Bodybuilding Nutrition.pdf

14 Bodybuilding Supplement Guide

Diet Facts, Fallacies and Strategies for

Building Muscle and Burning Fat

by Jeffery Stout, Ph.D.

efficient processes, adaptation would proba-

bly rank number one. Evolution over mil-

lions of years has turned the species into a

form that’s geared not for the production of a

slim waist or muscular arms, but for survival. In

ages past, periods of famine were common. Yet the

human race prevailed. The catch, unfortunately, is

that those who have a considerable propensity to

store fat survived. Thus, the 20th-century human is

someone who has adapted to years of food short-

ages through a nauseating ability to maintain a

pear-shaped torso. So much for survival of the

fittest.

Consequently, when the innocent dieter initiates

a restrictive diet, the body’s response is to kick into

survival mode. That, in essence, is a signal to store

fat to offset an anticipated period of insufficient

calorie intake. Compounding matters is a gradual

decline of the body’s metabolism, rendering the

task of fat loss even more difficult.

The process is no different from any other the

body performs when encountering change—it

adapts. Instead of perceiving food as the culprit,

you should view it as fuel. Food is fuel for an in-

creasing metabolism, fuel for the release of fat-

burning and muscle-building hormones and,

finally, fuel for a healthy diet and a normal

lifestyle. When you eat food in precise amounts,

your body must adapt; however, it adapts to the no-

tion that it will get the energy it needs. When it

does, your body will respond with its own good-

will gesture, a liberation of its suddenly unneces-

sary fat stores.

You achieve such changes through hormonal re-

lease, an increase in metabolism and the preserva-

tion and enhancement of muscle tissue.

Proteins are considered the body’s building

blocks for muscular repair, maintenance and

growth. Adequate protein intake ensures the

preservation of muscle tissue and enhances recov-

ery from both strenuous workouts and daily activi-

ties. Since exercise causes significant damage to

muscular tissue and subsequent growth requires

adequate recovery, protein is often the missing fac-

tor. If you don’t take in enough protein, your mus-

cle may not be spared and you’ll experience

appreciable decreases in metabolism.

Fallacy 1:

The RDA for Protein Is Sufficient

The recommended dietary allowance, or RDA,

for protein is approximately .36 grams per pound

of bodyweight. Based on that, a 200-pound man

would require a mere 72 grams of protein daily.

That may be sufficient for a sedentary individual,

but when you factor in strenuous activity such as

endurance or weight training, the RDA is grossly

inadequate. In fact, research studies have suggest-

ed that consuming the RDA for protein during pe-

riods of intense training may lead to loss of

muscular tissue. 1,2 It’s apparent that protein re-

quirements depend on an individual’s activity

level, to the extent that a range between .64 and .91

grams of protein per pound of bodyweight is ap-

propriate. 1.,2

The body’s primary fuel for energy is derived

from carbohydrates. They’re especially important

for aerobic activities and high-volume weight

training and are also used during periods of recov-

ery. As with protein, inadequate intake of carbohy-

drates can compromise exercise performance and

duration; however, based on the recommendations

of most dietitians, you might mistakenly believe

Facts and Fallacies of Food

All food can be separated into three basic types:

proteins, carbohydrates and fats. Together they

form the basis of all diets and, along with exercise,

ultimately determine changes in body composition.

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I f the human body could list its top-10 most

16 Bodybuilding Supplement Guide

While many

people believe

that spare

carbohydrates

are in large

part stored for

energy, it’s

more likely

that excess

carbs will be

converted to

bodyfat.

that there are no perils involved in carbohydrate consumption.

Fallacy 3: Avoid Fat Entirely

Most American diets contain either too little or too much fat. Neither

method is a successful tactic for weight loss. When examining what oc-

curs with most restrictive diets, people assume that all dietary fat can

only be deposited in adipose tissue. That’s absurd. In reality the body

uses dietary fat for energy when it’s in a state of negative energy bal-

ance. 8 As long as your total calorie intake is less than what you expend,

the percentage of fat in the diet isn’t as significant as was once thought.

