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Jack Medina Logo Start Right in 2009:
Train Hard and Eat Big!

by Jack A. Medina, M.A. and
Roy E. Vartabedian, Dr.P.H.
In This Issue
Training
Energy Intake
Protein Quality
Carbohydrates
Fat
Fill the Tank
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   January 12, 2009
Jack Medina The supplement industry would like you to believe if you "lift big,"  you have to consume EXTRA protein. Is this true? NO! Athletes, especially strength and power athletes, have always been told "the more protein the better."  However,  it's more than just the amount of protein. Equally important is the quality and timing of the protein intake.
Training
Weight Training When you train hard, your muscles contract with maximal force. When you train this hard, with total-body exercises, your body is expending a great deal more energy than if you just sit at a leg extension machine. The question is: What's the best way to refuel?
Energy Intake
It starts with total energy intake, kcals, a term used to describe an energy-producing unit. Athletes and coaches seem to automatically associate this with increasing protein intake, but this is NOT true! Equally or more important is total energy intake. Studies by Dr. Gail Butterfield and colleagues clearly show that consuming too few calories can put you in what's termed "negative nitrogen balance," where the body is using protein for fuel instead of building new tissues, including muscle.

The general recommendation is a minimum of 44 kcals per kilogram of body weight (2.2 pounds) per day, and if you are pushing really
hard you may want to consider 50 or more kcal/kg/day.

If you increase your total kcal intake per day, you will automatically be consuming higher levels of protein. This is not what the supplement industry would like you to believe.
 
Protein Quality
In order for your body to grow from the protein you eat, you need to insure you get all the essential amino acids. To achieve this goal, you should seek out high-quality protein sources in food. It's important for vegetarians to know that plant proteins are generally lower in quality than animal proteins. However, essential amino acid requirements can be met by proper plant combinations (see Nutripoints).

The timing of your meal in reference to your training can impact the anabolic, or growth response. Studies have found that amino acid uptake into muscle is significantly greater when a protein-carbohydrate mixture is consumed immediately after a workout. If you wait longer, your body will still use the nutrients you provide--the uptake will just be slower, which means slower recovery.
 
Carbohydrates
Fruits and Vegs The carbohydrates you eat are stored in the form of glycogen, primarily in your muscle and liver tissue. Research indicates that after intense weight training you can lose between 30-40% of your glycogen stores. If you don't replenish these fuel banks, your performance will suffer.

The most important dietary factor affecting muscle glycogen resynthesis is the amount of carbohydrates you eat. The general recommendation is 6-10 grams of carbohydrate per kilogram of body weight. The highest rate of muscle glycogen resynthesis occurs in the first hour after exercise. This is critical particularly if you have multiple sessions per day.
 
Fat
Fat, though it has a bad rap, is a necessary component of a healthy diet and provides a concentrated source of energy, essential elements of cell membranes, and fat soluble vitamins such as vitamins A, E, and D. Your fat intake should be no less than 15% and no more than 30% of your total energy intake.
Fill the Tank
Winning Edge Book Make sure you ingest enough total calories in your diet and make sure it is high-octane (high-quality) protein and carbohydrate. A good meal-replacement which helps you do this is Juice Plus+ Complete(R). Getting enough, and not too much fat will insure your engine has enough oil to support some major, vital engine functions as you train to reach peak performance.
For more details on fueling and training the body for peak performance, check out the links to our publications at the top left of this newsletter.
 
Best wishes for fitness and health in 2009!
 

Jack A. Medina, M.A.
Designs for Fitness
1-866-204-8786 Toll-free Order Line
9-5 M-F (PST - Oregon)

Roy E. Vartabedian, Dr.P.H.
Designs for Wellness
1-888-796-5229 Toll-free Order Line
9-5 M-F (PST - California)


Author/speaker and an expert in Sports Performance Enhancement”. Jack Medina is available for speaking engagements, consultation and personal training of athletes in various sports, professional and amateur. Jack has written a new book, “The Winning Edge: Fueling & Training The Body For Peak Performance” with Dr. Roy Vartabedian, an internationally known New York Times Best Selling Author of the “Nutripoints” program for optimal nutrition. Both books are available online at www.jackmedina.com. Jack also has a monthly ezine (newsletter) available free which can be subscribed to on his website. All subscriber’s addresses will be confidential and not sold or given to any other organization or group.

This article contains copyrighted material. Copies of this article may be reprinted without permission of the author only when this bi-line is included with each copy. Jack can be reached at jack@jackmedina.com