CHAPTER 28
The Nutrient Groups
“From chicken breasts to oatmeal to donuts, every food you eat should serve your physique goal.”
– Steven Stiefel, bodybuilding writer, journalist and photographer
The primary nutrients found in food are protein, fats, carbohydrates, vitamins, minerals, fiber and water. Though the vast majority of foods contain several of these nutrients, very few foods contain them all, and virtually no food contains them all in ample quantities. This is why you must consume a wide variety of food. And that’s why nutritionists keep talking about “well-balanced” diets.
PROTEIN
Given the large amount of protein that bodybuilders eat, it’s surprising how little they know about this potent muscle-builder. Proteins are extremely large molecules made up of smaller subunits called polypeptide chains. Polypeptide chains in turn are made up of even smaller units called amino acids. Structurally, amino acids contain both a carboxyl (acid) group (COOH) and an amino group (NH2) attached to a central carbon atom, normally a hydrocarbon. A hydrogen atom and another side group will also be attached to the carbon atom. The general molecular formula for a typical amino acid is as follows:
H
I
COOH – CH – NH2
I
R
There are approximately 20 amino acids in the human body that make up protein (although some biochemists suggest anywhere from 22 to 26) and they all have unique chemical characteristics. The exact amino acid content and the sequence of the amino acids in the chain determines each protein’s characteristics and what it will be used for. Besides building muscle, protein is used as a structural component in red blood cells, antibodies, and hormones.
The human body can manufacture 11 of the 20 amino acids; the others must be supplied completely by your diet. Failure to obtain even one of these “essential amino acids” can lead to degradation of the body’s protein-based tissues, including organs, muscles, and enzymes. And unlike fats and carbohydrates, the human body does not store excess amino acids for later use. They must be consumed in our food every day. The essential amino acids are: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, histidine, leucine, and lysine. In addition, the amino acids arginine, cysteine, glycine, glutamine and tyrosine are all considered conditionally essential amino acids – our bodies create them, but under certain circumstances, such as during times of stress or healing, we cannot create enough. Remember that bodybuilding puts our bodies in a constant state of repair, so we need to make sure we get enough of these conditionally essential amino acids.
The amino acids that can be synthesized by the body are considered nonessential and include alanine, asparagine, cysteine, glutamate, proline, serine and tyrosine.
Complete and Incomplete
“When you blend several protein foods, the biological pattern of the amino acid content is boosted. It’s comparable to the strong man who helps the weak one. Together they can accomplish efforts that singly might be difficult. The weaker amino acid of one food becomes naturally enriched and fortified when it is eaten together with a stronger amino acid from another food.”
– Carlson Wade, author of Miracle Protein
Protein sources can also be classified based on their amino acid makeup. Animal sources contain all the amino acids and are termed complete. Most plant sources are deficient in one or more of the amino acids and are called incomplete. This is why vegetarians must consume a wide range of plant sources to obtain all the amino acids in sufficient quantities.
Animal sources are considered complete proteins. By consuming meat, you’re getting all the amino acids.
Photo by Alex Ardenti
How much?
For many years nutritionists and other interested parties have debated the amount of protein humans require. This argument has been revived in recent years because of the success of many high-protein weight-loss diets. The current DRI (Dietary Reference Intake) is 0.8 grams per kilogram of bodyweight per day. However, for decades bodybuilders and other athletes have ignored this recommendation and consumed protein in far greater amounts. Quality scientific research now backs up the bodybuilders by demonstrating that these recommendations are inadequate for those involved in high-intensity sports.
Individuals engaged in sports such as bodybuilding, powerlifting, football, rugby or wrestling may find that consuming only the DRI is slowing their recovery times and limiting their muscle growth. It is generally accepted that endurance athletes should consume 1.2 to 1.4 grams per kilogram of bodyweight per day. Strength and bodybuilding athletes need at least 1.4 to 1.8 grams per kilogram of bodyweight per day. However, bodybuilding experts maintain that the optimal amount is 1 gram per pound of bodyweight per day.
