Nutrition - Protein and Carbohydrate

The other day I put up a few key pillars of Nutrition from Matt Lovell (www.SportsNutritionVlog.com). These should really help you to get started on your road to getting more out of your diet

Following on from this Nutrition commandments Matt has gone into more detail about some of the key factors and important areas that need to be addressed in your own personal nutrition. 

The focus is on some key elements like Protein, Carbohydrate and post training.

Hydration must be your foremost priority. Each meal should consist of a portion of protein, complex carbohydrate (CHO) and vegetables. An effective strategy for fat loss has been revealed to be one of reducing fat in the diet by substituting it with protein. CHO should still be the major source of energy and, and consuming this with green vegetables, high in cellulose, has been shown to allow this energy to be released slowly, maintaining constant blood-sugar. This will mean your energy levels don’t fluctuate too much.

Water

   The average adult requires at least 2-3 litres of water a day (2). This requirement increases if you exercise.

   Studies report performance losses after just 2% dehydration (about 1.5L of sweat).

   Salts increase water retention as well as thirst, encouraging rehydration. Added CHO has also shown an ability to improve fluid balance, as well as protein.

   Not only will dehydration affect your muscles’ ability to function, but the loss of salts may eventually affect your nerve function, reactions and concentration.

   Thirst is a poor measure of dehydration. You become dehydrated long before you feel thirsty so drink water continuously throughout the day.

   The best measure of fluid balance is urine colour, this should be clear and pale at all times. Dark yellow urine is an indicator of dehydration, though some multivitamins may give the urine a bright yellow appearance.

   Rehydration drinks contain salts, and it’s also advisable to drink water when you eat food. If making your own, use full-sugar squash for recovery, or diluted fruit juice or low sugar-squash at other times, adding a pinch of salt.

   Start the day with a mug of freshly boiled water and a slice of lemon. In summer add a fresh sprig of mint and fresh lemon slices to a jug of cold water.

   Drink from a bottle of water to measure daily intake until you are used to drinking enough.

   Weigh yourself before and after exercise. For every kilogram lost, a litre of water is lost. 
Carbohydrate (CHO)

 Carbohydrate (CHO) is the body’s primary energy source, essential for short bursts of intense activity. It is stored in the form of glycogen in the muscles and the liver.

      You need to ensure an adequate supply for intense exercise and replenish afterwards. 
Action Plan

        Replace some starchy carbs with fibrous carbs at each meal. This will increase fibre and help fill you

        Avoid large carbohydrate meals, as these will make you sleepy and excess calories will be converted into body fat.

        Always choose whole grain options. Brown rice, whole-wheat cereal and whole grain breads are always higher in nutrients and have a lower glycemic index.

        Starchy carbohydrates should be limited in the evening meal where fat loss is a goal, as the need for an energy source at night is limited.

After training...

   Insulin released in response to CHO prevents muscle-breakdown & promotes 
synthesis.

   In the “recovery period” immediately after training, we can take advantage of these properties.

   More “sugary” carbs (white bread/rice, “hypertonic” sports drinks etc) should be eaten to help “spike” insulin levels and to promote the uptake of sugars, protein and nutrients for repairing muscle.

   Replace brown with white bread/rice. Try and eat a good portion of carb and protein within 45 min of training. 
However...

      Insulin acts as a signal to your body that you are fed, and so can promote the storage of fats and conversion of carbs to fat. Generally we don’t want too much simple/sugary carb for this reason.

      Eating complex carbs like brown rice and pasta when recovery isn’t the primary objective, will encourage your body to use this carb gradually for energy, instead of just storing it as fat.

      Eating complex carbs will also let your body burn fat more efficiently and prevent you feeling tired once all the CHO has been stored.

      Insulin also interacts with other hormones released from training.

      Growth Hormone, released after exercise, promotes muscle-building, and in a lower-CHO/insulin environment also causes your body to burn fat. If there is a lot of CHO and insulin, Growth hormone then has the opposite effect on fat metabolism, causing fat to be stored.

Suggestions for a small portion, providing around 150Kcal (adjust depending on your goals)

•   Brown rice (40g serving)

•   Brown pasta (40g serving)

•   1xSmall sweet-potato (80-100g cooked)

•   1xSmall potato (80-100g cooked)

•   Wholemeal bread- 2 medium slices 
Protein

   Protein is the main structural component of muscle tissue as well as providing a source of energy as an alternative to CHO during exercise and being the primary fuel for cells of the immune system.

   At least 20 - 25% of your daily energy intake should come from protein.

   Protein should be included at every meal, this will help control blood glucose 
levels support muscle and improve appetite control.

   Protein is required in higher amounts during weight loss in athlete. Replacing calories from fat and CHO with protein is an effective strategy for fat-loss.

   Using protein as a source of energy requires it’s degradation, followed by inter- conversion of amino acids to glycogenic and ketogenic substrates, requiring the use of around 30% of the protein’s calories.

   Protein intakes of around 1g per lb (2.2g per Kg) are effectively used by athletes wishing to maintain muscle mass, considering their body composition.

   Choose lean meat and poultry, avoiding prepared meals and processed meats (Preparation!). Fish is a superb source of protein, it is low in fat and oily fish like mackerel have the added advantage of being high in omega-3 fatty acids.

to avoid farmed fish and choose wild and organic fish whenever possible. Avoid pork, as it is the most fatty of red meats.

   Peas and beans (legumes) are excellent sources of protein and fibre, especially when combined with wholegrains. Most plant proteins do not contain all the essential amino acids (animal protein does); combining different sources of plant protein solves this problem.

   Legumes should be eaten with wholegrains, e.g. brown rice and lentils, houmous with wholewheat pitta bread. Plant proteins are very low in fat and have a very low glycemic index (see later), this means that they cause a slow release of glucose into the blood. Baked beans have a low glycemic index, are cheap, convenient and easy to store. Serve as a filling for baked potatoes or on toast.

   Nuts are also a useful protein source but they should be eaten in moderation as they have a high essential fat content.

   Choose a mixture of almonds, pecans (The King of Omega-3!), walnuts, and Brazil nuts, hazelnuts, cashews, pumpkin, sunflower and sesame seeds. Add them to a salad or stirfry, or eat them as a snack. Avoid nuts that have been roasted in oil or are salted.

   Tofu is a bland, tasteless food that can be prepared, flavoured and cooked in a multitude of ways so that it can take on the flavour and texture of any ingredients it is combined with.

0. Suggestions for a portion, providing around 30g of protein
   
   • 1 Skinless chicken/turkey breast
     
   • 2 White fish/cod fillets
     
   • Mackerel
     
   • 4 large eggs (have one full egg plus 3 whites in each portion)
     
   • 1 can tuna