The Triumvirate: Part II
This is the 2nd part in a 2-part series on Training for Endurance. The triumvirate: Diet and Supplementation is covered here; (Training was in the prior issue)
Step 3
The Diet
Basic Rules to Follow
1. Don’t skip breakfast
2. Limit unprocessed and high-glycemic carbohydrates most of the time.
3. Consume high-glycemic carbohydrates post-exercise (with some protein
as well).
4. Eat lean sources of protein.
5. Eat unsaturated fat (e.g., nuts, fat from fish, olive oil)
6. Eat as many fruits and vegetables as you can.
7. Eat frequent small meals (6 meals per day); every time you eat, that’s
a meal.
8. Never go on a starvation diet and never skip meals.
9. Take a multi-vitamin daily with iron.
10. Take 1200 mg of calcium daily.
Eat clean – that’s how we describe good eating. Clean eating is simple: choose lean sources of protein, unprocessed carbohydrate foods, and fats that are healthy. Now you shouldn’t need a PhD in Biochemistry to figure out how to eat clean or well. Sure, you can count calories, carbohydrates, protein, and fat until you’re blue in the face. But most of us (unless we can afford a personal nutritionist) don’t have time for that nonsense. So instead, we’ll make it easy for you. Use the list below to determine your food choices.
| Good Foods | ||
| Protein | Carbohydrate | Fat |
| Fish Eggs (mostly egg whites; but 3-4 whole eggs/week is fine) Skinless Chicken Breast Canned Tuna Milk Protein (Whey protein, Casein protein; seen mainly in protein powders and ready-to-drink protein shakes) Skim Milk Lean Cuts of Beef Soy Protein (in protein powders or drinks) |
Dry Beans Whole Oatmeal Brown Rice Yams, Sweet Potatoes High fiber/Low GI fruits (such as berries). |
Fat from cold water fish Olives and olive oil Peanuts, peanut butter, peanut oil Nuts in general |
| Bad Foods | ||
| Protein | Carbohydrate | Fat |
| Fatty meats Cold cuts Lunch meats Whole milk Hot dogs |
White bread Pasta White rice Most Cereals Fruit juice Bagels Sodas with sugar Pastries Cookies Cakes Candy Crackers Pizza Desserts Any drink that contains calories (e.g., beer) Anything with lots of sugar |
Butter Margarine Fat from cold cuts, fatty meats Fats from fried foods Hydrogenated oils or trans fats (seen in lots of packaged goods) Ice cream |
The goal is easy, choose the Good Foods 80% of the time! And if you
want to have a cheat day or cheat meal, then go ahead and eat a bucketful
of ice cream, or a bag of candy. Don’t feel guilty about it either.
Because cheating is part of your eating plan as well.
Another thing to keep in mind is that there are occasions when you want
to eat a sugary, high-glycemic carbohydrate (i.e., post-workout). But
most of the time, opt for the unprocessed, low glycemic carbohydrate
food source.
What to consume AFTER your workout or competition!
After exercise, the body is primed for nutrient uptake into the muscle cells. So what should you feed your hungry muscles? An abundance of research has provided clues as to what to consume after the workout, and it has been made clear that the best post-exercise formula should be a liquid meal for ease and rapid speed of digestion and rehydration, contain rapidly digesting, high glycemic index carbohydrates that stimulate the anabolic hormone insulin and lead to glycogen re-synthesis, and contain rapidly digesting protein in addition to essential amino acids and glutamine for an increase in muscle protein synthesis and decrease in protein breakdown.
It is absolutely critical that you consume a post-workout meal or drink within the first hour after exercise. In fact, if you can do it immediately after exercise, that’s even better!
Here’s why the post-workout drink is so important!
1. Restore Electrolytes and Water
Studies have shown that fluid replacement must occur both during and
after exercise because fluid and electrolyte replenishment is crucial
in maintaining cardiac output. It is also essential in regulating body
temperature, as elevations in temperature can sharply impair performance.
2. Replenish Glycogen Stores Rapidly
Early studies primarily focused on replenishment of glycogen stores
by consumption of a carbohydrate supplement both during and after exercise.
Carbohydrate supplementation stimulates insulin. Insulin has two major
roles: 1) facilitates the transport of glucose into the muscle cell;
2) stimulates enzymes responsible for the synthesis of glycogen from
glucose.