Is too much protein dangerous?
Bodybuilders and other athletes have been following high-protein diets for decades. When protein supplements first became available in the 1940s, bodybuilders were the first in line to use them. Since then the traditional bodybuilder has been consuming an average of 1 gram of protein per pound of bodyweight per day. For a 200-pounder that’s 200 grams of protein – far more than the average person consumes. Given this, it’s not surprising that many in the medical community question this practice and even condemn it. The main argument is that excess protein places tremendous stress on the liver and kidneys because these organs need to work overtime to filter and excrete the waste products generated by protein metabolism. There is no question that individuals who consume excess protein will need to take in a lot of extra water to help digest it and wash away any extra protein circulating in the blood, but if you do consume enough water you should not have a problem in this regard.
“Never skip breakfast, arguably the most important meal of the day, especially when you want to hype your metabolism and keep losing fat.”
– Jerry Kindela, MuscleMag Group Editorial Director
Some nutritionists argue that excess protein is simply a waste of money. They say all the protein a bodybuilder needs can be supplied by a regular diet, and those who consume extra protein are simply being misled by supplement-industry marketing. They argue that those who feel extra protein is making a difference are actually driven by the placebo effect. (The placebo effect simply means that a person’s belief in a drug can take the place of any actual biochemical effect produced by the drug. So the belief that extra protein increases muscle size causes the muscle to grow, not the extra protein.)
Given that the scientific research is mixed (some studies suggest that athletes benefit from extra protein while other studies show no relationship), we may have to rely more on anecdotal evidence for an answer. Millions of bodybuilders and other athletes have been following high-protein diets for over 50 years. Bodybuilders are all about effects – if something doesn’t work, they don’t do it – period. If the extra protein really did not make a difference, then bodybuilders would have stopped using it years ago, just as they have with countless other “miracle” supplements.
Unless you have a pre-existing medical condition that limits your protein consumption, we suggest keeping your protein intake somewhere in the .5 to 1 gram per pound of bodyweight range. It has worked for millions of others, so why not you?
SIX ARE BETTER THAN THREE
The biggest animals on the planet spend virtually their entire waking existence eating. Their bodies are continuously being infused with mass-building nutrients. As a bodybuilder, you should be doing something similar. To allow your body to actually absorb and use all the calories you ingest, you must reduce your meal size, but increase your meal frequency. Dividing your calories into smaller, more frequent portions allows the food to be absorbed and utilized more efficiently. If you are one of those “skip breakfast, eat a small lunch, and then a huge supper” types, stop right now! Instead, start viewing your meals not as breakfast, lunch, and supper, but rather as meal 1, meal 2, meal 3, etc. In other words, try to eat six small meals spread out evenly during the day. Every two to three hours eat something small, but nutritious. This ensures that your body always has nutrients on hand for repair and growth.
You should make sure to have some sort of protein at every meal, and optimally that protein should be from animal sources. Soy and plant protein sources such as quinoa have their place, but the truth is that getting enough protein for muscle building is not easy without meat, fish, or at least eggs. That being said, a couple of the top bodybuilders have been vegetarian – Bill Pearl comes to mind – but even they ate eggs and milk products. To maximize your muscle-building potential, you should get most of your protein from such sources as whey, casein (cottage cheese), eggs, beef, poultry, and fish.
FAT – THE GOOD AND THE BAD
Of all the nutrient groups, none have seen such a dramatic turnaround in consumers’ minds as fats. Granted, the human body has always depended on certain fats for optimum health. However, the media hype around fat has tarnished the reputation of this vital compound in the eyes of the public. Fats are just as important for health as protein and carbohydrates. Also, despite their name, fats actually play a role in fat loss. Yes, you read correctly! The much-maligned fat nutrient can actually help you drop body fat and get leaner.
