As a bodybuilder your body needs protein every 2-2.5 hours. The body
doesn't store protein in the long run as it does for carbs or fat, instead
it holds amino acids in 3 areas that provide the body's necessary protein
for fuel. These reserves are continually fluctuating and are replenished
either from dietary protein or the breakdown of muscle. It is very
important to keep these amino acid reserves topped off through the feeding
of protein every couple of hours. When feeding stops, there is a fall in
protein synthesis and a rise in protein breakdown. This translates into a
loss of lean body mass after extended periods without protein. When
following a weight training program, your body needs between 1-1.5 grams
of protein per pound of body weight in order to provide the building
blocks for muscle growth. Protein has many a good effect on the body, it
is needed for muscle growth and maintenance, without it the body would not
have the fuel necessary to support and repair muscle after it is broken
down during weight training. Protein increases the body's metabolism. The
body's metabolism will rise every time you eat a meal. Digestion,
absorption, and storage of food causes this metabolic change. When you
consume a high protein meal, your body's metabolism will raise 5 times
higher than it does after you eat a high carb meal. Protein helps control
your water balance, and works with certain minerals to regulate how much
water should be in the body. If you are not consuming enough protein in
your diet, then you will retain water.
To gain mass you need to eat more calories than your bodies needs.
Supplement with protein, 1g/lb of lean body mass daily. Each meal
should be about 20-30 grams of protein, however after a workout the body
can take 3 times as much.
You can take in more protein after a training session when the body's
level of insulin is at it's highest. 60g is usually needed.
Protein shakes are recommended. Eat 1 hour before a workout not
after.
Supplementating with zinc will increase testosterone levels in men,
however taking twice the recomended dose can have adverse effects on
health.
Nutritional control
For building muscles, a good protein intake is required. For a lean body with clear muscle meanmusclelines, vegetable protein such as soybeans rather than meat is recommended.
If necessary, a protein supplement can be taken. Meals are adjusted in accordance with the athlete's training schedule, without foregoing any of the essential nutrients. It is necessary to eat moderately without eating or drinking non-essential foods.
Cutting fat from your diet is helpful in controlling total caloric intake, but removing fat completely from your diet and relying exclusively on very low fat or fat free proteins like turkey, fish and protein powders can lead to a decrease in fat metabolism and/or retard growth. A low fat diet that includes essential fatty acids found in meat, chicken and fish is useful in promoting optimal recovery growth and fat metabolism.
The body is a high powered machine which needs regular maintenance,
to keep a prestigious standard of excellence
Food Groups
1) Breads, cereals, rice and pasta.
2) Fruit and vegetables.
3) Milk, yoghurt and cheese.
4) Meat, poultry, fish, dry beans, eggs and nuts.
5) Fats, oils and sweets.
Try to choose low fat or fat free food from the milk, yoghurt and cheese group in order to decrease energy consumption,
in order to allow oneself to eat more from the other groups to maintain a better balance.
Try to include vegetable proteins e.g. soya products, dry beans, nuts at least twice a week because these are high in minerals and fibre;
also eat one green vegetable and one of the yellow/red/orange every day, and a vitamin C fruit like an orange.
Choose whole grain varieties of bread, cereals, rice and pasta as often as possible for the fibre and B vitamins.
Eat only moderate amounts of salt and sugar.
Chicken (Rich in Vitamin B3 & B6)
B3 helps change amino acids, glucose (carbohydrate) and fats into much needed fuel and energy.
It allows nerves and muscles to work more efficiently. It is recommended that active sports persons take 38mg of B3 every day.
B6 helps to increase the way protein is metabolised. It is needed to produce seratonin, helping to prevent depression, it is recommended that
active sports persons take 3mg of B6 every day.
The skin of chicken is high in fat, therefore it is better removed. Salmonella survives freezing but is killed by thorough cooking.
Weight Loss - Low Carb Diet
Try to eat whole products instead of refined ones eg. brown, not white, bread. Wholemeal products are more slowly absorbed and therefore
keep you satisfied for longer. Consume 'wet' carbs such as fruit and vegetables rather than 'dry' carbs such as bread. Increasing your fibre intake
keeps you fuller for longer, eg. fruit with the skin, vegetables, wholewheat products.
Increase your liquids, the best satisfying foods are; all bran cereal, wholewheat bread, brown pasta, apples and oranges.
L-Carnitine
The sources of L-Carnitine present in our foods, mainly in meats, little in vegetables.
Total L-Carnitine content in mg/100g of uncooked meat.
|
Lamb |
190 |
|
Venison |
150-160 |
|
Beef |
143 |
|
Pork |
25 |
|
Poultry |
13 |
|
Fish |
3-10 |
Total L-Carnitine content in mg/10g of uncooked plant based foods.
|
Mushroom |
2.6 |
|
Carrot |
0.4 |
|
Bread |
0.4 |
|
Rice |
0.3 |
|
Banana |
0.1 |
|
Tomato |
0.1 |
A small amount of L-Carnitine is
naturally produced on a daily basis within the human body and high
concentrations of L-Carnitine are present in the human heart and in
skeletal muscle.
The major areas for L-Carnitine
biosynthesis are the liver and kidney. Biosynthesis requires two
essential amino acids, lysine and methionine, as well as vitamin C,
iron, vitamin B6, niacin and involves a series of enzymatically
catalyzed reactions. The requirement for all these essential
nutrients implies that malnutrition has a highly negative impact on
L-Carnitine biosynthesis.
L-Carnitine biosynthesis yields
approximately 20 mg L-Carnitine per day (representing approximately
10% of the daily requirement) if all co-factors are readily
available in the body. A well balanced diet can supply an additional
100-300 mg of L-Carnitine to the body each day.