Studies have also affirmed that subjects can achieve equivalent differ-

ences in weight loss with diets consisting of approximately 10 to 50

percent fat, as long as the total calorie consumption is identical. 6,7

It’s evident that the low-calorie, lowfat, high-carbohydrate diets that

dietitians and others have been advocating for years are in fact fallacies.

(More on the essential fats in Chapter 6.)

While insulin

promotes fat

storage,

growth

hormone, or

GH, effectively

burns fat,

builds muscle

and improves

the immune

system.

Fallacy 2: The More Carbs the Better

Contrary to what’s often uttered about the merits of carbohydrates,

the fact remains that excess carbs lead to excess inches. With the ex-

ception of the overly lean individual who has a speedy metabolism, a

situation in which weight gain is often the goal, overindulgence in

high-carb foods can be as detrimental to waistlines as excess fat. While

many people believe that spare carbohydrates are in large part stored

for energy, it’s more likely that excess carbs will be converted to body-

fat. 3 Furthermore, studies have shown that subjects can achieve identi-

cal improvements in body composition, strength and muscular

endurance with diets in which as little as 40 percent of the calories

come from carbohydrates vs. those that contain more than 60 percent

carb. 4,5 Studies have also repeatedly demonstrated that the total calorie

intake is the dominant factor in weight loss. 6,7

It’s obvious that fats have endured more than their share of abuse.

Saturated fats, in particular, are considered a key contributor to heart

disease, an epidemic that’s claimed more lives than the flood in Gene-

sis. Fats also carry more than twice as many calories per gram as either

carbohydrates or protein. Though it’s true that an excessive fat intake is

the best way to make yourself resemble a blimp, it’s also a fact that fat

is necessary for proper metabolic function, for hormone production and

as an energy source.

All Carbohydrates Are Not Created Equal

Now that you know to avoid excess carbohydrates, it’s time to look at

the type of carbs you should eat. Though all carbohydrates break down

into glucose and are released into the bloodstream, the speed at which

the process occurs varies drastically with different carbohydrates. The

absorption rate is a critical factor in energy levels, fat reduction and

overall health. Foods have been assigned

a glycemic-index rating, a measure of

how fast their carbohydrates enter the

bloodstream to be used as energy or

stored as glycogen, a preserved form of

energy. High-glycemic foods are avail-

able quickly for use as energy; while that

may seem optimal, in actuality they trig-

ger a hormonal reaction that has reverse

effects.

High-glycemic carbohydrates produce

a rush of glucose into the bloodstream,

elevating blood sugar levels dramatical-

ly. The sudden rise stimulates a release

of the hormone insulin, which essentially

negates the high-energy effects of glu-

cose. The rapid release of insulin shuttles

the glucose out of the bloodstream, ef-

fectively dropping energy levels to

lethargic lows. To make matters worse, it

also takes the fatty acid energy source

with it, shoveling it into the fat cells for

storage. High-glycemic foods, therefore,

carry a double curse, keeping you fat and

lazy.

Table 1: Glycemic-Index Rankings of Foods

(All foods are rated in comparison to white bread, which is scored 100)

High

Instant rice (128)

Crispix cereal (124)

Baked potato (121)

Cornflakes cereal (119)

Rice Krispies cereal (117)

Pretzels (116)

Total cereal (109)

Doughnut (108)

Watermelon (103)

Bagel (103)

Cream of Wheat (100)

Grapenuts cereal (96)

Nutri-grain bar (94)

Macaroni and cheese (92)

Raisins (91)

Moderate

Ice cream (87)

Cheese pizza (86)

White rice (83)

Popcorn (79)

Oatmeal cookies (79)

Brown rice (79)

Spaghetti, durum (78)

Sweet corn (78)

Oat bran (78)

Sweet potato (77)

Banana (77)

Special K cereal (77)

Orange juice (74)

Cheese tortellini (71)

Chocolate (70)

Low

Grapefruit juice (69)

Green peas (68)

Grapes (66)

Linguine (65)

Macaroni (64)

Orange (63)

Peach (60)

All-Bran cereal (60)

Spaghetti, white (59)

Apple juice (58)

Apple (54)

Vermicelli (50)

Barley (49)

Fettucine (46)

Lentils (41)

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You should

eat small

meals

throughout

the day to

maximize

your

metabolic

response—

and breakfast

is the most

important

meal of the

day, although

the

postworkout

meal may be

equally

important.

