Wednesday, April 17, 2013
Tuesday, April 9, 2013
Body Building Basics Part Two
To follow up on last months, introduction to nutrition
and body building, here is the second half, enjoy!
We left off with appropriate ratios for carbohydrates,
protein, and fat (50-60%, 25-30%, and 20% respectively). Fat levels are kept to 20% as “a high-fat
diet appears to impair high intensity exercise capacity relative to a
high-carbohydrate diet” (Lambert, Frank, and Evans 317-327).
 |
| Source: basichealthtips.net |
A study in the journal of Sports Medicine, showed that a diet low in saturated animal fat and
refined foods/carbohydrates had a 20% decrease in the testosterone level. This is insufficient research to indicate if
saturated fat increases testosterone/muscle mass, more research needs done in
this area. A Journal of Applied Physiology indicated that an increase in
testosterone is related to an increase in muscle mass by increasing protein
synthesis.
Post-Workout nutrition and meals are a crucial component to
building muscle. The goal is to keep the
body in an anabolic state where the body is synthesizing protein vs. a
catabolic state where protein is being used as energy. This explains why it is difficult to lose fat
mass and build muscle simultaneously, during the weight loss phase of a
diet/exercise program an individual can expect to lose fat and muscle as muscle
is used over fat as energy when inadequate calories are consumed. Going back to post workout meal consumption, Esmarck
et al. reported that the consumption of 10 g protein, 7 g carbohydrates, and 3
g of fat (roughly the equivalent of 10 oz of 1% milk) increased muscle mass
post workout immediately. “When this
same supplement was ingested 2 hours after resistance exercise in a separate
group of individuals, no increase in muscle mass was observed” (Lambert, Frank,
and Evans 317-327).
Esmarck B, Andersen JL, Olsen S, et al. Timing of postexercise
protein intake is important for muscle hypertrophy with resistance training in
elderly humans. Journal of Physiology 2001; 535 (Pt ): 31-11)
Rennie MJ, Tipton KD. Protein and amino acid
metabolism repletion after high-intensity intermittent exercise during and
after exercise and the effects of nutrition. Annual Review Physiology 1977; 42:
129-32, Nutrition 2000; 20: 457-83.
Monday, April 1, 2013
From Our SCAN Students: Do Our Bodies Really Need A Juice Detox?
Detoxing, juicing, cleansing, these seem to be the latest buzzwords. If you belong to a gym, yoga studio, or other exercise group, you have likely heard these words once or one too many times. Also, many gyms are even offering discounts on cleanses if you purchase them directly through them. This raises a couple of questions – what exactly is this doing to the body? Is this really healthy? Does this help shed pounds? How safe are these?
You’ve probably heard of some of the more popular examples of these detoxes and cleanses, which include the Blue Print Cleanse, The Master Cleanse, Organic Avenue, and Ritual Cleanse.
Let’s take a look at what these cleanses are actually doing to the body. While upfront it looks like these cleanses are good for you, reducing toxins, triacylglycerol, and cholesterol levels, it’s been found that the levels return to their normal state once the body is back on solid foods. While many individuals are jumping to these cleanses as a way to detox the body, it’s really unnecessary. The body already naturally removes most toxins, that is the function of our colon, kidneys and liver.
For those individuals looking to shed a few pounds, the juice cleanses may be a quick fix, but that is because most of what is lost is water weight. These cleanses vastly reduce your caloric intake, so your body release glycogen for extra energy. The glycogen then holds on to the water in your body, so when the glycogen is used, the water weight is lost. When resuming a normal diet, the water weight returns to the body.
Is this harmful? For a few days, no, you’re not going to do any major damage to the body. However, over time juices and cleanses are depriving your body of calories and essential nutrients. Calories are energy and the body needs this energy to function properly. Reduced calories can also lead to loss of lean muscle mass if there is a significant reduction in protein.
And if this isn’t enough to make you want to keep eating actual food instead of liquid for your meals, these detoxes are not cheap. They can run upwards of $100/day to drink your meals!
