2. Other Considerations

2.1 Food and Nutrition

I would first recommend you peruse the writings of Lyle McDonald, CSCS, who has a column on Cyberpump, entitled "Nutrimuscle". At the time of the latest revision of this FAQ, Lyle has a book due released on the "ketogenic diet". Further information can be found on the Cyberpump web page.


For the strength-trained athlete attempting to increase muscle mass, probably the most important nutritional considerations are to obtain sufficient energy and protein. Adequate amounts of both may be obtained simply by increasing the amount of complex carbohydrates and healthful protein sources in the daily diet.


The topic of dietary considerations is covered in many of the books in the "Reference Section" of the FAQ. One other book you should have is "Fats that Heal, Fats that Kill", by Udo Erasmus.


How much Protein Do I Need?


The answer is probably not as much as you think you do. For sedentary (non-active) individuals the most recent studies show that the RDA for protein of .36 g/lb bodyweight is adequate.


The most recent research has shown that athletes DO require more protein than the RDA, but not excessive amounts.


It should also be pointed out that it is incorrect to rely on nitrogen balance results as a means of determining increases in strength and muscle mass. It is simply not validated by scientific research. Studies have shown that nitrogen balance is not a relevant factor. So forget about those "Nitro Strips" - they are a waste of money.


How much protein? Studies have shown that the optimal protein intake for athletes undergoing high intensity exercise is 1.35g/kg/day which translates into 0.6136 grams/pound/day. Therefore a 200lb athlete would require 122.72 grams of protein.


What these studies also indicate however, is that although protein intakes should be higher than the RDA for strength training athletes, the protein intakes of most strength trained athletes is already at or above this level.


One must remember that protein intake is not the rate limiting factor in muscle mass development.


A diet which provides adequate calories will general provide enough protein as most research studies have indicated.


Thus you definitely don't need 300-600 grams of protein as I've seen some of the muscle mags suggest. And you probably are getting enough protein as it is if you are an athlete.


One possible exception is the athlete who must restrict his/her food intake to lose a great deal of weight in a short time to make a certain weight class. In this case, a small amount of supplemental protein may be warranted.


Remember more is not better when it comes to protein intake. In fact, excessive protein intake over extended periods of time can possibly seriously damage your liver and kidneys.


What guidelines do I use for my diet?


Carbohydrates are the main source of energy for athletes. From 60-65% of your diet should be carbohydrates, 15-20% fats and 15-20% protein.





How do I estimate my Caloric Intake?


A good estimate uses the following procedure:


- Multiply your present bodyweight in pounds by 20.


For a 200lb man this is equivalent to 4000 calories. This is how many calories you need to maintain this bodyweight.


But to build muscle, and thus gain weight, you need slightly more calories to allow for extra growth. Add from 400-600 more calories to this total. Taller, younger, heavier, and more active people generally require more calories per day than do shorter, older, lighter and less active individuals.


Some guidelines. If you weigh:


175 lbs or under, add 400 calories

176-200lbs, add 500 calories

201 lbs or more, add 600 calories

If you're getting bigger and stronger, without adding noticeable fat to your waist, you are okay. If you notice you are gaining fat, then cut back by 100 calories, or until the fat disappears.


How do I Up My Calories?


Get a blender!


This is one of the best ways to add calories to your diet. Here's a drink you can make that gives you 200 calories:


8 ounces of 2% milk

1/2 banana

1 egg white, cooked

1 teaspoon of honey

A dash of cinnamon and

1/4 teaspoon vanilla.


Combine all of this into a blender and mix.


There are also "portable" caloric substitutes that you can buy at you local drugstore. I would favour them over what you buy at a supplement store, as you notice, the ingredients are basically the same, and it's cheaper at the drugstore.






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The Importance of Water:


It's almost impossible to drink too much water if you are an athlete. In fact, most people simply don't consume enough water. Water is of vital importance to the human body. There have stories of individuals who have gone weeks without food, but without water you will only last a few days.


For your body to function optimally, the cells of your body must be fully hydrated.


Water also helps in the loss of fat. do not cut back on your water consumption.


Here's why:


Restricting your water intake causes your body to retain fluid. The less water you drink the more your body feels deprived and the more water it stores.

Restricting your water intake promotes fat retention. Since your body uses water as the major component of blood to transport nutrients and wastes, a lack of it can cause your body to perceive it as a major stress. To adapt your body will preserve fat.