3. Protein
Protein is needed to facilitate the repair of injured muscles fibers.
Recommendation:
Consume roughly 300-500 calories right after exercise; make sure that
includes at least 20-40 grams of protein with the rest being carbohydrates
and just a touch of fat (less than 10 grams).
Your body’s engine – treat it with the right fuel!
Just as you wouldn’t fuel up a race car with cheap gas, why would
you fuel up your own body with junk food? Treat your body like it’s
a race car. Give it the best fuel. Don’t skip your meals, especially
breakfast. Eat 5-6 small meals per day. Eat small meals, eat frequent
meals. Grazing is better than gorging. Eat lean protein sources. Eat
healthy fats. Eat unprocessed carbohydrates.
The cheat day or cheat meal
You need to eat clean most of the time; but also, we emphasize that
you’ll also need to have cheat meals! You know, the kind that
involves you gorging on your favorite junk food, whether it’s
pizza, ice cream, or a bag of greasy potato chips. Your cheat meals
give you a break, both mental and physical.
As a general rule, try to have at least one cheat meal every three or
four days. This will keep you from going crazy from eating like a saint.
If you’re the type of person who is a perfectionist, you might
find it hard to have a cheat meal. You tell yourself, I’ve been
eating so well, training smart, and my performance is improving. Why
should I cheat? Well the answer is, you don’t have to cheat. Psychologically,
cheating gives you a mental break from having to be ‘perfect’
all the time. And one cheat meal per week is not going to adversely
affect your training or performance. Our advice: have a cheat meal every
now and then. Maybe it’s not once a week; maybe it’s once
per month. Either way, most of us need a break at one point or another.
Sample 3-day Eating Plan
| Day 1 | |
| Meal 1 | Omelet (3 egg whites, 1 whole egg), ½ cup oatmeal with Splenda (for sweetengin), 1 cup skim milk |
| Meal 2 | ¼ cup of peanuts, 1 diet soda |
| Meal 3 | 1 skinless chicken breast grilled or baked, 1 cup of chopped broccoli steamed, ½ cup cooked brown rice; 16 oz water |
| Meal 4 | (Post-exercise) 250-500 calories of a carbohydrate-protein shake |
| Meal 5 | 1 skinless chicken breast, 1 yam, a bowl of salad with olive oil dressing, 16 oz water. |
| Meal 6 | ½ to 1 serving of a protein shake |
| Day 2 | |
| Meal 1 | 1 cup of oatmeal with raisins mixed in; 1 hard-boiled egg, 1 cup skim milk. |
| Meal 2 | 1 serving of protein shake |
| Meal 3 | 10 oz of baked salmon (or your favorite fish), 1 cup of green beans and corn mixed), 16 oz water. |
| Meal 4 | (Post-exercise) 250-500 calories of carbohydrate-protein shake |
| Meal 5 | 8 oz of lean grilled steak, salad with olive oil dressing, mixed vegetables, 16 oz water |
| Meal 6 | 1 protein bar, 8 oz water |
| Day 3 | |
| Meal 1 | Oatmeal pancakes (1/2 cup oats, 3 egg whites, mix well, cook like regular pancakes) with 1-2 tbsn honey on top, 1 cup skim milk. |
| Meal 2 | 1 protein bar, 8 oz water |
| Meal 3 | Sliced turkey breast, avocado, lettuce, tomato on whole wheat bread, 16 oz water |
| Meal 4 | (Post-exercise) 250-500 calories of carbohydrate-protein shake |
| Meal 5 | CHEAT MEAL! 4-8 slices of your favorite pizza, regular soda, and ice cream for dessert (or your favorite junk food) |
| Meal 6 | ¼ cup of cottage cheese with ¼ cup blueberries mixed in. |
Step 4 – Proper Supplementation
In your quest for a perfect or near-perfect physique, no doubt about
it, a clean diet and a periodized and systematic approach to training
are an absolute must. Additionally, there’s another little helper
or helpers actually, which can not only enhance your workouts, but also
speed up fat loss. And what are these little helpers? Supplements! Or
as some science types put it, ‘ergogenic aids.’ Ergogenic
aids are pretty much anything (i.e. dietary supplement or functional
food) that can enhance your physique, exercise performance, or must
make you feel all around better. So without further adieu, here is list
of a few key supplements that’ll help you become better, faster,
and prettier (okay, maybe not prettier, but it did cross my mind).
