Just because you work out and train, it doesn't give you leeway or the earned right to 'eat whatever you want'. When you train hard it means you have to put even more focus on fueling your body with the right nutrients it needs. Proper nutrition plays an equally important, if not more important, role than the actual exercise you're doing.
So what's the body made of?
If you want a killer body you've got to start by feeding it what it's made of! The most abundant substance in the body is water. It's cheap, convenient, easily acquired, and we know when we're not getting enough (yellow-coloured urine).
The second most abundant substance in the body is protein! Training hard breaks down our muscle tissue, then our bodies, being the adaptive and self-preserving organisms that they are, will build up our muscles stronger and bigger so that we can more easily do that work out the next time around.
For our muscles to repair and rebuild we need protein. If we don't feed our bodies enough protein, guess where our muscles are going to draw that protein from? Our body will pull protein from other tissues and organs, at the expense of the rest of our body's intricate and balanced systems, so it's no wonder that you tend to get sick just when you're starting to really get stuck into your exercise routine. As well as growth and repair, protein also aids in immunity, blood sugar levels, metabolism of body fat, healthy skin and nails, hormone vitality and reducing hunger, just to name a few of the benefits.
So where do I get my protein from?
The best source of protein is the humble egg. It's also coupled with good essential fats and plenty of vitamins and minerals, so tuck in! One quick pointer though - eggs need to be cooked so that your body can absorb the protein, so the only thing going Rocky style and eating them raw is going to do for you is give you a good dose of food poisoning.
Second best is lean meat, such as turkey, chicken breast and steak. Soy is actually a complete protein (especially good for vegetarians) however the body's ability to absorb that protein (known as bio-availability) is much lower than with other protein sources such as eggs or meats. Beans and nuts are also good sources of protein, but not as optimum for health and growth benefits as they don't have a wide enough range of amino acids (proteins) within them.
Then there are protein powders. No, they're not just for "meatheads" and no, they won't make you instantly "bulk up." Protein powders post-workout are the optimum way to get the protein your body requires to where it's needed, in accurate quantities and fast. Protein powders are convenient, low in fat, great tasting, easy to stomach after a workout and cheap (compare 50c - $2 per serve to buying a steak or chicken breast).
Food Source Protein
Whole egg 6-7 grams
Egg white 3-4 grams
Red meats 28-32 grams
Chicken 31 grams
Tuna 29 grams
Protein powders 50-90% of powder
How much do I need each day?
If you train three times a week or more, a simple rule to go by is two grams of protein per kilogram of lean body weight, per day. So if you weigh 70kg and think you could easily be carrying 10kg of extra body fat, your lean weight is 60kg.
e.g. 2 grams x 60 kilograms = 120 grams of protein per day.
As our bodies can only absorb a certain amount of protein every 2.5-3.5 hours, that 120 grams is best divided into six meals eaten throughout the day.
e.g. 120 grams ÷ 6 meals = 20 grams of protein each meal (100 grams of tuna or two whole eggs with two egg whites).
What do I need post workout?
After a hard training session your body's muscle cells open wide up to the absorption of nutrients, this window of opportunity stays wide open for 45 minutes then starts to close for the next 45. So it's ideal to get your fast-acting protein powder in as soon as possible after your workout so that your body has what it needs to repair and rebuild itself. When we train hard our bodies use glycogen (carbohydrates), that is stored in our muscles, as fuel. This must also be replaced or our body will use our protein powder instead. The ideal carbohydrate post-training is Dextrose mixed in with your protein shake. Dextrose is bought for $3 a kilogram from your supermarket - funnily enough it's in the homebrew section. Your post-workout shake is an additional meal to your six that you are already taking, and you can eat a solid meal soon after without having to wait two and a half hours. Here's how we work out how much protein and dextrose we need after training:
e.g. Daily req. = 120 grams x 25% = 30 grams of protein
plus
Dextrose req. after weights - Protein req. 30 grams x 0.5 = 15 grams of dextrose.
Dextrose req. after cardio - Protein req. 30 grams x 2 = 60 grams of dextrose.
Seem too complicated? I'm sure we all learnt simple multiplication in primary school! Couldn't be bothered? Take the five minutes just once now to work out how much you need, so you can get the full benefit and results you are after when you train 45-60 minutes a day, three to six times a week.
If you follow your protein requirements then you have earned your once or twice a week 'eat whatever I want' binge on pizza or icecream! Go for it! Reward yourself!
Don't like to miss a training session? Well, don't miss your protein intake!
Leon Price is a Personal Trainer certified in Bodybuilding & Contest Preparation from the International Academy of Physique Conditioning.
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