CHAPTER 2

KNOW YOUR FUEL

Along with pristine nutrition and intense workouts, the right fuel or supplement can make all the difference to your fitness goals. The science that studies the impact of fuel and nutrition to your workout goals and athletic performance is called sports nutrition. 

The primary supplements consumed by the fitness professionals are proteins, creatine, caffeine and high energy drinks post exercise. 

 

PROTEINS

 

Proteins constitute almost one-fourth of your muscle fibers. The rest is composed of water and glycogen, the longer chain version of glucose. 

The simplest way to remember your protein intake is to find out your body weight in pounds and consume equivalent protein in grams. (453g = 1 pound)

Since 1940s dietary protein began to be consumed resulting in positive muscle building results in resistance and strength training athletes. Protein intake is a part of the nutrient requirement for the regular athlete and is an important component of exercise training because it can also aid in performance and recovery. Dietary protein intake for well-trained athletes should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength.

  • Muscle retention and growth requires a daily consumption of 0.59-0.82g/lbs (1.3-1.8g/kg) of protein per day. 

  • The standard guidelines provided by American Dietetic Association recommend 0.36g per pound (0.453grams) of body weight.

  • For an 180 pound male (81kg) this would amount to 65 grams of body weight which is a bare minimum.

Equally important is the source of protein. The rule of thumb is that if it doesn't run, swim or fly, it is not a source of complete protein. Vegetarian foods provide incomplete protein. This implies they don't provide all the essential amino acids required by the body. Animal proteins have a higher biological value, (BV) therefore they are more readily absorbed by your body for cellular repair and growth.

To give a perspective, eggs have a BV of 100 per cent, beef is 80 and beans are less than 50.