Basic Nutrition Principles Take 1.

Hey!

Todays episode is about Nutrition basics (again) and we're going to talk about some pretty basic Stuff about Nutrition.

First we’re gonna talk about Macronutrients which consist of carbohydrates, protein & fats.

1. Protein.

Let’s get down to business…

First of all, the majority of your protein must come from natural sources, (FOOD that is) not supplements! If you need to supplement in order to consume your daily protein quantity goal, do so wisely and pick a protein that comes from non - dairy sources like lean beef protein (my opinion). If you HAVE to have dairy proteins consume hydrolyzed whey isolate which is ALMOST free of lactose (no matter what the label claims). I won’t get into details why beef protein is far superior than dairy derived proteins but you should trust me on this and don’t get caught up in the hype that the big supps companies create. Just search, investigate, educate yourself and THEN make an informed decision of what you put in to your body.
Hell, I DO use protein supps, but 95% of my macronutrients come from food, got the picture?

Best Natural sources of animal and plant derived protein are Lean Beef, white fish (excellent source of omega fatty acids too), egg whites, brown rice (yes it’s a fantastic carb source but also contains fantastic but NOT complete protein too), beans, Cassius, hazelnuts, almonds and last but not least oatmeal (yes! Oatmeal). Plant proteins are not complete proteins especially for athletes and bodybuilders BUT they're very useful and if you use them smart, you won't regret it as they produce far less toxins than animal proteins. That said you should try and make a wise use of both in the quantities your body requires.
If you train like a beast (hell yeah!),  I'd suggest to consume 3 - 4 Grams per/Kg of bodyweight in order to build some serious muscle. That would be roughly 300 - 400 Grams per day for a 100 Kg (220 lbs.) athlete.

Next, on to carbs (carbohydrates)

I’ll try to use as less scientific slang as possible here.

First thing of course is to pick natural unprocessed sources of carbs.


Lets go!

Oatmeal, sweet potatoes, yams, brown rice or brown pasta, broccoli, cabbage, tomatoes, low fructose containing fruits (but not pre contest), Potatoes, veggies. From supplements I'd suggest waxy maize starch. It's one of the finest carbs you can put in your body.

Now, carbohydrates have this thing that we geeks call GI (or Glycemic Index) which basically defines the speed with which your body absorbs that carb and the effect that carb has on your blood glucose levels.

Low Glycemic index equals slower digestion rate and thus, more longer periods of sustainable energy.

High Glycemic index means faster digestion & faster energy spikes for shorter periods of time (I know the explanation is too simple but the purpose here to KISS (Keep It Simple Stupid).

Now, Low GI (55-) is contained in most Veggies & some fruits, whole grain products etc.

Medium GI (55+) Whole wheat products, sweet potatoes.

High GI (70+) white potatoes, white bread, watermelons, white rice etc.

With all the above said, the total GI of a meal is lower when we combine proteins, carbs and fats together thus, you do not need to crazy over GI.

If a white potato has a very high GI for you, then combine it with a
lean sirloin stake and 2 Tbs. of sesame oil and voila!  You have a medium GI meal, cool eh? ;)

Fats

Fats are not the enemy, on the contrary, fats keep your cardiovascular system running like a fine tuned engine PLUS they help burn subcutaneous fat. The good necessary fats or as we call them, the Essential fats are usually mentioned as essential fatty acids.

Good fat sources are the omega group of fats (Omega 3-6-9) and CLA. The best natural sources for those fats are (drumroll):

Fish (preferably white), canola oil, olive oil, sesame oil, almonds, cassius peanuts, hazelnuts, and yes, peanut butter BUT in low quantities because if you eat 2 pounds of skippy a day you’ll find yourself rolling downhill like a bowling ball.

That’s pretty much what you need to know for the 3 basic macronutrients without going in to details.

In the next episode of me murmuring, I’m gonna tell you about the ingredients that work as transporters and help the body use all the macronutrients PLUS they are responsible for good health. These are none other than the micronutrients. “The health elements” as I like to call them. These are the Vitamins, Minerals and Trace Elements and without them all the protein in the world won’t do you any good. I’ll fill you in on those at the part of my basic nutrition principles series.

Until Next Time…

Yours in Muscle and Health..

Harry C.