Beta-Alanine
This is perhaps the ‘latest’ in a growing list of evidence-based
supplements. No, it’s not something that promises 100% bigger
muscles in 10 days. In fact, the beauty of beta-alanine is that it is
an effective performance-enhancer that does not result in water retention
(which is a common ‘complaint’ among women regarding creatine).
So how does beta-alanine work? By buffering the build-up of what us
science types call ‘hydrogen ions’ or H+.(1-6) For instance,
have you ever felt that nasty burn at the end of that last rep of leg
extensions? Or after doing hill sprints? That is a build up of H+ (or
hydrogen ions). Don’t let the science verbiage scare. It’s
actually quite simple. Because acidic (i.e. H+) buildup occurs in all
types of very intense activity and in all muscle fiber types, it would
make sense that a buffer such as beta-Alanine would help. Thus, your
workouts become better, more intense, with the end result being a leaner,
harder physique. Beta-alanine is used to make something called carnosine.
It is actually carnosine, in your muscles, that acts as a buffer. Carnosine
is a dipeptide (i.e. two amino acids bound together) found primarily
in fast-twitch muscle. With higher carnosine levels in muscle, however,
you lessen the drop in pH. With H+ buffered, you continue to squeeze
out reps, continue to run at a high intensity, or you simply lift heavier
weights for more reps. Jeff Stout, Ph.D. of the University of Oklahoma,
one of the leading researchers in the field of sports supplements, recently
tested the effects of beta-alanine. He examined the effects of beta-alanine
supplementation on physical working capacity at fatigue threshold (PWCFT)
in untrained young men. Subjects consumed either 1.6g of beta-alanine
or sugar placebo four times per day for six days, then 3.2 grams per
day for 22 days. What happened? The results revealed a significantly
greater increase in PWCFT of 14.5%. Or in plain English. That’s
better performance!! A greater work capacity must equal more reps and
more sets in a given workout. Another study looked at 21 young women
aged 27. They also found that beta-alanine supplementation improved
submaximal cycle ergometry performance and time to exhaustion in young
women, perhaps as a result of an increased buffering capacity due to
elevated muscle carnosine concentrations.(2)
How to take it:
The minimal dose seems to be in the 3 gram range. But why take it in
divided dose throughout the day? One, there is a slight flushing / tingling
effect with high doses (at or greater than 1.6 grams) called paraesthesia.
This is resolved by taking smaller doses 8 times per day instead of
4 or by mixing it with food. Most people, however, are not bothered
by paraesthesia. The second reason for taking multiple doses it to ensure
a constant presence of beta-alanine which helps drive it into the muscle
cell were it synthesizes into carnosine.
Side Bar on First Order™
First Order™ is a Pre-, During, and Post-Workout formula. It is
a scientifically formulated supplement that enhances anaerobic exercise
performance, speeds up recovery, and improves mental acuity. By combining
the latest nutrient timing science with the precise ratio of ingredients
such as Beta-Alanine(1, 2, 7), alpha-GPC (Alpha Glycerylphosphorylcholine)(8,
9), phosphatidylserine(10, 11), Rhodiola Rosea(12), and Gingko biloba(13,
14), First Order™ is an excellent pre-, during, and post-workout
supplement that can tremendously enhance your workouts. First Order™
helps your body maintain optimal pH balance in your muscles so that
you can train harder and longer. It also enhances mental acuity while
supporting growth hormone and lowering cortisol levels. So why not just
ingest carnosine? Less than half of carnosine is made up of beta-alanine
and is therefore an inefficient source of beta-alanine. The other ‘half’
of carnosine is histidine. And you already have plenty of histidine
in your muscles. So your best bet is to supplement with beta-alanine!
Furthermore, First Order™ has a precise ratio of neural agents
such as alpha-GPC and Gingko biloba that have been shown to positively
affect mental function. For instance, alpha-GPC is known in science
circles as a ‘choline’ donor. By increasing levels of acetylcholine
(a neurotransmitter in our bodies), you can improve cognitive or brain
functioning.
Branched-chain Amino Acids
The BCAA have been around for quite some time and suffice it to say,
there’s plenty of reason to take ‘em. And pay particularly
close attention to leucine; the other two BCAA are valine and isoleucine.
