4-CORE NUTRITION “IF YOU KEEP ON DOING WHAT YOU’VE ALWAYS DONE, YOU’LL KEEP ON GETTING WHAT YOU’VE ALWAYS GOT!” Perry Nickelston, DC, FMS, SFMA 1. STAY HYDRATEDDid you know that being dehydrated makes you fatter? Why? Muscle Glycogen (stored sugar energy created from ingested carbohydrates)is stored along with water. For every gram of Glycogen in the muscle there should be three of water. Dehydration forces Glucose to remainin the bloodstream instead of muscle until it reaches the liver for overflow storage. When the liver is full, the Glycogen (sugar) has no placeto go but your FAT cells. Not good!! So how much should you drink?Recommended: .55x your bodyweight in pounds = # ounces per day) 2. EAT SMALLER AMOUNTS MORE OFTENNot eating frequently enough is a major mistake that most people make in their fat loss/muscle gain nutrition strategy. When your body doesnot have enough calories to replace the energy expenditure from exercise, it will take the calories from your lean muscle mass. The loss inmuscle mass leads to a decreased metabolic rate and gives you one very unappealing physique.Starving yourself will only cause your metabolism to decrease to an all time low and the body will be forced to hoard (store) more fat forfuture energy. Always eat at least 5-6 small meals and snacks during any given day, including your days off from training. Simply eat alittle bit less at each meal on the off days, but absolutely DO NOT skip meals. Eating every 2-3 hours keeps the hormone Insulin fromspiking up and down, creating a steady increase in your metabolic rate to help burn fat. 3. BREAKFAST IS THE MOST IMPORTANT MEALWant to get lean and eat a lot? Chow down at breakfast. Of your 5 daily meals, the one that is least likely to end up on your hips, thighsand lower back is the first one. In the morning, muscle glycogen stores are lower than during any other part of the day, you are actually in afasted catabolic state (body eats up lean muscle stores for energy). When glycogen stores are low, your body’s capacity to takecarbohydrates and store them as body fat is hampered. So pack in the carbs at breakfast –along with 20-40 grams of high quality protein tojump-start your day. And don’t worry about getting fat.Suggestion: Here is my personal secret recipe for Power Pancakes! You will love them!! 1 cup of one minute oatmeal (not the packets), 1 whole egg and 2 egg whites, 1 scoop of whey protein, raisins, ½ cup of orange juice, cinnamon and honey, teaspoon of cottage cheese. Combine ingredients, cook until golden brown. Top with all natural jelly (YUMMY) Let me know how you like them’!
4. ALL CARBS ARE NOT CREATED EQUALWhen you put a simple sugar in your digestive tract, even if its in a fat free cookie, all of that sugar gets absorbed into the bloodstream atonce. For that moment, you have high blood sugar. Assuming the pancreas is functioning well, it responds to the blood sugar spike bybeginning to produce more insulin. There is a sensitive balance between the pancreas production of two hormones, insulin and glucagon,thus, when you are forced to up insulin production, your pancreas has no choice but to back off on its production of glucagon. Insulin is a"storage hormone" as it transports sugars through the wall of the digestive tract and into the muscles and the liver. Glucagon is a "releasehormone" and allows you to mobilize stored fat.When you eat a simple sugar and glucagon production declines, you are crippling your fat burning ability. The refined carbohydrates, suchas foods made with bleached and refined flour, are not much better. Normally your body does a fair amount of calorie burning work to digestcomplex carbs, but if those carbs have been bleached and processed, its sort of like a machine did much of the work your body was goingto do. The process also robs grains of vital micronutrients making them "empty calories" that, in addition to spiking blood sugar, are easilyconverted into triglycerides and stored as fat. As a rule, you shouldnt eat more than two or three grams of carbs per pound of body weight.Many people overdose on carbs, thinking them "safe" if they dont have a high fat content. But your system doesnt discriminate: It stores anyexcess calories--whether from protein, fat or carbs--as fat. 5. KNOW YOUR PROTEIN AMOUNTHow much protein is enough? For the person whose idea of physical effort is changing channels by hand, protein isnt an issue. But forsomeone whos active in sports and trains regularly, adequate protein is essential for gaining muscle and losing fat. Your safest bet is toingest between 0.8 and 1 gram of protein per pound of lean mass.When doing that calculation, use the weight you think you would look good at, especially if youre 20 or more pounds too heavy. Forexample, if an optimal weight for you would be 170 pounds, multiply that number by 0.8 grams: Your daily protein requirement turns out to be136 grams, which translates to 27 grams of protein per meal (at five meals per day). Thats about four slices of turkey breast deli meat or onesmall can of water-packed tuna. Remember this rule, ‘The less legs, the better.” Liver dominant hormone people do better with less proteinhowever. 6. POWER EVERY MEAL WITH PROTEIN/FOOD COMBININGNever eat a carbohydrate by itself! Always combine it with another food, either protein or fat. This rule applies to eating a single piece offruit. Why, you need to offset the sudden reactionary spike of Insulin. This prevents fat storage. So, eat that apple with a handful of nuts,a yogurt, peanut butter, etc. While eating anything raises your metabolic rate, protein boosts it the most. Chicken, turkey, beef, egg whitesand cottage cheese are just a few of the choices you have for high-rev foods. Protein is also the building block of muscle, and the moremuscle you carry; the more efficiently your body will burn fat.Muscle is metabolically active, which means it burns calories even at rest. Fat, on the other hand, doesnt require calories--it just sits there.It follows that what you dont want from your weight-loss program is loss of muscle tissue. One way to minimize this loss is to get enough
