Super Nutrition

On Saturday 21st of August 2010 12:03:07 PM

Super Nutrition for Super Strength

Ask the experts...they will tell you that consuming 10-14 calories per pound of bodyweight will maintain the “average” mere mortal physique, with “average” body composition and “average” activity level: But who wants to be average? Let’s face it, nothing about you or where you want to be is average, right?

Your goal is to escape the world of average – to achieve superhuman proportions of mass, muscularity and strength. To do this you’ll need to consume far more food than the average Joe – even if you want to get super-shredded. If you’re reading this article, chances are that you consider yourself a superhero, or at least a monster in the making. You are anything but mediocre or mainstream – nothing average about your self-concept, nor your goals. You most likely already train like a superhero; your supplement program is honed to perfection so you’ll perform like Superman in the gym; now, let’s be sure you’re feeding your man of steel with the proper nutrients to ensure superhuman growth.

NUTRIENT GUIDELINES FOR SUPER STRENGTH: Feed Your Superhero

Stronger Than a Locomotive:

Protein – It’s all about being ANABOLIC. And that 8-letter word is not a dirty one. ANABOLIC...ANABOLIC...there, we said it! Protein is the anabolic nutrient. Without protein, nothing would grow. Zip. Nada.

ANABOLIC anab-o-lic (according to Webster): “describing the constructive part of metabolism concerned especially with macromolecular synthesis”...in other words, tissue building!

Protein is made up of amino acids, the building blocks of life – and the brick and mortar of muscle. Don’t let anyone tell you that protein is bad for you or that protein will turn into fat or make you fat...almost a physiological impossibility. Part of the reason we’ve got such a problem with obesity in our society today is because we eat way to much in the way of sugars, fats and refined carbohydrates, and not enough protein.

The body composition profile of the mere mortals in our society is frighteningly lacking in LEAN TISSUE...but don’t take my word for it...get out there on the street and look around – it’s everywhere! Remember, you are what you eat, so why not put some good ol’ fashioned muscle into the system?

Ø super rule 1:

Consume 1.8 -2.0 grams per pound of bodyweight while on the Super Growth program. Protein feeds all muscle and tissue growth and repair. By saturating your bloodstream and all body cells with amino acids obtained from food, you’ll ensure positive nitrogen balance to maximize the anabolic environment. 40% or slightly more of total calories should come from protein in order to achieve maximum anabolism.

Faster than a Speeding Bullet:

Carbohydrates – Carbohydrates are the body’s high-speed “go” juice. Carbs fuel muscular contraction, provide a protein-sparing effect and are the energy source for the brain. During the Super Growth program, you’ll target a complex carbohydrate intake of 30-40% of total calories. Low glycemic, slow-absorbing carbs will keep insulin levels in check, blood sugar levels stable, and prevent unnecessary fat accumulation as compared to fast-absorbing, simple carbohydrates. Low glycemic carbs also provide an abundance of energy to fuel the hard training necessary to stimulate maximum muscle growth, which will then be fed and nourished by the protein you eat! Get it?

*Exception – There is one time during your day when you’ll want to ingest simple, rapidly absorbing, insulin-spiking carbohydrates, and that is the time right around your high-intensity training program. During training, the body’s primary fuel source is glycogen. Glycogen is the stored form of the simplest of carbohydrates, and it is the primary fuel that powers muscle contractions during hard training. Sustained hard training burns through your limited fuel supply of glycogen. By ingesting rapidly absorbing simple carbohydrates during and post-exercise, you’ll be providing the muscles with fresh high-intensity energy for ongoing physical activity, and you’ll also feed recovery and growth. Also, immediately post-exercise, the body is primed and ready for hyper-compensatory nutrient uptake. Depleted muscles are starved for muscle building amino acids and refueling, replenishing simple sugars. Insulin, the most anabolic hormone in the body, facilitates this cellular uptake. An insulin spike caused by the rapid absorption of simple sugars into the bloodstream, immediately post-workout, has been shown to positively impact anabolism and speed muscular recovery.

There are several specific supplements available today that have specific “custom” carbohydrates designed to replenish glycogen-depleted muscles, and fuel new growth.

