Tag: carbs
Understanding Calories and Ways To Cut Them
When you settle down for a meal, your hunger might override your concern for its nutritional balance. Understanding the fundamentals of macronutrients and their corresponding calorie content can assist you in crafting well-rounded meals. Although calories aren’t an ingredient in your food, they play a crucial role in comprehending what you consume. Equipping yourself […]
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Carbs: Your Best Friends Or Worst Enemies As A Bodybuilder?
You need them, you love them, but you need to use carbs right.
Bodybuilders and most other competitive athletes are always trying to get to the next level. Whether that be increased muscle mass, boosting athletic performance, or seeking a toned physique, faster gains are the common denominator. While pumping yourself full of protein is universally touted as the best way to get this done, another macronutrient is equally as important when used right.
Carbs can make or break your quest for fat burning and muscle growth depending on how you use them. That love-hate relationship that comes with carbs is always the battle when deciding on the best route for your diet.
The issues many people face is the amount of carbs and the type of good carbs to incorporate in their diet mixed with any great source of protein. Carbs are the body’s primary source of fuel and spare protein from being used up for energy (1).
As the most efficient energy source for intense workouts, carbs are a necessity for those looking to get to the next level. Simply put, protein needs carbs to work as efficiently as possible. But too many carbs, or too many of the wrong carbs, can really hurt your chances to get that fit, athletic physique we all strive for.
Since every day for us differs, it is important to understand how many carbs you need on a given day. Depending on the intensity of your workout or the physical stress of your daily life, carbs play an important role in providing you with energy needed to work at maximum capacity. To little, and you will feel sluggish and drained.
Carb cycling is a great way to stay on track and is used by athletes looking to change their body composition or overall performance. It is not for everyone so knowing your body and how it reacts to changes in your diet is key, but carb cycling allows your body to adapt to metabolic changes and helps manage fat more effectively.
For bodybuilders looking to bulk up and lean out, carbs are a necessity. Using them to your advantage is key for working hard in the gym and living a healthy life. Knowing when to trust them as your best friend or loathe them as your worst enemy is vital for growth and understanding just how to properly use carbs to your advantage.
What Are Carbs?
Carbs, along with protein and fats, are one of the three main macronutrients that your body uses for energy and are the main source of energy. Macronutrients are important because they allow for your body to properly function and must be obtained through your diet. Carbs specifically provide fuel for your central nervous system and offer working energy for your muscles, as well as saving protein from being used as energy and assisting fat metabolism. Vital for cognitive function, they help your brain with memory, mood, and a host of other things (2).
Simple carbs are found mainly in candy, soda, and the other sweet treats we all love. They are basically empty calories and don’t provide much help for your growth. Complex carbs are what you find in starchy food and are absorbed much slower and provide for sustained energy, making complex carbs the go to choice for your overall health and performance.
Pros: Your Best Friend
We all love to train hard and watch our bodybuilding transformation unfold. Intense training is key for quick gains and carbs provide for that much needed fuel to keep us going strong and for longer. Protein builds muscle and having enough carbs in your diet is huge for the preservation of that muscle so it doesn’t break down and get used for fuel instead (3).
Keep that muscle mass by saving your protein from being stolen away from your muscles. Since your body prefers carbs for fuel, give it what it wants and help light the metabolic fuse to keep your body burning fat and not muscle. Studies have been conducted around the idea that carbs help with the production of serotonin in the brain keeping you mentally healthy and away from anger and depression, thus improving cognitive health (4).
Cons: Your Worst Enemy
Eating the wrong types of carbs, or too any carbs, can actually prove to be a detriment in the long run. Carbs stimulate insulin secretion and while this may not be a bad thing for some people, for those struggling with metabolic competence, insulin levels may be elevated making it difficult for weight loss to occur (5).