But for the BCAA to work, it is clear that dosage is paramount. The
following study demonstrates this. Based on the previous swimming time
of a 600 m crawl stroke, the participants were divided into two groups:
placebo (12 g of glucose/day; in capsules) and BCAA (12 g of BCAA/day;
in capsules: leucine 54%, isoleucine 19%, valine 27%) groups. Twelve
grams is basically equal to two teaspoons. The participants maintained
a regular dietary intake (except the prescribed breakfast on day 15)
and exercise activity at a moderate or low intensity during the 15-day
study. A prescribed exercise program was performed on day 15. On day
15, they did 25 min of breast stroke exercise and a 600 m crawl stroke
competition; they discovered that muscle protein breakdown or proteolysis
that is caused by swimming was prevented or lessened by BCAA supplementation.(15)
On a practical level, this would mean that if you have less muscle protein
breakdown, you will have less muscle damage. So recovery is quicker
and you can maintain or increase workout intensity in the days that
follow.
How to take it:
It is suggested that a minimum daily dose of 3 grams of leucine and
perhaps 10 grams of the BCAA are needed to confer an ergogenic effect
Caffeine
Perhaps one of the absurd things we’ve ever heard (by a personal
trainer in a gym no less) is that drinking coffee (with caffeine) will
make you fatter. Coffee/caffeine consumption is a thermogenic (i.e.
increases metabolic rate) and promotes fat burning (or oxidation). One
study looked at the thermic effect of caffeinated and decaffeinated
coffee ingested with breakfast. A higher increase in the metabolic rate
was observed after ingestion of the breakfast with coffee containing
caffeine than after that with coffee deprived of caffeine.(16) This
isn’t rocket science. Basically, if you eat breakfast (and you
better because it’s the most important meal of the day) with a
cup of caffeinated coffee, your metabolic rate (i.e. the number of calories
you burn) is higher in comparison to drinking decaffeinated coffee with
breakfast. There is plenty of science that shows the general systemic
(meaning throughout the entire body) effect of caffeine is to cause
central nervous system arousal (your brain is awake and alert), mobilization
of free fatty acids and other metabolites (you burn more fat), and possibly
enhance the contractile status of muscle (wow, your muscles work better).(17)
Caffeine is one of the famous ergogenic aids (i.e. a drug, nutraceutical,
food, or beverage than can enhance athletic performance) in the athletic
field. This was amply demonstrated in a clinical trial. Human subjects
ingested the caffeine (5 mg/kg) 1 hour before exercise. This is equal
to 350 mg of caffeine for a 150 pound individual. Or roughly 3-4 cups
of regular coffee. They exercised on a cycle ergometer at 60% of their
VO2max for 45 minutes and then the exercise intensity was increased
to 80% of their VO2max until exhaustion. Respiratory exchange ratio
of the caffeine trial was significantly lower than that of the placebo
trial thus indicating a greater oxidation or burning of fat as a fuel.
Also, endurance time to exhaustion was significantly increased after
caffeine ingestion. These results suggest that the caffeine ingestion
enhanced endurance performance resulting from spare stored glycogen
with increasing lipolysis from adipose tissues and fat oxidation during
exercise both in rats and in athletes.(18)
And as you may already know, caffeine is good for the noggin. Higher lifetime coffee consumption in women was associated with better performance on six of 12 mental function tests. Lifetime and current exposure to caffeine may be associated with better cognitive performance among women, especially among those aged 80 or more years.(19)
Certainly, caffeine is a great erogenic aid for runners and cyclists. But what about athletes who carry a bit more muscle in their upper body? To answer that, eight competitive oarswomen performed three simulated 2,000-m time trials on a rowing ergometer. The trials, which were preceded by a 24-hour dietary and training control and 72 hours of caffeine abstinence, were conducted 1 hour after ingesting caffeine (6 or 9 mg a kg-1 body mass) or placebo. Plasma free fatty acid concentrations before exercise were higher with caffeine than placebo suggesting that caffeine can promote lipolysis or fat breakdown. Performance time improved 0.7% with 6 mg per kilogram dose of caffeine and 1.3% with 9 mg per kilogram dose of caffeine. The first 500 m of the 2,000 m was faster with the higher caffeine dose compared with placebo or the lower dose (1.53 min vs.1.55 min and 1.56 min. Thus, caffeine enhances rowing performance mainly by improving the first 500 m of a 2,000-m row.(20) But do you need that high a dose to achieve a performance benefit (i.e. 630 mg for a 154 pound person)? Actually, you can get away with a dose less than half that. For instance, maximal anaerobic power increases significantly after ingesting 250 mg of caffeine.
