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14 Bodybuilding Supplement Guide
If the human body could list its top-10 mostefficient processes, adaptation would proba-bly rank number one. Evolution over mil-lions of years has turned the species into aform thats geared not for the production of a
slim waist or muscular arms, but for survival. Inages past, periods of famine were common. Yet thehuman race prevailed. The catch, unfortunately, isthat those who have a considerable propensity tostore fat survived. Thus, the 20th-century human issomeone who has adapted to years of food short-ages through a nauseating ability to maintain apear-shaped torso. So much for survival of thefittest.
Consequently, when the innocent dieter initiatesa restrictive diet, the bodys response is to kick intosurvival mode. That, in essence, is a signal to storefat to offset an anticipated period of insufficientcalorie intake. Compounding matters is a gradualdecline of the bodys metabolism, rendering thetask of fat loss even more difficult.
The process is no different from any other thebody performs when encountering changeitadapts. 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 normallifestyle. 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 itdoes, your body will respond with its own good-will gesture, a liberation of its suddenly unneces-sary fat stores.
Facts and Fallacies of FoodAll food can be separated into three basic types:
proteins, carbohydrates and fats. Together theyform the basis of all diets and, along with exercise,ultimately determine changes in body composition.
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 bodys buildingblocks for muscular repair, maintenance andgrowth. Adequate protein intake ensures thepreservation of muscle tissue and enhances recov-ery from both strenuous workouts and daily activi-ties. Since exercise causes significant damage tomuscular tissue and subsequent growth requiresadequate recovery, protein is often the missing fac-tor. If you dont take in enough protein, your mus-cle may not be spared and youll experienceappreciable decreases in metabolism.
Fallacy 1:The RDA for Protein Is SufficientThe recommended dietary allowance, or RDA,
for protein is approximately .36 grams per poundof bodyweight. Based on that, a 200-pound manwould require a mere 72 grams of protein daily.That may be sufficient for a sedentary individual,but when you factor in strenuous activity such asendurance or weight training, the RDA is grosslyinadequate. In fact, research studies have suggest-ed that consuming the RDA for protein during pe-riods of intense training may lead to loss ofmuscular tissue.1,2 Its apparent that protein re-quirements depend on an individuals activitylevel, to the extent that a range between .64 and .91grams of protein per pound of bodyweight is ap-propriate.1.,2
The bodys primary fuel for energy is derivedfrom carbohydrates. Theyre especially importantfor aerobic activities and high-volume weighttraining and are also used during periods of recov-ery. As with protein, inadequate intake of carbohy-drates can compromise exercise performance andduration; however, based on the recommendationsof most dietitians, you might mistakenly believe
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Diet Facts, Fallacies and Strategies forBuilding Muscle and Burning Fat
by Jeffery Stout, Ph.D.
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that there are no perils involved in carbohydrate consumption.
Fallacy 2: The More Carbs the BetterContrary to whats 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, asituation in which weight gain is often the goal, overindulgence inhigh-carb foods can be as detrimental to waistlines as excess fat. Whilemany people believe that spare carbohydrates are in large part storedfor energy, its 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 muscularendurance with diets in which as little as 40 percent of the caloriescome from carbohydrates vs. those that contain more than 60 percentcarb.4,5 Studies have also repeatedly demonstrated that the total calorieintake is the dominant factor in weight loss.6,7
Its obvious that fats have endured more than their share of abuse.Saturated fats, in particular, are considered a key contributor to heartdisease, an epidemic thats claimed more lives than the flood in Gene-sis. Fats also carry more than twice as many calories per gram as eithercarbohydrates or protein. Though its true that an excessive fat intake isthe best way to make yourself resemble a blimp, its also a fact that fatis necessary for proper metabolic function, for hormone production andas an energy source.
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Fallacy 3: Avoid Fat EntirelyMost 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 canonly be deposited in adipose tissue. Thats absurd. In reality the bodyuses dietary fat for energy when its 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 isnt 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 50percent fat, as long as the total calorie consumption is identical. 6,7
Its evident that the low-calorie, lowfat, high-carbohydrate diets thatdietitians and others have been advocating for years are in fact fallacies.(More on the essential fats in Chapter 6.)
All Carbohydrates Are Not Created EqualNow that you know to avoid excess carbohydrates, its time to look at
the type of carbs you should eat. Though all carbohydrates break downinto glucose and are released into the bloodstream, the speed at whichthe process occurs varies drastically with different carbohydrates. Theabsorption rate is a critical factor in energy levels, fat reduction andoverall health. Foods have been assigneda glycemic-index rating, a measure ofhow fast their carbohydrates enter thebloodstream to be used as energy orstored as glycogen, a preserved form ofenergy. High-glycemic foods are avail-able quickly for use as energy; while thatmay seem optimal, in actuality they trig-ger a hormonal reaction that has reverseeffects.
High-glycemic carbohydrates producea rush of glucose into the bloodstream,elevating blood sugar levels dramatical-ly. The sudden rise stimulates a releaseof the hormone insulin, which essentiallynegates the high-energy effects of glu-cose. The rapid release of insulin shuttlesthe glucose out of the bloodstream, ef-fectively dropping energy levels tolethargic lows. To make matters worse, italso takes the fatty acid energy sourcewith it, shoveling it into the fat cells forstorage. High-glycemic foods, therefore,carry a double curse, keeping you fat andlazy.
While manypeople believe
are in largepart stored for
energy, itsmore likelythat excess
carbs will beconverted to
While insulinpromotes fatstorage,growthhormone, orGH, effectivelyburns fat,builds muscleand improvesthe immunesystem.
Table 1: Glycemic-Index Rankings of Foods(All foods are rated in comparison to white bread, which is scored 100)
HighInstant 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)
LowGrapefruit 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)
ModerateIce 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)
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T h eI m p o rtance of
N u t r i e n tTi m i n g
The number andcontent of dailymeals is an extreme-ly important butoverlooked facet ofproper nutrition. Thetiming and quality offoods you eat, espe-cially pre- and post-workout, oftenmeans the differencebetween a successfuldiet and anotherfailed attempt atphysique enhance-ment. Skippingbreakfast, avoidingpostworkout mealsand consuming high-glycemic carbohy-
drates before workouts can easily transform a sound meal plan into adisaster. 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 burnfat. The process of digestion of meals requires calories by itself, so themore often your body must break down food, the more efficient it be-comes. Therefore, you should eat small meals throughout the day tomaximize your metabolic responseand 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 bre