Laura Georgian, M.S., holds her Master of Science in Nutrition from the University of Bridgeport and is currently a part time Dietetics student at the University of Northern Colorado, working towards her second Bachelors degree, expected December 2013. She enjoys sweating every day, travel, and checking out new restaurants & wine bars. An avid runner, she has two half-marathons under her belt and looking to add a third to the list!
Follow her on Twitter: @NJNutritionista
Monday, March 25, 2013
Banish the Bloat: Surprising Reasons Why Your Jeans Won’t Zip
Nothing is worse than being three beers away from the Good Year Blimp. Or a large fry from an unnamed fast food chain. What really is behind foods that keep us sporting abs or reaching for a parka?
1. Slow down. Fast eaters (myself included) suck down a lot more air than those that leisurely pick at their meals. Other culprits include: chewing gum, smoking, carbonated beverages, and large meals.
2. Don’t be a pill. Steroids, birth control are some offenders when it comes to bloating. If you are on a new prescription and realize that you’re feeling bloated, talk to your doctor about switching to something else. Never stop a medication cold turkey. Let them know if you’ve changed your diet as well.
3. Potassium-rich foods: avocados, celery, vegetables, fresh unprocessed foods are key to beating puffiness from extra salt in processed foods.
4. Get on the wagon. Skip that extra beer, cocktail, or lovely glass of wine at happy hour or dinner. Alcohol keeps the body from digesting foods properly. If you must imbibe, make like the Russians and stick to vodka. It has little fructose and little sugar.
5. Be a little more sensitive and try an elimination diet. Some people have intolerances to the lactose in dairy products, gluten in bread, cereals, and grains, or just don’t digest the fructose or fruit sugar in fruit. EA Stewart, RD-Nutritionist was quoted in the March 2013 issue of Allure magazine as stating, “you’re trying to eat healthily, but it ultimately backfires by causing these symptoms” when it comes to fructose. She will put her clients on a diet that is free from fructose, lactose, and omit certain fruits/vegetables and even wheat. I’ve never heard of many RDs on the gluten sensitivity but am starting to take greater notice and interest from colleagues who find success from elimination diets.
6. Try cutting the following things: sugar free foods, high fat and fried foods, and ditch extra bread and/or carbs. Sugar-free foods have sugar alcohols that don’t digest well, fat is hard for the intestines to break down, and think about the last time you ate at the Olive Garden? Did you need the 2 bread sticks with the super-size order of pasta, with the extra croutons on the salad? A big, carb-laden meal like that sends all the fluids to the stomach and gut to break down…and makes it hard to zip up after!
Friday, March 15, 2013
There's Plenty of Fish in the Sea: How to Choose the Safest
Seafood is a great source of protein, contains those elusive Omega-3 Fatty Acids but can contain scary levels of mercury. Check out the infographic from Greatist located here:
Sunday, March 10, 2013
Got Zits? Increasing Evidence Links High Glycemic Index Foods and Dairy Products to Acne
Before you dump your milk out please know that there is ‘increasing evidence of a connection between diet and acne…medical nutrition therapy can play an important role in acne treatment’ according to a new study published in the Journal of the Academy of Nutrition and Dietetics.
Upwards of 17 million Americans have acne. Research has been going on since the 1800s and during the 1960s research debunked the old myths that sugar, fat, and chocolate were culprits at the time. Research from the 1960s until now also show that diet does not cause acne but can exacerbate it.
Before you pour the milk out and dodge yogurt try an elimination of dairy for a few days to a week and seek out non-dairy sources such as coconut/almond/hemp milk, other sources are kale, canned salmon/sardines, blackstrap molasses, white beans, figs, sesame seeds, bok choy, and oranges; consider taking a calcium supplement in the evening that also has Magnesium and Vitamin D.