Restricting your water intake makes you constipated. When deprived of water, your system pulls it from the lower intestines and bowels, thus creating hard stools.

How much water should you drink each day? Activity and environmental conditions are the two most important factors that determine your body's need for water. During study, rest, and sleep, the loss of water is much less from the body than during strenuous activities, such as training. When the temperature is hot and the humidity is low, more water evaporates from your body's surface.


In sedentary individuals, thirst is an adequate signal of the needs of the body. But with serious athletes, and all people using high intensity training, the desire for water is not an adequate indication of the body's requirements.


A good general recommendation for serious athletes is to consume at least one gallon (128 ounces) of water a day. During hot weather, this recommendation may need to be doubled, or even tripled.


Here are some tips that will help you in consuming more water:


Carry an insulated container, the quart size with a plastic straw, with you for sipping water throughout the day.

Keep the water ice cold.

Do not substitute coffee, tea, or caffeine-containing soft drinks for water. Fluids containing caffeine tend to dehydrate the body.

Drink 75% of your water between 7AM and 5PM. That way you won't have to get up after you've gone to bed to go to the bathroom.

Understand that it takes several weeks for your kidneys to become less sensitive to an increase in your water intake. At first you'll be going to the washroom 20 or more times a day. Within two weeks, your bladder will become less sensitive and you'll be voiding less often but with greater volume.




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What about the New Anabolic Mega-Mass Supplement I just read about?


Most of the commercial nutritional products are marketed as a dietary means to influence metabolic processes that stimulate muscle growth and/or facilitate the loss of bodyfat, primarily by inducing the endogenous production or release of testosterone or human growth hormone (HGH).


At the time of this writing, creatine and prohomones are all the hottest things on the market today. To get the latest REAL information (not commercially funded) on supplements, visit Lyle McDonald's Nutrimuscle column on Cyberpump.


There is little or no scientific evidence supporting positive effects on muscle growth, bodyfat reduction, or strength enhancement in strength-trained athletes for the following:


arginine, lysine and ornithine (amino acids)

ornithine alpha-ketoglutarate (OKG)

inosine

vanadyl sulphate

Met-RX

HMB

yohimbine

vitamin B-12, or dibencozide

carnitine

chromium piccolinate

boron

magnesium

medium chain triglycerides (MCTs)

Smilax

"natural" herbal products

None of these ingredients, or any combination of them, has been proven to build muscles and enhance athletic performance better than common foods in a well-balanced diet. Take a look at the muscle magazines from 20 years ago. How many of those "miracle" supplements are still around? Try 10 years ago. The same thing. What does this tell you? Remember one key thing: if your diet is lacking, NO supplement will help you. The most "anabolic" supplement is FOOD. If you are missing just one key nutrient, your overall health and training performance will suffer. And anything that is a detrimental effect on your health will be detrimental to your training efforts. For example, many people are deficient in an Essential Fatty Acid ? Omega3. Omega3s are found in fish, certain nuts, and oils (flaxseed, hemp). Again, refer to Erasmus? book for far more detail on this topic.


Another quote from Dan Riley from the same letter earlier in the FAQ, regarding nutrition and supplements:


". . . the most basic concepts taught today in the area of nutrition, were available twenty years ago. Yet some conditioning coaches continue to promote, endorse, and sell pills, potions, and powders, that the American Dietic Association would consider foolish, and potentially dangerous. Who will coaches and young athletes be more apt to listen to? A professional Registered Dietician, or a famous athlete or conditioning coach employed by a successful team?"


Evidence for supplements like creatine and the "testosterone boosters" is skimpy. Remember the old adage - if sounds too good to be true, it is.


The only supplement that is as "powerful as steroids" is steroids. Period.


2.2 Rest and Recuperation


Exercise provides the stimulus for your muscles to grow larger. Muscles do not grow during exercise, most growth occurs when the body is at rest. After a training session, it takes several days for the adaptation process to occur. The importance of rest and sleep are often overlooked.


Here are some guidelines that can help you get better results from your training:


Get 10 hours sleep each night if you are a teenager.

Get 9 hours sleep a night if your are an adult.

Schedule a 15-minute nap during the middle of the afternoon (if possible).

Do NOT do any type of vigorous activity on the days you are not training.

Take a 10-day layoff after each period of six months of steady training.
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