[ Pobierz całość w formacie PDF ]
a protein deficiency, sports nutritionists should place their emphasis on
optimization of an athlete s health, body composition and performance (the
intersection, discussed earlier).
To this end, it s important to come right out with it in some cases, when trying
to optimize health, body composition, and performance, athletes should eat
more protein.
I know, I know, we just pissed off about 75% of the world s dietitians and
coaches. For years they ve been sold on the idea that you don t need more
protein to get huge. And guess what, they re probably right. (And as a
grappler, you don t necessarily have to be huge). So we re not arguing that
more protein will make you huge and strong. Rather, we re arguing that there
are other benefits associated with an increased protein intake that make
eating more protein important. These benefits may include:
74
1. Increased Thermic Effect of Feeding.
While all macronutrients require metabolic processing for digestion,
absorption, and storage or oxidation, the thermic effect (metabolic effect) of
protein is roughly double that of carbohydrates and fat. Therefore, eating a
higher protein intake (relative to the RDA) may actually promote fat burning
and a higher metabolism. Just be sure to get that protein every 2-3 hours.
2. Increased Glucagon.
Protein consumption increases blood concentrations of a hormone called
glucagon. Glucagon is responsible for greater fat movement out of fat cells.
Also, glucagon decreases the amounts and activities of the enzymes
responsible for making and storing fat in adipose and liver cells. As a result,
increased protein intakes may decrease daily fat balance, leading to fat loss
and an increased muscle: fat ratio.
3. Increased IGF-1.
Protein and amino-acid supplementation has been shown to increase the IGF-
1 response to both exercise and feeding. IGF-1 is a hormone related to
muscle growth. Therefore another advantage associated with consuming
more protein may be more muscle growth when overfeeding and/or muscle
sparing when trying to lose fat.
4. Reduction in Cardiovascular Risk.
Several studies have shown that increasing the percentage of protein in the
diet (from 11% to 23%) while decreasing the percentage of carbohydrate
(from 63% to 48%) lowers bad cholesterol and triglyceride concentrations in
the blood while increasing good cholesterol in the blood.
5. Improved Weight-Loss Profile.
Researchers have demonstrated that reducing the carbohydrate ratio from
3.5:1 to 1.4:1 increases body fat loss, spares muscle mass, reduces triglyceride
concentrations, improves satiety, and improves blood glucose management
during fat loss diets.
6. Increased Protein Turnover.
As discussed in the introduction, all tissues of the body, including muscle, go
through a regular program of turnover. Since the balance between protein
breakdown and protein synthesis (building) governs muscle protein turnover,
increased protein turnover may best improve muscle adaptations to training.
By increasing protein synthesis (building) and protein breakdown, a diet high
in both protein and energy intake may help break down muscle more rapidly.
While this might not sound good at first glance, think about it this way. If
you re breaking down muscle faster, training hard, and eating properly, you ll
actually build that broken down muscle back up faster. This means that your
75
body will become better adapted to your training and this will happen much
more quickly.
7. Increased Provision of Auxiliary Nutrients.
Although the benefits mentioned above have related specifically to protein
and amino acids, it's important to recognize that we don't just eat protein and
amino acids we eat food. Therefore, higher protein diets often provide
other nutrients that could enhance performance and/or muscle growth. These
nutrients include creatine, branched chain amino acids, conjugated linoleic
acids, and/or additional nutrients that are important, yet remain to be
discovered.
8. Increased Satiety.
Protein foods are more filling than other foods. When someone increases their
protein intake, they tend to reduce their chances of overeating on other
foods. This considerably helps out with body weight management.
In the end, any discussion of protein intake that begins and ends with a
conversation about whether protein builds big muscles is incomplete. After
all, with the powerful metabolic effects that protein promotes, protein intake
needs to be examined for its ability to assist in body composition improvement
namely boosting metabolism and improving the muscle: fat ratio.
If you re still wondering how much you should be eating, here s a good rule of
thumb. Begin by eating around 2.2g protein/kg body mass (or 1g protein/lb
of body mass). To this, add carbohydrate and fat in order to meet total daily
energy needs.
However, as discussed in the outcome-based decision making section
(coming up in Chapter 9), this strategy should not be the end of the story.
Truly, the best way to optimize your protein intake would be to experiment
with a variety of levels of dietary protein (adjusting carbohydrate and fat
energy to compensate for the increases or decreases in protein intake).
Throughout your experiments, assess your personal performance and body
composition in order to determine which intake creates the best response.
Carbohydrates
Dietary carbohydrate intake has become the source of much debate lately.
Of course, the US Food Guide Pyramid and the Canadian Food Guide
continue to recommend a high carbohydrate diet. However many experts
have challenged these recommendations with research that demonstrates
higher carbohydrate diets can lead to serious health problems and a difficult
time with fat loss.
76
So, what should you do? Well, in sedentary folks, a lower carbohydrate intake
has been shown to lead to weight loss, losses in body fat, a better
preservation of muscle mass and favorable changes in triglycerides and
good cholesterol. However, it s likely that athletes following a similar low
carb diet would suffer impaired exercise performance, a reduction in work
capacity, suppressed immune function, and an increase in perception of
effort during normal exercise tasks. So, from this, it should be clear that mid- to
long-term low carb diets are probably not the way to go for athletes.
However, this does not mean that athletes have to swing to the opposite side
of the spectrum and eat high carb diets! High carb diets containing 70%
carbohydrate may be too high for anyone, with the exception of endurance
athletes. [ Pobierz całość w formacie PDF ]
zanotowane.pl doc.pisz.pl pdf.pisz.pl freetocraft.keep.pl
a protein deficiency, sports nutritionists should place their emphasis on
optimization of an athlete s health, body composition and performance (the
intersection, discussed earlier).