When you’re looking for high-octane energy, it’s the carbs that will fuel you - you gotta have ‘em while growing.

Ø super rule 2:

Consume 1.5-1.8 grams of carbohydrates per pound of bodyweight, in small, frequent servings spread over the course of the day. Focus on whole grains, and slow-absorbing, low-glycemic complex carbohydrates for the majority of your carbs. The single exception is the intra-workout and immediate post-workout time frame. During this critical phase, facilitate an insulin surge and hyper-absorption of nutrients by ingesting 1-2 servings of carbohydrates in the form of high-glycemic, simple sugars.

Able to Leap Tall Buildings...

Fats – Fats are the powerhouse nutrient, the most concentrated source of cellular energy for the body. Fats contain more than twice as much energy per gram as proteins and carbohydrates. Fats support multiple body functions, including hormone production, cell membrane integrity, and nerve conduction. Fats also help keep energy and blood sugar levels stable, especially during low carbohydrate, cutting phases. For this Superman Growth phase, keep fats at 20% of total calories. Avoid “trans fats”. You should get the majority of your fats from fish, nuts and unsaturated vegetable-based oils. Avoid animal fats.

Ø super rule 3:

Consume 0.3-0.4 grams of fat per pound of bodyweight. Spread fat intake throughout the day, in small, frequent servings. Focus on fat sources such as fish, nuts and unsaturated, vegetable-based oils. Supplement with Omega 3,6, and 9 fatty acids – the health benefits of these essential oils are many.

SAMPLE SUPER STRENGTH MEAL PLAN – 180 lb. Super hero

Goal nutrient levels:

Protein: 324-360 g

Carbohydrates: 270-324 g

Fats: 54-72 g

Meal 1: Calories Protein Carbs Fat

1/2 cup oats 134 3 26 2

2 scoops whey protein powder 200 48 3 1

3 EFA gelcaps 30 0 0 3.6

1/2 cup blueberries 44 0 11 0

Meal 2:

2 tbsp peanut butter 204 8 7 16

3 slices whole grain bread 219 3 45 3

1 apple, medium 88 0 22 0

1 scoop whey protein powder, w/ 100 24 3 1

8oz liquid egg whites 96 24 0 0

Meal 3:

Chicken or turkey breast, 220 48 0 3

or lean beef 6oz (cooked)

1 cup brown rice 176 0 44 0

mixed vegetables, 1+ cups veggies are “free”

3 EFA gelcaps 30 0 0 3.6

Meal 4:

2scoops whey protein powder 200 48 3 1

a handful of almonds (approx. 22) 179 5 6 15

Meal 5: (PRE-WORKOUT)

1 scoop BCAA powder, leucine

1 serving of favorite pre-workout product

Meal 6: (INTRA-POST WORKOUT) 280 0 70 0

(sip while training, finish off at end of training session)

2 servings of favorite post-workout RECOVERY product)

include 70 grams of carbs, BCAAs, glutamine

optional: creatine, arginine, beta-alanine

Meal 7: immediate post-workout

2 scoops whey isolate 184 46 0 0

(mix with Meal 6, immediate post

workout)

Meal 8:

Lean beef, 6oz (cooked) 247 48 0 6

7oz sweet potato 196 7 42 0

mixed vegetables veggies are “free”

drizzle w/ 1 tbsp olive oil and 126 0 0 14

red wine vinegar

3 EFA gelcaps 30 0 0 3.6

TOTALS (approx): 2983 335 282 72.8

percent of total calories: 45% 38% 21%

A program such as this will give you everything you need to help build your own Man of Steel physique! Of course, this program is only a guide – everyone’s body is unique. Use this guide to help you create your own Super Nutrition program for off-season strength and lean mass – and FEED YOUR SUPER HERO!

STAY TUNED, TRUE-BELIEVERS...NEXT ISSUE WITNESS THE STRENGTH OF “SUPERHERO SPORTS NUTRITION – THE SUPPLEMENTATION PROGRAM” TO TAKE YOUR ATHLETIC PERFORMANCE BEYOND THE REALM OF MORTAL MEN...AND BOOST YOUR GAME TO SUPER HERO PROPORTIONS!

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