CONTENTS
INTRODUCTION BASIC NUTRITION PRINCIPLES DIGESTION Evaluating proteins Satiety and hunger Carbohydrates Glycemic load/glycemic index Nutrition for muscle growth Cortisol Metabolic Syndrome/DIABETES MELLITUS II CHOLESTEROL Ketosis FREQUENT INFECTIONS DURING DIETS BAD HABBITS Cutting phase diet Hydration
Age management supplements Dehydroepiandrosterone (DHEA ) Alpha Lipoic Acid (ALA) Glutathione Melatonin SUPPLEMENTATION Creatine Conjugated Linoleic Acid (CLA) Glutamine Î?iacin Caffeine Yohimbe bark Preworkout formulas Collagen Colostrum Carnitine Arginine - Citruline Medium chain triglycerides (MCTs) VITAMINS
Training THE SPORT OF BODYBUILDING PHYSICAL ACTIVITY (AEROBIC - ANAEROBIC EXERCISE) BODYBUILDING AND JOGGING WEIGHT TRAINING Muscle tissue as a metabolic regulator MUSCLE GROWTH AND CANCER BODY TYPES WOMEN AND RESISTANCE TRAINING Bicepsbrachi peak WORKOUT PRINCIPLES HEAVY DUTY MUSCULAR DEVELOPMENT DROP SETS PYRAMID TRAINING Mixed training German Volume Training 10Χ10 (GVT) BODY FAT MEASUREMENT Back – Chest – Delts – arms – Legs training
FREE WEIGHTS WORKOUT NUTRITION BEFORE THE SHOW Posing COMMON INJURIES EPILOGUE REFERENCES CV
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
INTRODUCTION
Hippocrates, the father of modern medicine used to say: ‘Make food your medication’ ‘while in Modern Greek we use the expression: ‘Eat to stay alive, do not live for eating''. Food and nutrition are vital for living, but it may become a sword edge. Pleasure of food lasts few seconds until it passes down to stomach, whether you eat caviar or rusks. Food can become a pleasure but I’m sure this is also subjective. I’m sure athletes who follow a discipline life style enjoy eating healthy and nutritious foods, while they avoid eating junk filled up with empty calories. Proper nutrition is the basis to a good health (in body and mind), while poor eating hobbits can lead to chronic inflammatory diseases such as Metabolic syndrome and diabetes type two. We all know that obesity is the result of chronic insulin release from calories and also hyperglycemic carbohydrates, refined sugars. Americans say: "we are what we eat'' and are absolutely right. We work out for an hour, we sleep eight, so the rest of fifteen hours we just eat. This shows the significance of nutrition over training. So this majorly
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
reflects on how we're going to look, based on what we eat throughout those hours. So we eat garbage, we’re going to look flabby; we eat clean and healthy, we’re going to look lean. It doesn’t matter only how much we eat (number of calories), but also the origin of these (quality) and of course the frequency of meals, the timing we consume certain micronutrients, even the particular order we consume these macronutrients. Lee Haney, eight-time Mr. Olympia (1984-1991) said that in bodybuilding, proper nutrition is 70% of success. However he pointed out the significance of that 30% that belongs to training. Today's beauty standards have as ideal body the aesthetically shaped, the kind of underweight, the slim and skinny. But this doesn't mean without clothes this body is ideal. I’m familiar with quite many female runaway models at 50kg of bodyweight, full of cellulitis. We have to differentiate between a thin sillouete and a masculine physique. Muscles occupy less space, they look hard and beautiful. Unlike fat that occupies space and jiggles, looking flabby and smooth. Fashion designers frequently say that the best clothing is a nice looking body. It’s you that you're wearing the clothes, not the cloth that wears you. People who carry muscles shouldn’t worry about their bodyweight and definitely they don’t obey to BMI formulas. Instead they rely on mirrors and midsection measurements. What matters mostly is subcutaneous body fat percentage, hidden under the skin. This is the reason bodybuilders have a tiny waist, unlike a not trained man with same bodyweight. Fat also floats and this is why, obese people float in the water while a bodybuilder sinks, causing it to displace a much larger volume of water.
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
The well-known Dr.Mauro Di Pasquale, who used to be a power liftera part, from being a physician, put this nicely in the following phrase: ‘we carry our own fat, while our muscles carry us’’. Meaning that skeletal muscle is the active tissue with highest caloric expenditure, unlike adipose tissue that has zero metabolic rate and it’s stored type of energy. The muscles are the most active and active metabolic tissue of the human body.