Biochemically, fats are concentrated sources of energy that contain 9 calories per gram versus 4 calories per gram for both protein and carbohydrates. Fats can be divided into a number of different categories, but saturated and unsaturated are the two primary distinctions. Without going into too much biochemistry, suffice it to say that the terms saturated and unsaturated refer to the number of hydrogen atoms connected (called bonded) to the central carbon atoms. Saturated fats have the full compliment of hydrogen atoms while unsaturated are lacking. Given that hydrogen is nature’s simplest atom you wouldn’t think that a few less or more of them would make much of a difference. But it makes a huge difference.
“Many hardgainers fall short in their total caloric intake because they don’t consume enough fat in their diets. However, as we should all know by now, all fats are not created equal. You want to stay away from saturated and trans fats found in prepared foods such as cheese, fatty cuts of meat, sauces, ice cream, donuts, and french fries, but you do want the essential fatty acids (EFAs) found in foods such as salmon, raw nuts, and flaxseed oil.”
– Ron Harris, regular MuscleMag International contributor
The human body needs certain fats to maintain good health. It’s important, however, to be able to distinguish the “good” from the “bad.”
Photo of Chris Jalali by Robert Reiff
Saturated fats are commonly called “bad” fats, but the word evil is more appropriate! Saturated fats tend to be solid at room temperature. Because the body doesn’t digest them easily, they tend to get deposited along arterial walls. It’s saturated fat that causes heart disease, stroke, and certain cancers. Your goal should be to keep saturated fat to a minimum. Closely related to saturated fats are trans, or hydrogenated fats. If saturated fat should be kept to a minimum, trans fats should be avoided entirely. This fat mutation is the result of 20th century food processing. As these fats rarely occur in nature, the human body doesn’t have the enzymes necessary to break them down. As bad as saturated fat is for increasing the risk of heart disease and stroke, trans and hydrogenated fats are among the greatest health destroyers. Do everything in your power to eliminate them from your diet. No exceptions.
Unsaturated fats are commonly called “good” fats, and can be divided into monounsaturated and polyunsaturated. Unlike their saturated cousins, these fats are vital to life. Unsaturated fats are usually liquid at room temperature and used for metabolic processes such as transporting vitamins A, D, E and K, maintaining cell membranes, maintaining health of skin, eyes and hair, lowering cholesterol levels and serving as a source of energy. They are also used in the manufacturing of some hormones.
Receiving a lot of press these days is the polyunsaturated group referred to as essential fatty acids (EFAs). Essential fatty acids are polyunsaturated fatty acids that the human body requires for optimum health. Like essential amino acids, they cannot be synthesized by the body (except omega-9 in limited quantities) and therefore have to be acquired in the diet. The two most important EFAs are omega-3 and omega-6. Omega-3 fatty acids have a special bond called a “double bond” in the third carbon position from the naming end (hence the use of “3” in their name. Omega-6 fatty acids have their first double bond in the sixth carbon position from the naming end (hence the “6” designation). It’s especially important to make sure you get plenty of omega-3 fats in your diet, as the average healthy North American diet provides plenty (perhaps too much) of the omega-6 fat.
Foods containing high amounts of omega-3 fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed, hemp seed, chia seed and canola oil. Other foods that contain omega-3 fatty acids in lesser quantities include shrimp, clams, catfish, cod, tuna and spinach. Examples of foods rich in omega-6 fatty acids include whole grains, corn, safflower, sunflower, soybean and cottonseed oil.
EFAs offer numerous health benefits for the human body and help control and regulate an amazing number of metabolic processes. Essential fatty acids help regulate the fluidity of cell membranes and improve their “gate-keeping” abilities by helping keep toxins out and bring nutrients in. Essential fatty acids also influence the activation of cell genes, and help produce eicosanoids. These hormone-like compounds play a role in helping reduce inflammation in the body. They also help keep blood from clotting internally, and help keep the blood vessels dilated (open). Finally, a diet rich in EFAs can be helpful in preventing many diseases including cancer and heart disease.