In the past experts recommended that foods high in simple sugars—

such as candy, cookies and soft drinks—be avoided for the aforemen-

tioned reasons. While that’s true, many revered energy sources are also

considered high-glycemic foods. Surprisingly, many kinds of pasta, rice

and potatoes rank rather high on the glycemic index. Breads and cereals

are also often offensive, fast enough to zap energy levels and hoard fat.

Fortunately, you can get the opposite results with low-glycemic

foods. They provide more stable energy levels and a slower insulin re-

sponse, favoring the probability of productive workouts and sustained

vitality. Those foods rank in the below-70 category on the glycemic

index chart (see Table 1).

Since foods are usually eaten in combinations, the glycemic index of

a meal is usually lower than the glycemic index of its highest con-

stituent. For instance, if you combine equal calories from a bagel and an

apple, the glycemic index of that meal becomes more acceptable. 7,9 Pro-

tein also helps matters, as protein foods efficiently decrease the total

glycemic index of what you’re eating by slowing the absorption rate of

the carbohydrates. That emphasizes the importance of combining pro-

tein and carbohydrates in each meal.

T h e

I m p o rtance of

N u t r i e n t

Ti m i n g

The number and

content of daily

meals is an extreme-

ly important but

overlooked facet of

proper nutrition. The

timing and quality of

foods you eat, espe-

cially pre- and post-

workout, often

means the difference

between a successful

diet and another

failed attempt at

physique enhance-

ment. Skipping

breakfast, avoiding

postworkout meals

and consuming high-

glycemic carbohy-

drates before workouts can easily transform a sound meal plan into a

disaster. In addition, even the most sensible diets ignore the crucial na-

ture of nutrient timing.

Elevating the metabolic rate is one of the most efficient ways to burn

fat. The process of digestion of meals requires calories by itself, so the

more often your body must break down food, the more efficient it be-

comes. Therefore, you should eat small meals throughout the day to

maximize your metabolic response—and breakfast is the most impor-

tant meal of the day, although the postworkout meal may be equally im-

portant. Studies have shown that diets that include a large breakfast

result in significantly greater fat loss than diets that avoid it. Since the

metabolic rate is fastest in the morning and slows throughout the day,

it’s more likely that the calories you eat at breakfast will be used by the

body and not stored as fat. Skipping breakfast, on the other hand, may

result in vital losses of muscle and a subsequent decrease in

metabolism.

The postworkout meal is equally essential for much the same reason.

Your body exhibits an elevated metabolic rate after you exercise, much

as it does when you awaken. Not eating food after you exercise, there-

fore, results in muscle tissue breakdown and, of course, a correspond-

ing tumble of the metabolic rate. Research has proven that the rate of

protein synthesis doubles following exercise and remains elevated for

Skipping

breakfast,

avoiding

postworkout

meals and

consuming

high-glycemic

carbohydrates

before

workouts can

easily

transform a

sound meal

plan into a

disaster. In

addition, even

the most

sensible diets

ignore the

crucial nature

of nutrient

timing.