protein delivered in relatively precise doses throughout the course of each day. And for your body to make use of that protein for musclebuilding, youve got to hit the weights regularly. 7. FATS ARE FABULUOUSContrary to popular opinion, too much fat intake doesn’t make you fat. Too much of anything will make you fat, be it protein, carbohydrates,or fat!! Some fats you need. One kind is called omega-3 fatty acids. Common to fish and flax seeds, this fat helps burn fat when combinedwith a low calorie diet. One study showed individuals following a low calorie diet and eating fish on a daily basis lost more fat and weightthan those who ate the same amount of calories but did not eat fish.Another kind of fat is called omega-6 fats. These fats help support brown fat burning. Babies are loaded with brown fat. That’s one reasonthey can eat pound for pound more calories than at any other time in their lives and become leaner. Brown fat burns calories. Adults alsohave brown fat but in far smaller amounts. Most is located around the spinal column while the rest coats the organs. Omega-6 fats supportbrown fat’s ability to burn calories.The final of the important fats is CLA, short for conjugated linoleic acid. This fat seems to turn up the production of a fat burning enzymecalled hormone sensitive lipase (HSL). HSL opens up fat cells allowing them to dump fat. While this isn’t a thermogenic effect, there’s noincrease in the metabolism overall, it adds to fat loss when combined with thermogenic factors numbered 1-6 above. 8. STOP FASTING IN THE EVENINGDoing so might make sense for an obese, sedentary person, but someone exercising all week needs to be nourishing his or her body to buildmuscle during sleep. People have these myths like I shouldnt eat after 8, or I shouldnt do this or that, but its like, ‘Do I fill my car withgas at 8 a.m. or 8 p.m.?” What matters is, how many miles did you drive? Active people need to nourish their bodies from the demands puton it by strenuous exercise. The body has a wonderful way of taking the nutrients from your hard earned muscle if you don’t feed it enoughof what it needs.Dont spend countless hours in the gym and sabotage your progress by not eating enough food. Never go to bed hungry or wake up hungrybecause I guarantee you will be losing precious lean muscle mass. One hour before bedtime consume a protein shake in 16 oz. of water, oreat an egg white omelet with cheese to prevent hunger pangs. This will give your body a positive nitrogen balance during sleep to preventcatabolism (muscle atrophy). 9. TAKE THE RIGHT PRE-WORKOUT FUELRule of thumb: Exercise on an empty stomach! You want blood rushing to your muscles for strength, not the stomach for digestion. Two tothree hours before exercise eat a high-energy meal such as chicken breast and granola. One hour before training drink 16 ounces of waterwith whey or soy protein. Under no circumstances should you ingest an energy sports drink that contains carbohydrates or sugarbefore exercise!! Examples: Gatorade, Red Bull, bodybuilding drinks, etc.). This is only for athletes in competitive endurance events or thosetraining more than 2 hours per day, so they do not fatigue and burn out. For those seeking fat loss and lean muscle this is a drasticmistake. You will be exercising to burn off the drink. What a waste of time!
10. TAKE THE RIGHT POST-WORKOUT FUELFirst rule of recovery is to replenish the muscle Glycogen (sugar) stores! But it must be done during a very specific time frame. Afterresistance exercise and vigorous aerobic activity, Growth Hormone and Testosterone are released to begin growth and repair. Thesehormones reach their peak within one hour after exercise. If you eat too soon after training you will reduce this hormone response. Notgood! Between 30-45 minutes after training take a super high simple sugar carbohydrate drink (60-70 grams), with protein (30-35 grams),preferably whey or soy “BONUS MENTAL POWER TIP”Failure is a Process! Over the last few years, Ive helped hundreds of people achieve their own personal"Success Stories" after several failed attempts at getting their overweight body into shape. Designing a trainingand nutrition program that enabled them to achieve lasting success in staying in shape was only possible afterthey mastered the “neck-up” positive mental attitude of fitness success.I think that part of the reason people fail in their quest for a better body is that they have unrealisticexpectations. There are no shortcuts to obtaining great physical conditioning and health. Optimal physicalconditioning and health are the result of a lifetime commitment to proper training and nutrition. In our "fastresults now" society, we expect things to happen quickly and effortlessly. We then expect to move on withoutanother thought, without ever having to work at our goal again.Great physical shape is an ongoing process. Youre either getting better or you are sliding back. Theres no suchthing as status quo in a living organism. The key, then, is to get on a program that you can live with, a programthat you can incorporate into your life and stick with it!Perry Stopchasingpain.com 973-800-6570