“If you want to keep shedding adipose tissue, you can’t allow the body to get contented with the status quo. Just as you manipulate growth with training adjustment, you should do the same with carb manipulation. Keep the metabolic furnace revved by consuming sweet potatoes, brown rice and yams.”
– Jerry Kindela, MuscleMag Group Editorial Director
Fat Storage – A Mixed Bag
As most people are aware, fat – whether good or bad – will be stored if not used immediately as an energy source. While large amounts of fat are undesirable from both a health and physical-appearance point of view, small amounts of stored fat are useful. Stored fat is a readily available source of energy. If carbohydrate levels are low, stored fat can be used as a backup energy source. It also plays a role in cushioning the internal organs against injury from blows. Finally, fat helps prevent heat loss through the skin (one of the reasons marine mammals have thick layers of fat, called blubber, beneath their skins).
CARBOHYDRATES
The true energy generators of the human body are carbohydrates, or “carbs.” Carbs get their name from their chemical makeup of just carbon (C), hydrogen (H), and oxygen (O). The most familiar carbs are sugars, starches, and cellulose. The most common sugar molecule in the human body is glucose. In fact, the liver converts most other simple sugars into glucose.
There are two major types of carbohydrates: simple and complex.
Simple carbohydrates are also called simple sugars and occur in foods such as candies, cookies and cakes. In fact, just about any food that contains refined sugars (such as the white sugar you find in a sugar dish) can be considered a simple sugar food. Simple sugars also occur in more nutritious foods such as milk, fruit and some vegetables. Hopefully, most readers are aware that it makes far more sense to obtain simple sugars from fruits and vegetables than from sodas and candy! Fruits and vegetables provide you with more than sugar – they’ll be giving you vitamins, minerals and fiber. That extra-large slice of cake does not provide these nutrients.
Complex carbohydrates take longer than simple sugars for the body to break down. Unrefined grains are loaded with valuable nutrients such as vitamins, minerals, and fiber (which helps your digestive system work better, as well as help you feel full, making you less likely to overeat). Have you ever noticed that a bowl of hearty oatmeal makes you feel full, while a sugary cereal with the same number of calories leaves you wanting more? Most vegetables are also good sources of complex carbs.
As soon as you eat carbohydrates, the body starts breaking them down into simple sugars. These sugars are then absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin transports the sugar from the blood into the cells, where it’s used as a source of energy. If this process moves quickly – as it usually does with simple sugars – you’re more likely to feel hungry that much sooner. Complex carbs (i.e. whole grains), however, take much longer to break down and you won’t experience those hunger cravings as quickly. Complex carbohydrates give you energy over a longer period of time.
Besides their relationship to energy, complex carbs are healthier. As you just read, simple sugars cause a rapid rise in insulin (called an insulin spike). Over time, this extra stress on the pancreas can lead to diabetes. Diabetes is caused by an insufficient production of insulin or an inability of the body’s insulin receptors to interact with the hormone. In either case, the end result could be multiple medical problems including obesity, cardiovascular disease, reduced circulation in the extremities (often leading to amputation), and blindness. Although the primary focus of this chapter is on eating for bodybuilding purposes, you’re also improving your overall health by restricting your intake of simple sugars. Eating complex carbohydrates – whole grains such as brown rice, quinoa, wheat berries, oats, barley; whole wheat breads and pastas; and most vegetables, including potatoes and sweet potatoes – is guaranteed to have you looking and feeling great.
THE IMPORTANCE OF CARBS
If you are serious about having a hardcore physique you must learn about nutrition. Carbs are the body’s primary source of energy. Without enough carbs you can forget going heavy and you’ll never have a rock-hard body. The glycogen your body produces from carbs is stored in your muscles. If your carb level is too low, your body must turn to protein as an energy source. Without adequate protein you can’t grow. End of story. Carbs also provide glucose to fuel your brain with energy. Carbohydrate intake affects your brain’s performance, your mood and personality. You may find it helpful to obtain a chart that lists the glycemic index of foods and then eat carbs that rate very low.