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
BASIC NUTRITION PRINCIPLES
1)PROTEINS=>AMINO ACIDS=>BUILDING HORMONES, TISSUES, IMMUNOGLOBULINS, PRODUCTION OF UREA, AMMONIA 2)CARBOHYDRATES=>GLUCOSE=> IMMEDIATE ENERGY RELEASE=>HEPATIC AND MUSCLE GLYCOGEN STORES=>SUSTAINED ENERGY RELEASE. 3)FATS=> FREE FATTY ACIDS, TRIGLYCERIDES => SLOW ENERGY RELEASE & ADIPOSE TISSUE, VISCERAL FAT BREAKDOWN
Even though nutritional principles of bodybuilding focus how to improve our body composition, yet they are far from the classic Mediterranean diet, known for the benefits it provides for cardiovascular health and cancer, diabetes prevention. Mediterranean diet is based on lean animal protein, low in saturated fats (such as fish and white meat), fresh fruits and salads, seeds and olive oil. Clinical nutrition is strictly personalized based on nutritional requirements and needs of each individual. So for example, a type I diabetic
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
insulin-dependent patient cant utilize without exogenous insulin food. His pancreas does not produce insulin entirely and without exogenous subcutaneous administration, it will not be able to digest the macronutritional elements. He also has to be aware of his simple carbs quantity when he finishes workout, and calculate the precise amount of insulin. Moreover if he uses prolonged insulin time release with breakfast, he has to control his tempo and intensity at the gym for possible hypoglycemia. Furthermore a patient who faces renal disease and primary stages of failure must avoid extra amounts of animal protein. Instead he can take essential amino acids (EAAs), which are necessary for muscle growth. The same applies to hypertensive individuals where sodium is prohibitive for their daily lives, since it controls systemic blood pressure by water retention. Anemic patients with heterozygous thalassemia are obligated to take folic acid, while those with iron deficiency anemia need the use of hemic iron. The same applies to those with megaloblastic anemia need to use injectable cobalamin, which also is preferable under alcoholism. Before a diet program is scheduled, the candidate should obtain a complete medical history, with the assistance of certain laboratory evaluations such as: complete blood count(CBC), biochemical markers (urea, creatinine, uric acid, cholesterol, HDL, LDL, triglycerides, homocysteine, cobalamin, calciferol, AST, ALT).
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
Deficiency of retinol (vitamin A) leads to poor vision under darkness, deficiency of calciferol (vitamin D3) leads to osteopenia, osteoporosis andosteomalacia, deficiency of ascorbic acid (vitamin C) leads to scurvy, deficiency of thiamin (vitamin B1) leads to beriberi disease, while deficiency of zinc leads to hormonal imbalances. Too low of cholesterol can also impair steroidogenesis and synthesis of androgens, estrogens, corticosteroids, even 1, 25(OH) D3 vitamin. Each case is unique and we shouldn’t generalize that once schedule fits for all. Each case is individualized and generalizations are ineffective. For someone who simply works out without having increased demands and high expectations, the slogan "a little bit of everything" gives him variety and caloric balance. We have to know that a balanced nutrition ensures we get all spectrum nutrients and avoid any lack of them. This is understood under extreme ketogenic diets, or veganism that is known to exclude carbs and proteins.
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
DIGESTION
Digestion of foods has three main stages: Initially first part of digestion begins in oral cavity. At the sight of a food, the salivary glands (parotid, sublingual, submandibular) release saliva, responsible for starch breakdown, through lysozyme enzyme. The second stage takes place in the stomach, with the secretion of gastric fluid containing hydrochloric acid. The third stage is taking place in duodenum, where bile is released from liver and breaks down fats. Moreover pancreatic enzymes known as lipases are responsible to break down fats. Amylase breaks down carbohydrates and proteases break down proteins. What I want to point out is that as soon as we see a food through our optic nerve (extension of the brain), the brain instructs the first phase of digestion. Therefore during dieting periods it’s not a good idea to visualize delicious food that makes our stomach to cramp and our month watery. Under such circumstances we mess up our meals timing when insulin has to be low and glucagon high.
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
Absorption of food and digestion is a process that deals with caloric expenditure. This is how Basal Metabolic Rate (BMR) is stimulated by frequent meals. Animal proteins have thermogenic effect and almost 20% of their calories are used for their breakdown. In other words it’s very demanding to breakdown proteins into amino acids, the process known as deamination that takes place in liver parenchyma. This is the reason proteins are preferred during weight loss periods. Another reason is they also keep BMR high through retaining muscle tissue, known to be of high caloric expenditure as well. Finally proteins have lesser impact on pancreas and insulin release that avoids spikes of lipoprotein lipase (LPL) enzyme and fat storage. In the absence of carbs, proteins and fats provide energy source. However carbs need 10% less oxygen in order to be burned and this reflects on their acute energy supply. Fats on the other hand are caloric dense with double amount of energy (9,2kcal/gr) compared to proteins and carbs, but this energy production is of slow release, with the exception of medium-chain triglycerides(MCTs-SFAs) Proteins are of fundamental role to build hormones [Growth Hormone(GH), Insulin-like growth factor 1 (IGF1), Insulin], tissues (nails,
hair, collagen), other proteins (Hemoglobin, Ferritin, Immunoglobulins).Proteins are necessary for vitality and their etymology comes from the Greek word ''protos'', meaning the first. In other words: valuable
TRAINING, NUTRITION, SUPPLEMENTATION IN BODYBUILDING
and essential. This explains why fish and meat are expensive foods compared to cheaper carbohydrate sources such as starch. Under low carb diets, we risk the sacrifice of skeletal muscle as energy source, a process known as gluconeogenesis that takes place in liver. The main regulator is glucagon, the antagonistic hormone to insulin that elevates serum glucose. But also cortisol from adrenals is responsible for gluconeogenesis through muscle breakdown. In other words, carbs can be considered as muscle sparing elements. That is why, we should elevate animal protein under such diets in order to avoid catabolism and preserve hard earned striated muscle tissue.
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