Food: A Potent Hormone Trigger

As discussed above, the hazards of one hormone, insulin, are encour-

aged when you eat high-glycemic foods. While insulin promotes fat

storage, growth hormone, or GH, effectively burns fat, builds muscle

and improves the immune system. That provides another advantage to

low-glycemic foods. If you emphasize low-glycemic foods and stable

blood sugar, you have a positive environment in which GH can exert its

effects. 6,3

The actions of the muscle-building hormone testosterone are chiefly

influenced by the percentages of foods in the diet. Therefore, the per-

centages of protein, carbohydrates and fat can have dramatic effects on

changes in body composition. For instance, if you want to add muscle

rapidly, a low protein-to-carbohydrate ratio and a moderately high fat

intake are necessary for maximal testosterone output. 10,11 That’s not to

suggest that you should reduce protein intake but, rather, that the per-

centage of carbs in the diet should be somewhat greater than the pro-

tein. 10 Furthermore, the source of food also influences testosterone

concentration; for example, a vegetarian diet produces much lower

testosterone levels than a meat-rich diet. 12

A diet high in red meat, however, also contains an abundance of satu-

rated fats. Though the reasons for avoiding saturated fats are well estab-

lished, such as their contribution to heart disease, other forms of fat can

be quite beneficial for normal metabolism and hormone production. For

example, the fat in fish is valuable. In addition, olive, sunflower and

canola oils are rich in monounsaturated fatty acids, a form of fat that’s a

powerful stimulant of testosterone. 10

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Bagels are a

popular

preworkout

food, but if

you look at

their glycemic

index, it’s a

whopping

103. The

corresponding

insulin

response will

not only

decrease

energy stores

for exercise,

but it will

also prevent

fat

breakdown.

more than 24 hours. 13,14 In other words, the body is primed for the ac-

ceptance of protein for muscle maintenance and growth. Equally im-

portant is the need for consuming plenty of carbohydrates. After you

work out, your body is somewhat depleted of its glycogen stores. Re-

markably, studies have shown that high-glycemic carbohydrates are the

preferred source for replenishing the body’s energy stores after train-

ing. 15 Not only does that result in greater storage for recovery and sub-

sequent workouts, but it also significantly decreases muscle

breakdown. 16

Postworkout meals should contain about twice the normal amount of

carbohydrates and protein, and you should eat them immediately fol-

lowing exercise. For example, if you were eating five meals per day and

3,000 calories, your postworkout meal would be approximately 1,000

calories, while the other four meals would average 500. Postworkout

meals should also contain a larger percentage of protein than prework-

out meals to keep up with the body’s elevated protein synthesis rate.

People make a lot of mistakes with the preworkout meal. How many

fitness enthusiasts eat a bagel before exercise? Due to their alleged en-

ergy benefits, bagels are a popular preworkout food, but if you look at

their glycemic index, it’s a whopping 103. The detrimental effects of

eating such high-glycemic carbs before training are monumental. The

corresponding insulin response will not only decrease energy stores for

exercise, but it will also prevent fat breakdown. Fortunately, low-

glycemic foods have much the opposite effect. They improve exercise

performance without significantly compromising energy stores after a

workout. 9,17 That, in turn, leads to enhanced recovery and accelerated

progress.

References

1 Tarnopolsky, M.; MacDouball, M.; and Atkinson, S. (1988). Influence of protein intake and training status

on nitrogen balance and lean mass. J Appl Physiol . 65:187-193.

2 Lemon, R. (1991). Protein and amino acid needs of the strength athlete. Int J Sport Nutr . 1:127-145.

3 Bagghle, T. Essentials of Strength Training and Conditioning . Champagne, Illinois:Human Kinetics. 1994.

4 Rinchardt, K. Effects of diet on muscle strength gains during resistive training. In: Muscle Development:

Nutritional Alternatives to Anabolic Steroids . Columbus, Ohio: Ross Laboratories. 1987. 78-82.

5 Van Zant, R.; Conway, J.; and Seale, J. (1992). Effects of dietary carbohydrate restriction on high-intensity

exercise performance. Med Sci Sports Exerc . 24:S71.

6 Alford, B.; Blankenship, A.; and Hagen, R. (1990). The effects of variations in carbohydrate, protein and fat

content of the diet upon weight loss, blood values and nutrient intake of adult obese women. J Am Diet Assoc .

