December 18, 2013

Nutrition – Back to Basics!

December 18, 2013
By  |  0 Comments

Looking for appropriate information on the internet can be a struggle with nutritional basics often being over looked.  We’ve decided to take you back to GCSE/A Level biology.   Nutrition doesn’t have to be complicated, keep things simple and get the results you desire.  Remember we are here to help so feel free to fire questions our way via the website and on twitter.

 

Carbohydrates:

Carbohydrates are the body’s primary energy source. There are a variety of carbohydrates; these include polysaccharides, dissaccharrides and monosaccharides. The terms ‘poly’, ‘di’ and ‘mono’ gives you an indication of how long the chain is and how long it will take to be broken down before it can enter the blood stream. Ultimately when these chains are broken down to their simplest form, glucose is the product.  Polysaccahrides are long chains therefore will take longer to break down and enter the blood stream.

 

Complex Carbohydrates | physique Boss

 

DO NOT FEAR CARBS! Carbohydrates can be a very useful tool in your nutritional plan to help optimize body composition.  They will stimulate the release of the (storage hormone) insulin. Insulin will kick start your recovery process by providing the driving force to transport the muscle building nutrients from the bloodstream into the muscle cells.

 

Examples

 (Monosaccharide’s)

  • Glucose (blood sugar)
  • Fructose (fruit sugar)

 

(Disaccharides)

  • Sucrose (table sugar)
  • Lactose (milk sugar)

 

(Polysaccharides)

  • Plant Polysaccharides (starch and cellulose)
  • Animal Polysaccharides (glycogen)

 

Low Glycemic carbohydrates will be broken down slowly. Therefore create less of an insulin response. Examples include :-wholegrain rice, porridge, whole wheat bread

High Glycemic Carbohydrates are broken down and enter the blood stream much faster. This will create a drastic insulin response.  Examples include: Dried fruits, white potato, Lucozade

Carbohydrates can be a very useful tool despite the bad press they have received over the last few years.  Consuming them when we need them rather than when we want them is the key.  Your largest daily carbohydrate bolus should be consumed post training.

 

Protein

Proteins are the building blocks for the formation of new muscle tissue. Proteins are made up of amino acids. There are 21 amino acids, 9 of them being essential and 12 being non-essential. Essential amino acids have to be consumed through the diet as the body cannot make them. To maximize muscle building response all 21 amino acids should be present within the blood stream. Eating a variety of protein sources at each meal will allows for us to get a greater blend of amino acid.

The essential amino acid leucine has been shown to activate the muscle protein synthesis. For the average 200lbs athlete, consuming a meal that contains 3 to 4g of leucine is a suitable quantity to aim for, this value will maximize the muscle synthesis response.

d. paddon-Jones, M. sheffield-Moore et al., Am J physiolEndocrinolMetab., 286, pp. E321-328 (2004).

K.d. Tipton, A.A. Ferrando et al., Am J physiol., 276, pp. E628-634 (1999)

Protein Steak & venison | Physique Boss

 

Protein sources rich in leucine

  • Chicken
  • Lean beef
  • Whole eggs
  • Whey protein

 

 

Fats

Dietary fats are the most energy dense macronutrient; they will provide 9 calories per gram. Therefore, they provide a great source of stored energy.

Fats are used as the building blocks for many hormones in the body. They also play a role in brain and central nervous system health. The 3 main types of fat include. Saturated, monounsaturated and polyunsaturated. Each of these fats play a pivotal role in the body, that’s why it’s important to get a mixture of them all in your diet.

Healthy Fats | Physique Boss

Examples

  • Almonds – Great on the go snack, rich in vitamin E.
  • Extra virgin olive oil – High levels of Monounsaturated fatty acids. Tip use as a dressing rather than to cook with. Great with salads.
  • Fish oil- Rich in omega 3. Omega 3 is a polyunsaturated fatty acid. Again, can use it as a dressing, but not to cook with. Mix it in with your protein shakes to make sure you get your essential fat in for the day.

 

Pre Workout Nutrition

 

Pre workout nutrition tips.

Keep the meal 1-2 hours before you train low in carbohydrates, this will ensure that you feel alert /awake during the session also low in fat because by the time you finish training, this meal will be broken down and entering the blood stream. Typically after a hard workout when we consume a large bolus of carbohydrates, this will create an insulin response. Insulin is a storage hormone, therefore if there is fat circulating in the blood stream when insulin levels are elevated then we are more likely to store body fat.

Pre workout meal examples

  • Chicken and egg whites
  • Whey protein shake
  • Turkey and green beans
  • Tunasteak and broccoli

 

Pre Workout Supplement Stack

  • BCAA
  • Vitamin C

 Giving the body a readily available form of protein is a great way to start you training session, this will ensure that the muscle is not broken down and used as the bodies energy source. Vitamin C is a water soluble vitamin. It is a great natural way to reduce the amount of cortisol being produced during your training session. Cortisol is a stress hormone that can blunt muscle gain and prevent fat loss.

 

intra Workout Nutrition

 

Intra workout nutrition tips

Why not start your recovery process as you are training. A readily available form of protein from branch chained amino acids, vitamin c and a simple sugar such as maltodextrine will allow you to achieve this. Consume this intra workout drink approximately 30 to 40 minutes into your training session, or sip throughout your workout.

 

Supplement stack Intra workout

  • BCAA
  • Simple Sugars i.e. Maltodextrine
  • Vitamin C

 

Post Workout Nutrition

 

Post workout nutrition tips

Straight after your session giving the craving muscle an easily digestible form of protein is ideal.

1 hour later consume a meal that would consist of complex carbohydrates, a low fat source of protein and some green vegetables/salad.

 

Post Workout Supplement

  • Whey Protein Isolate

 

Post Workout meal contains (1hr later)

  • Carbohydrate
  • Protein
  • Low fat
  • Vitamins and Minerals through vegetables/salads

 

Post Workout Meal examples

  • Chicken, sweet potato, lettuce, tomato and cucumber.
  •  Cod fillet, Baked Potato and green beans.

 

We hope you have found this information useful.  Remember, this just covers the BASICS.  There is always more to learn so get out there and BOSS IT!

 

Ask us a question | Physique Boss

The time has come for you to take charge of your physique! Your one-stop-shop for all training and nutritional requirements. Our mission is simple... To help you achieve your physique goals!