jelly, juice, lentils, pasta, potatoes, rice, soda, sugar, energy supplements, and vegetables. Intake may be between 25-40% of total food intake, depending on body composition and hormonal profile. 1 gram of carbohydrate = 4 calories. For weight gain and post workout recovery intake may be as much as 100-200 grams if your body fat is below the10% (male) and 14% (female) range. If your body fat is above this your post workout shake/meal should be limited to 20-40 grams maximum. Once the ideal body fat is attained daily intake should be increased and rotated to manage ideal composition and fat% e.g., every 2-5 days you can consume additional carbohydrates (up to 100 gm extra) to load if needed or desired. Please use beans, fruits, lentils, natural grains (with fiber), potatoes, and vegetables (especially dark green and leafy), which are the better choices.

·      Carbohydrates are important because they supply energy in the form of glucose (sugar) to the muscle cells.

·   Carbohydrates also spare protein by preventing the conversion of protein to glucose (gluconeogenesis) when not enough carbohydrates are consumed. So this prevents muscle loss in the long run.

·      There are two types of carbohydrates simple (sugar, sodas, fruit sugars-juices, candies, etc) and complex (brown rice, potatoes, yams, beans, lentils, grains, multigrain bread, some vegetables, etc). Most of your carbohydrates should come from vegetables (particularly the green and leafy green ones), some from complex fiber group, and some from fruits.

·      Eat your carbohydrates with protein-this will give you better-sustained energy.

·      Excess carbohydrates will be converted into fat if you over eat or consume those with high glycemic values.

·      Evenly, pace your meals for optimal absorption, energy, and utilization.

·      Keep processed flours and sugars, breads, and pastas, down to a minimum of 1-2 per week or not at all depending on your hormonal profile.

‘Train Safe, Smart, & Results Driven’

Post Workout Shake Recipes

By James Walker CCS, STM, BioSig, Master Trainer

Regular Chocolate: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of chocolate protein powder, add 4-6 cubes of ice if desired (usually will make it thicker & colder), blend until smooth.

Chocolate Plus: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of chocolate protein powder, add 3-4 scoops of favorite ice cream that goes with chocolate, i.e., cookies & cream (usually will make it thicker & colder), blend until smooth.

Vanilla: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-6 cubes of ice if desired (usually will make it thicker & colder), blend until smooth.

Vanilla Plus: pour 16-32oz of milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 3-4 scoops of favorite ice cream that goes with vanilla, i.e., cookies & cream (usually will make it thicker & colder), blend until smooth.

Strawberry: pour 16-32oz of water or milk in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-8 strawberries (may be pre-frozen, will make it thicker & colder), blend until smooth.

Strawberry Plus: pour 16-32oz of fruit juice (apple or orange or mango or pineapple) in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 4-8 strawberries (may be pre-frozen, will make it thicker & colder), blend until smooth.

Mixed Berry Plus: pour 16-32oz of fruit juice (apple or orange or mango or pineapple) in blender, followed by 1-1 ½ scoops of vanilla protein powder, add 1-1 ½ cups of mixed blue, black, raspberry, strawberry (may be pre-frozen, will make it thicker & colder), blend until smooth.

Healthier Shake: pour 8-18oz of water in blender, followed by 2-4oz of heavy cream, followed by 1-2 scoops of chocolate or vanilla protein powder, blend until smooth; fruit may be optional.
Notes:

The protein serving size is subject to individual metabolic needs; the above recipes use 1-1 ½ scoops of whey protein which should equal approximately 24-36 grams of protein; this should suffice for most middle school males and high school females but larger more muscular individuals or those with higher metabolic needs may require more up to 2-3 scoops.

The maximal ratio of protein to carbs should be approximately 1:4 for post workout shakes to assists in post workout recovery and nutrient replacement. So if 1 scoop or 24g of protein powder is used then 96g of total carbs should be used from whole milk, almond milk, heavy cream, juice, fruit, or the total from any of the aforementioned combinations.

For example 1 cup or 8oz milk has about 12g of carbs, while 8oz of juice will have approximately 25g of carbs; 1 cup of berries is approximately 17g of carbs; check the label on the container or package to get the general idea so you develop a visual image of the amount but don’t be annul; for individuals with super slow metabolisms or that have too much body fat try reducing the ratio to 1:0 or 1:1 until body fat drops.

If your bodyfat is low or ideal feel free to experiment to come up with your own personal favorites, including substituting yogurt or ice cream and combining several of the ingredients together. Bon Appetite or Enjoy!

Recommended brands: Any that make a high quality isolate whey protein without cross contaminates such as steroids, nickel, mercury, lead, or arsinate, here are three varied high quality brands that we can recommend, they do not mix or taste the same but are extremely reputable MRM, Poliquin Performance, Douglas Klean, just google search to find. They will sell in 2lb container as well as packets.