A bodybuilder’s diet needs all the macronutrients – not just protein. Experiment with herbs and spices to keep it interesting.
Photo of Istvan Horvath by Irvin Gelb
VITAMINS
Much of the early information about vitamins comes from the research on diseases, including scurvy and beriberi. Scurvy probably killed more sailors than any enemy gun action. It was a Scottish surgeon by the name of James Lind who discovered that the disease could be prevented by citrus fruits, including limes (this is where the popular nickname for British sailors, “Limey,” came from).
While Lind knew that something in citrus fruit was helping prevent the condition, it would be over one hundred years before the first vitamins were isolated. The father of vitamin research is considered to be Casimir Funk, a Polish biochemist studying the malnutrition disease beriberi, in London. Funk found he could prevent the disease by administering a powerful compound isolated from rice. Given that the compound was an amine (organic compound containing nitrogen), and vital to life, he coined the term “vit amine” or vitamine. Later, as similar compounds were discovered that were not amines, the final “e” was dropped and the present term “vitamin” was adopted.
Vitamins can be defined as inorganic compounds that are necessary for growth, health and normal metabolism. They may act as enzymes (substances that speed up or slow down chemical reactions) or as essential components of hormones.
Vitamins can be divided into two categories: fat-soluble and water-soluble.
FRESH THINKING
Vitamin supplements are a great, convenient way to get the essential vitamins your body needs to grow, but don’t forget that almost all the vitamins and protein you need are found in your local grocery store. Fresh fruits, vegetables and meats go a long way to fulfilling your body’s nutritional requirements. Eating chicken breast and tuna daily gets expensive quickly, but buying them in bulk can be a better alternative to protein powders of suspicious quality, without the unwanted fillers. Fresh fruits and veggies can get costly as well, so visit your local farmers’ market where you can buy fresh food at a fraction of the store price. Eat your vegetables raw whenever possible. Cooking can denaturize protein and break down enzymes. Take advantage of fresh food whenever you can, and supplement with vitamin packs when it is unavailable.
|
PRIMARY FAT-SOLUBLE VITAMINS | |||
|
VITAMIN |
NATURAL SOURCE |
FUNCTION |
DRI* |
|
A |
Liver, sweet potatoes |
Vision |
900 mcg |
|
D |
Fish oil, egg yolk |
Bone growth & repair |
5 mcg |
|
E |
Sunflower seeds, almonds |
Fights free radicals |
15 mcg |
|
K |
Green vegetables |
Blood clotting |
120 mcg |
|
* DRI is Daily Recommended Intake for men 19–50. Institute of Medicine. http://www.iom.edu/Object.File/Master/21/372/0.pdf. 27 March 2008 |
|||
|
PRIMARY WATER-SOLUBLE VITAMINS | |||
|
VITAMIN |
NATURAL SOURCE |
FUNCTION |
DRI* |
|
B-1 |
Whole grain cereals, liver |
Carbohydrate metabolism |
1.2 mg |
|
B-2 |
Milk, nuts |
Red blood cell formation |
1.3 mg |
|
B-3 |
Liver, whole grains |
Reduces cholesterol |
16 mg |
|
B-5 |
Whole grains, eggs |
Fights free radicals |
5 mg |
|
B-6 |
Liver, oatmeal |
Strengthens immune system |
1.3 mg |
|
B-9 |
Wheat germ, greens, vegetables |
Red blood cell formation |
400 mg |
|
B-12 |
Shellfish, liver, eggs |
Carbohydrate metabolism |
2.4 mcg |
|
C |
Citrus fruits, greens, vegetables |
Strengthens immune system |
90 mg |
|
* DRI is Daily Recommended Intake for men 19–50. Institute of Medicine. http://www.iom.edu/Object.File/Master/21/372/0.pdf. 27 March 2008 | |||
Fat-Soluble Vitamins
Fat-soluble vitamins are named as such because they dissolve in dietary fat. When excess amounts are consumed in the diet and not used right away, they are stored as body fat for later use. Of course this storage can be a double-edged sword. Some of the fat-soluble vitamins can be toxic to the body, particularly the liver, in excessive amounts. Too much vitamin D has even been linked to heart disease and kidney stones.