Source:
"Acne: The Role of Medical Nutrition Therapy," Jennifer Burris, MS, RD, CDE, CNSC, CSSD; William Rietkerk, MD, MBA; Kathleen Woolf, PhD, RD, FACSM. Journal of the Academy of Nutrition and Dietetics, Volume 113/Issue 3 (March 2013), DOI: 10.1016/j.jand.2012.11.016, published by Elsevier.
Friday, March 8, 2013
Bodybuilding Basics (Part One)
This past weekend in Columbus, Ohio was the Arnold Sports Festival and Fitness
Expo (to locals, it’s just the Arnold
or the Arnold Classic). It has grown
from bodybuilding, phenomenal physiques, and strong man competitions to
covering everything from gymnastics, cheerleading, ‘mighty mitts’ (guys with the
strongest hands), to an expo of 700 booths that almost rivals FNCE.
Despite going to about 200 different booths, there was zero
representation from the dietetic community from this measly cross-section. This is a curious population made up of young
men in their 20s, intrigued folks looking for something to do, and a lot of
soccer moms/dads. “Sports Nutrition”
signs were everywhere. Companies with
claims to ‘gain lean body mass’, ‘improve strength’, and ‘eating clean’ were
everywhere but after about 3 hours, one dietitian wasn’t to be found. No one claiming to be a dietitian was found
but there were a lot of ‘nutritionists’.
Frankly, this is a multi-million dollar industry and
dietetics needs to be able to adapt and get in on this diverse population. This is the first part of a 3 part series to
provide information on the sport of bodybuilding which will also include figure
shows which are gaining popularity among women.
“Participants in the sport of bodybuilding are judged by
appearance rather than
performance. In this respect, increased muscle size and
definition are critical
elements of success.” (Lambert, Frank, and Evans 317-327)
Bodybuilding is broken up into two parts, off-season, and
pre-show. The basis of the off-season is
to build body mass and fat mass. Fat
mass or energy stores are later used for muscle anabolism (muscle building).
Pre-show is a period of time lasting 6-12 weeks where the
body builder attempts to maintain muscle mass while reducing body fat to low
levels.
“During the pre-contest phase, the bodybuilder should be in negative
energy balance so that body fat can be oxidized.” (Lambert, Frank, and Evans 317-327), this is
also a time of negative Calorie balance.
Protein consumption comprising of 30% of the diet will reduce lean mass
losses at this time.
Suggested ratios for body builders are 55-60% carbs, 25-30%
protein and 15-20% fat for the off-season and pre-show. Foods that rank low on the glycemic index are
preferred (sweet potatoes, whole grains, brown rice). Processed foods high in
sugar are avoided during the pre-show period as they lead to increased fat mass
and water retention.
Estimated protein consumption of 1.2-1.7 g/kg of body weight
was initially thought to be adequate but the research in this area is
shaky. Moderate exercisers where studied
with protein intakes of 1.6g/kg/day.
This very high level was no more effective in promoting a positive
nitrogen balance than 0.8g of protein/kg/day (Lambert, Frank, and Evans 317-327). Other variables include how steady the level
of training was and the intensity of the exercise coupled with recovery time.
Lambert, Charles
P., Laura L. Frank, and William J. Evans. "Macronutrient Considerations
for the Sport of Bodybuilding." Sports Medicine. 34.5 (2004):
317-327. Print.
<http://www.sportsnutritionworkshop.com/files/14.spnt.pdf>.
Protein and amino acid metabolism repletion after high-intensity
intermittent exercise during and after exercise and the effects of nutrition. Rennie
MJ, Tipton KD. Annual Review Physiology
1977; 42: 129-32, Nutrition 2000; 20: 457-83.
Print.<http://www.tandfonline.com/doi/full/10.1080/02640414.2011.574722>.
Gina Lesako RD, LD is the SCAN blog coordinator (those interested in writing for SCAN can email her directly at glesako@gmail.com, resolve to increase your online exposure).
She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).
She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).
Find her on SCAN: http://www.scandpg.org/dietitians/15720/
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