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).
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| 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.