Ever wondered why many over the counter pain medications have caffeine
added to them? Adding caffeine to both aspirin or acetaminophen makes
them relieve headache pain about 40% better than they do without caffeine.
Caffeine also helps your body absorb these medications, allowing you
to get back to your daily life faster.(21)http://www.headaches.org/consumer/educationalmodules/caffeine/fast.html
According to the authors of an exercise and caffeine study, “the
results support the conclusion that caffeine ingestion has a dose-response
effect on reducing leg muscle pain during exercise and that these effects
do not depend on caffeine-induced increases in systolic blood pressure
during exercise.”(23, 24) In English, that means the more you
take, the less pain you feel.
What if you are not a regular caffeine or coffee consumer? Does that affect how it works? Twenty-one subjects (13 caffeine users and 8 nonusers) completed six randomized exercise rides to exhaustion at 80% of maximal oxygen consumption after ingesting either a placebo or 5 mg/kg of caffeine. Exercise to exhaustion was completed once per week at either 1, 3, or 6 hours after placebo or caffeine ingestion. Exercise time to exhaustion differed between users and nonusers with the ergogenic effect being greater and lasting longer in nonusers. For the nonusers, exercise times 1, 3, and 6 h after caffeine ingestion were 32.7, 32.1, and 31.7 min, respectively, and these values were each significantly greater than the corresponding placebo values of 24.2, 25.8, and 23.2 min. For caffeine users, exercise times 1, 3, and 6 h after caffeine ingestion were 27.4, 28.1, and 24.5 min, respectively. Only exercise times 1 and 3 h after drug ingestion were significantly greater than the respective placebo trials of 23.3, 23.2, and 23.5 min. Therefore, both users and non-users respond positively to caffeine ingestion; however, non-users may have a better ergogenic effect.(25)
How to use it:
If you want an ergogenic (i.e. performance enhancing) effect of caffeine,
take at least 250 mg about 30-45 minutes before exercise. Use a maximal
dose of 600 mg. If you drink coffee, keep drinking it! It’s good
for you.
Essential Amino Acids
How often have you heard the mantra “Foods are always better than
supplements”? It’s not always the case, believe it or not
Mrs. Ripley. For instance, a recent investigation determined the net
muscle protein synthesis in healthy elderly individuals (65-79 yrs)
following the consumption of 15 grams of intact whey protein supplement
(WY) or 15 grams of an essential amino acid supplement (EAA). Both supplements
stimulated mixed muscle fractional synthetic rate, but the increase
was greatest in the EAA group! The authors concluded that “while
both EAA and WY supplements stimulated muscle protein synthesis, EAAs
may provide a more energetically efficient nutritional supplement for
elderly individuals.” (26) EAAs are great. Unfortunately, you
can’t get just EAAs from food alone. You’d need to buy an
EAA supplement.
Here’s a fascinating piece of information. This study examined the response of muscle protein balance to ingestion of whey proteins both prior to and following resistance exercise. Basically answering the question, which is better? Consuming whey protein before you work out or afterwards? Healthy volunteers were randomly assigned to one of two groups. A solution of whey proteins was consumed either immediately prior to exercise (PRE) or immediately following exercise (POST). Each subject performed 10 sets of 8 repetitions of leg extension exercise. Interestingly, amino acid uptake was not significantly different between PRE and POST; therefore, the response of net muscle protein balance to timing of intact protein ingestion does not respond as does that of the combination of free amino acids and carbohydrate.(27) Meaning, that if you are to take advantage of the pre-workout ‘window’, using the combination of carbohydrate plus essential amino acids is still the best of supplements!
So there you have it. Whole foods (even in the form of whey protein which is a superlative protein source) is no match for the essential amino acids (plus sugar). So if you want the optimal results, reach for the EAAs.
How to use it:
Consume a minimum of 3 grams of the EAA prior to or after exercise.
If you want a greater anabolic effect, consume it with sugar (e.g. mix
it with fruit juice or a sports drink). If you want to maintain supremely
low body fat, don’t add the carbs.
|
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