90(4):534-540.

7 Golay, A., et al. (1996). Similar weight loss with low- or high-carbohydrate diets. Am J Clin Nutr.

63(2):174-178.

8 Walberg-Rankin, J. (1995). A review of nutritional practices and needs of bodybuilders. J Strength and

Cond Research . 9(2):116-124.

9 Kirwan, I., et al. (1996). A low-glycemic meal 45 minutes before exercise improves performance. Med Sci

Sports Exerc . 2815(8):8768.

10 Volek, J.; Kraemer, W.; Bush, J.; Incledon, T.; and Bocics, M. (1997). Testosterone and cortisol in relation-

ship to dietary nutrients and resistance exercise. J Appl Physiol . 82(1):49-54.

11 Reed, M., et al. (1987). Dietary lipids an additional regulator of plasma levels of sex-hormone-binding

globulin. J Clin Endocrinol Metab . 64:1083-1085.

12 Raben, A., et al. (1997). Serum sex hormones and endurance performance after a lacto-ovo vegetarian and

a mixed diet. Med Sci Sports Exerc . 24:1290-1297.

13 MacDougall, J., et al. (1995). The time course for elevated muscle protein synthesis following heavy resis -

tance exercise. Can J Appl Physiol . 29(4):480-486.

14 Biolo, G., et al. (1995). Increased rates of muscle protein turnover and amino acid transport after resistance

exercise in humans. Am J Physiol . 268(3):E514-520.

15 Burke, L.; Hargreaves, M.; and Collier, G. (1993). Muscle glycogen storage after prolonged exercise: effect

of the glycemic index of carbohydrate feedings. J Appl Physiol . 74:1019-1023.

16 Roy, B., et al.(1996). The effect of oral glucose supplements on muscle protein synthesis following resis-

tance training. Med Sci Sports Exerc . 28(5S):S769.

17 Thomas, D.; Brotherhood, J.; and Miller, J. (1994). Plasma glucose levels after prolonged strenuous exer-

cise correlate inversely with glycemic response to food consumed before exercise. Int J Sport Nutr . 4(4):361-

373.

Consistency

A suggested meal plan [such as the one at the back of this book] isn’t

perfect. You’ll need to tinker in order to determine the ideal diet for

you. Building a physique takes time, dedication and consistency, and

losing or gaining weight should be a gradual process to ensure the right

kind of changes. Don’t rush it, stay focused and consistent, and you’ll

move ever closer to physical excellence.

Editor’s note: Jeffery Stout, Ph.D., received his doctorate in exercise

physiology from the University of Nebraska-Lincoln and is certified by

the National Strength and Conditioning Association. He specializes in

neuromuscular fatigue, body composition and ergogenic aids and has

published more than 70 manuscripts, abstracts and national presenta -

tions in nationally and internationally recognized journals. He’s cur -

rently an assistant professor and the director of the Human

Performance Research Laboratory at Creighton University in Omaha,

Nebraska. In addition, he serves on the editorial board for Medicine

and Science in Sports and Exercise and the Journal of Strength and

Conditioning Research.

Additional References

Anderson, K., et al. (1987). Diet-hormone interactions; protein/carbohydrate ratio alters reciprocally the plas-

ma levels of testosterone and cortisol and their respective binding globulins in man. Life Sce . 40:1761-1768.

Foster-Powell, K., and Miller, J. (1995). International tables of glycemic index. Am J Clin Nutr . 62(1):8715-

8905.

Kenn, N., et al. (1997). Weight loss is greater with consumption of large morning meals and fat-free mass is

preserved with large evening meals in women on a controlled weight-reduction regimen. J Nutr . 127(1):75-82.

Rabinowitz, D., and Ziebler, L. (1963). Suggested variations in plasma insulin and HGH concentrations dur-

ing one feast-famine cycle. Nature . 199:913-915.

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Bodybuilding Supplement Guide 23

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