Processed carbs will really be your enemy as they could contain fillers and chemicals that will make you gain weight as well as lead to potential problems in the future. Containing “anti-nutrients”, like phytic acid, it could lead to poor absorption of certain vitamins and minerals you need only hurting your progress (6). Carbs are easy to abuse, and while the benefits are more than important for your overall performance, knowing how to handle them in moderation is key for getting you to where you need to be.
Wrap Up
We all need carbs. Yet, they can come around and turn on us if we don’t manage them properly. Choosing slow-digesting carbs for most meals will help keep your insulin levels in check and will keep you full longer with less fatigue, leading to weight loss. Obtaining fast carbs, like a whey protein concentrate supplement, can help you recover faster during your post-workout regimen.
If you plan on cardio, skip the carbs and go for whey protein or amino acids to really kick start fat loss and consider carb cycling as an alternative method if fat loss is something you are considering. Carbs are delicious and great for you when used right, so have confidence in your discipline and use this macronutrient to your advantage as your best friend.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Hawkins, Misty A. W.; Keirns, Natalie G.; Helms, Zachary (2018). “Carbohydrates and cognitive function”. (source)
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Brinkworth, Grant D.; Buckley, Jonathan D.; Noakes, Manny, et al. (2009). “Long-term Effects of a Very Low-Carbohydrate Diet and a Low-Fat Diet on Mood and Cognitive Function”. (source)
Ludwig, David S.; Ebbeling, Cara B. (2018). “The Carbohydrate-Insulin Model of Obesity”. (source)
Hurrell, R. F.; Juillerat, M. A.; Reddy, M. B.; Lynch, S. R.; Dassenko, S. A.; Cook, J. D. (1992). “Soy protein, phytate, and iron absorption in humans”. (source)
Nutrient Timing – When, How Often and What To Eat?
Nutrient timing has been around forever, but it wasn’t until recently that it gained a ton of popularity. The timing of nutrients is crucial for any athlete looking. To drop a weight class or to simply perform at an optimal level. Nutrient timing is about when to eat, how often […]
The post Nutrient Timing – When, How Often and What To Eat? appeared first on What Steroids.
Pocket Guide To Calories, Basal Metabolic Rate & Intake Requirements
Everything you need to know for your bulking and cutting needs.
For so many of us, we have that image of what we want to be. Those of us bodybuilders have that image for what we want to look like. But it can be a real challenge in getting there. Having the expertise to know what to do and how to do it. Sure, reading about fellow bodybuilders and athletes is a great tool, but what works for them may not work for you. That can be discouraging.
However, if you take these components and break them down into only the essentials, you clear out the clutter that can overwhelm you. When it really comes down to it, there are only a handful of things that matter and each is manageable in efforts to get you to your goal. Between calories, basal metabolic rate, and daily intake requirements, with the right understanding, you will definitely be on your way to reaching those goals.
Let’s take a look at this pocket guide for calories, basal metabolic rate, and daily intake requirements as we try our best to break down only the essentials, so you feel as though it is accomplishable. Because it is. It just takes a bit of time and understanding to really get there.
Let’s Talk Calories
A calorie is a way to measure energy expenditure, as well as stored energy. Carbs, protein, fats, fiber, among others, release energy through your metabolism, and in reaction with oxygen, energy is released. Kilocalories are referred to as calories in your diet, being those calories you eat, and calories through exercise, being those you burn away (1).
When it comes to your daily calories and caloric intake, it is important to understand that this is totally dependent on a number of factors: age, gender, activity level, genetics, and so on. We’ll look at this from three different activity levels being sedentary, moderately active, and active.
According to the United States Department of Agriculture Food and Nutrition Service, sedentary adults between the ages of 19-50 years old would require on average around 2,400 calories for men and 1,900 calories for women. Moderately active men would average around 2,600 calories while moderately active women are around 2,100 calories. Moving into the active territory, they define this as walking more than 3 miles per day at 3 to 4 miles per hour, with light physical activity associated with the typical daily activity you already partake in. In this case, men would require around 2,900 calories and women average to about 2,300 calories (2).