To this end, it s important to come right out with it in some cases, when trying
to optimize health, body composition, and performance, athletes should eat
more protein.
I know, I know, we just pissed off about 75% of the world s dietitians and
coaches. For years they ve been sold on the idea that you don t need more
protein to get huge. And guess what, they re probably right. (And as a
grappler, you don t necessarily have to be huge). So we re not arguing that
more protein will make you huge and strong. Rather, we re arguing that there
are other benefits associated with an increased protein intake that make
eating more protein important. These benefits may include:
74
1. Increased Thermic Effect of Feeding.
While all macronutrients require metabolic processing for digestion,
absorption, and storage or oxidation, the thermic effect (metabolic effect) of
protein is roughly double that of carbohydrates and fat. Therefore, eating a
higher protein intake (relative to the RDA) may actually promote fat burning
and a higher metabolism. Just be sure to get that protein every 2-3 hours.
2. Increased Glucagon.
Protein consumption increases blood concentrations of a hormone called
glucagon. Glucagon is responsible for greater fat movement out of fat cells.
Also, glucagon decreases the amounts and activities of the enzymes
responsible for making and storing fat in adipose and liver cells. As a result,
increased protein intakes may decrease daily fat balance, leading to fat loss
and an increased muscle: fat ratio.
3. Increased IGF-1.
Protein and amino-acid supplementation has been shown to increase the IGF-
1 response to both exercise and feeding. IGF-1 is a hormone related to
muscle growth. Therefore another advantage associated with consuming
more protein may be more muscle growth when overfeeding and/or muscle
sparing when trying to lose fat.
4. Reduction in Cardiovascular Risk.
Several studies have shown that increasing the percentage of protein in the
diet (from 11% to 23%) while decreasing the percentage of carbohydrate
(from 63% to 48%) lowers bad cholesterol and triglyceride concentrations in
the blood while increasing good cholesterol in the blood.
5. Improved Weight-Loss Profile.
Researchers have demonstrated that reducing the carbohydrate ratio from
3.5:1 to 1.4:1 increases body fat loss, spares muscle mass, reduces triglyceride
concentrations, improves satiety, and improves blood glucose management
during fat loss diets.
6. Increased Protein Turnover.
As discussed in the introduction, all tissues of the body, including muscle, go
through a regular program of turnover. Since the balance between protein
breakdown and protein synthesis (building) governs muscle protein turnover,
increased protein turnover may best improve muscle adaptations to training.
By increasing protein synthesis (building) and protein breakdown, a diet high
in both protein and energy intake may help break down muscle more rapidly.
While this might not sound good at first glance, think about it this way. If
you re breaking down muscle faster, training hard, and eating properly, you ll
actually build that broken down muscle back up faster. This means that your
75
body will become better adapted to your training and this will happen much
more quickly.
7. Increased Provision of Auxiliary Nutrients.
Although the benefits mentioned above have related specifically to protein
and amino acids, it's important to recognize that we don't just eat protein and
amino acids we eat food. Therefore, higher protein diets often provide
other nutrients that could enhance performance and/or muscle growth. These
nutrients include creatine, branched chain amino acids, conjugated linoleic
acids, and/or additional nutrients that are important, yet remain to be
discovered.
8. Increased Satiety.
Protein foods are more filling than other foods. When someone increases their
protein intake, they tend to reduce their chances of overeating on other
foods. This considerably helps out with body weight management.
In the end, any discussion of protein intake that begins and ends with a
conversation about whether protein builds big muscles is incomplete. After
all, with the powerful metabolic effects that protein promotes, protein intake
needs to be examined for its ability to assist in body composition improvement
namely boosting metabolism and improving the muscle: fat ratio.
If you re still wondering how much you should be eating, here s a good rule of
thumb. Begin by eating around 2.2g protein/kg body mass (or 1g protein/lb
of body mass). To this, add carbohydrate and fat in order to meet total daily
energy needs.
However, as discussed in the outcome-based decision making section
(coming up in Chapter 9), this strategy should not be the end of the story.
Truly, the best way to optimize your protein intake would be to experiment
with a variety of levels of dietary protein (adjusting carbohydrate and fat
energy to compensate for the increases or decreases in protein intake).
Throughout your experiments, assess your personal performance and body
composition in order to determine which intake creates the best response.
Carbohydrates
Dietary carbohydrate intake has become the source of much debate lately.
Of course, the US Food Guide Pyramid and the Canadian Food Guide
continue to recommend a high carbohydrate diet. However many experts
have challenged these recommendations with research that demonstrates
higher carbohydrate diets can lead to serious health problems and a difficult
time with fat loss.
76
So, what should you do? Well, in sedentary folks, a lower carbohydrate intake
has been shown to lead to weight loss, losses in body fat, a better
preservation of muscle mass and favorable changes in triglycerides and
good cholesterol. However, it s likely that athletes following a similar low
carb diet would suffer impaired exercise performance, a reduction in work
capacity, suppressed immune function, and an increase in perception of
effort during normal exercise tasks. So, from this, it should be clear that mid- to
long-term low carb diets are probably not the way to go for athletes.
However, this does not mean that athletes have to swing to the opposite side
of the spectrum and eat high carb diets! High carb diets containing 70%
carbohydrate may be too high for anyone, with the exception of endurance
athletes. [ Pobierz całość w formacie PDF ]