Water-Soluble Vitamins
Unlike fat-soluble vitamins, water-soluble vitamins cannot be stored in the body to any great extent and must be consumed in the diet on a daily basis. Under certain circumstances that are stressful on our bodies such as illness, injury, disease and intense exercise, individuals may have difficulty obtaining adequate amounts in their diet. In this case a vitamin supplement may be necessary.
MINERALS AND TRACE ELEMENTS
The terms mineral and trace element are really just different names for the same substances. Biochemists and nutritionists use the term mineral if the body needs more than 100 mg (milligrams) of a particular element each day. If less is required, the term trace element is used. Both minerals and trace elements can be defined as inorganic substances that the body needs for growth, maintenance, and repair. They are also used for nerve conduction, heart rate regulation, and water conservation. Because minerals and trace elements are only needed in very small amounts, deficiencies in Western society are very rare. Possible exceptions include athletes who train in hot weather, those suffering from wasting diseases and women with heavy menstrual periods.
“In order to build muscle and gain strength you must take in all the needed minerals and not just those that receive media attention like calcium and iron. I suspect one of the reasons minerals are not as popular as vitamins or the more trendy products on the market is because they are relatively inexpensive.”
– Bill Starr, regular MuscleMag International contributor
FIBER
Fiber is one of those catch-all terms, in this case used to describe plant material that can’t be digested by the body. Most fiber comes from the tougher parts of plants, including stems, roots, seeds, and leaves. The primary component of most fibrous compounds is cellulose. Fiber passes through the gastrointestinal tract mostly undigested until it reaches the large intestine, where it helps to form stool and maintain regularity. Dietary fiber plays an important role in the prevention of many diseases, including colon cancer. A high-fiber diet has also been proven to help people lose weight. Since the fiber takes longer to move through the digestive system, you feel satisfied longer and thus do not overeat. As well, soluble fiber fills up with water and makes you feel full.
“Not only is it a key nutrient that is crucial to good health, but when included as part of a clean protein and complex carb-rich diet, fiber can help bodybuilders both stay lean and build fat-free mass.”
– S.J. Wells, MuscleMag International contributor
For superior health, people should get 25 to 30 grams of fiber each day. The best sources of fiber include whole grains, vegetables, fruit, nuts, seeds and beans. This is yet another reason to avoid processed food – the fiber has been removed from most processed foods.
SALT
Salt is a compound made from two elements, sodium and chlorine. Salt is a mixed bag when it comes to nutrients. On one hand, it’s vital for metabolic processes such as nerve conduction, muscle contraction, and water regulation. On the other hand, excessive amounts can cause heart disease and kidney problems. However, most individuals won’t need to make a conscious effort to consume salt – they’ll get more than they need in their diets. Just two slices of bread supplies the body’s daily salt requirements. In general, your goal is to try to reduce your salt intake.
WATER
In many respects, water is probably the most important single nutrient. You could live for only a few days at most without water. Water is a major component of every cell and makes up about two-thirds of the mass of the human body. It forms most of the volume of human blood, serves as the medium for virtually all chemical reactions, is essential for digestion, helps regulate body heat and plays a major role in waste excretion.
A typical person will lose about two liters of water every day through waste excretion and sweating – more if involved in intense exercise or working outdoors in hot weather. It’s for this reason that water should be consumed on a regular basis. Start with six to eight glasses a day and add more when needed. During a typical workout, you should try to sip and drink at least one liter. Try taking a sip of water after every set of an exercise.