What Is Basal Metabolic Rate?
Your basal metabolic rate is the total number of calories needed to function on a daily basis. This includes things like circulation, breathing, nutrient processing, protein synthesis, among others. This means ultimately that energy is used only to maintain vital organs. This works in tandem with your resting metabolic rate which measures the number of calories burned at rest (3).
A popular way to measure your basal metabolic rate is through the Harris-Benedict equation. The end result is the number of calories needed to maintain your current body weight based on sex, height, weight, and age requirements (4). This came from a study conducted by James Arthur Harris and Francis Gano Benedict and is a popular way to calculate this.
Harris-Benedict Equation
Men: BMR= 66.5 + 13.8(weight) + 5.0(height)- 6.8(age)
Women: BMR= 655.1 + 9.6(weight) + 1.9(height) – 4.7(age)
Important Daily Intake Requirements
We’ve already covered calories and how important it is to figure out your daily caloric intake. But to go further, let’s take a look at those vital macronutrients in protein, carbs, and fat. Macronutrients are those nutrients that we need in larger quantities to provide support for energy, metabolism, muscle growth, and overall development. As our body’s primary source of energy, these are needed in larger quantities to make up the majority of the calories we consume.
Protein
When it comes to fulfilling our protein needs, we need to remember that there are many ways to get protein into our bodies. For healthy adults, the recommended daily intake is 0.8-1.0 grams of protein/kg body weight (4).
Whole foods are always the way to go, and even those on a vegan diet can get adequate amounts of protein. But protein powders are a solid way to get that vital protein into our bodies, and with both whey and non-dairy proteins, everyone can benefit from a great protein powder (5).
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Carbohydrates
When it comes to carb and carb sources, it is important to know that carbs are not bad. A common myth around nutrition is that carbs are stored as fat and will then only increase your body weight and reduce definition. Carbs are vital for a number of functions and must not be forgotten in your diet. It is recommended that the daily carb intake be around 45 to 65 percent of your total daily calories (4).
Fats
Fats are another thing that have a bad reputation but knowing there are different kinds of fats is very important. Fats are used for a number of bodily functions and neglecting them would be a terrible disservice to your overall health, wellness, and performance. Daily fat requirements are around 30% of your total day’s calories (4).
Why All This Matters
The amount of calories you consume, your basal metabolic rate, and your daily intake all contribute to your health, performance, and goals being met. Eating enough in the day is important and while it is easy to starve yourself and feel terrible throughout the day, you are hurting your gains, despite what you may have heard. Knowing the ins and outs of these three important components can lead to effective cutting and bulking, while also aiding in a better lifestyle overall.
Wrap Up
This pocket guide for calories, basal metabolic rate, and your daily intake requirements will provide the blueprint for what you need to know to get started. Having the tools is half the battle and once you know what to, you can finally go and do it and see those desired goals become reality.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
United States Department Of Agriculture Food and Nutrition Service (2011). “Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level”. (source)
McMurray, R.; Soares, J.; Caspersen, C.; McCurdy, T. (2015). “Examining Variations of Resting Metabolic Rate of Adults: A Public Health Perspective”. (source)
Kansas State University. “What are My Calorie, Protein, Fat, & Carbohydrate Needs?”. (source)
Cintineo, H.; Arent, M.; Antonio, J.; Arent, S. (2018). “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. (source)
Do Carbs at Night Make You Leaner or Fatter?
What impact do carbs at night really have?
Growing up, you were drilled with the message to never eat at night. Eating at night is for losers who accumulate body fat right? And if you do eat at night, definitely don’t eat carbs. Carbs will kill your dreams, take everything you love, and make you fatter than an obese Oompa Loompa right?
Oh how we believe such fake news. Crap like this is tattooed in our brains since childhood yet the science doesn’t support it. Let me break down the nuances of nighttime eating.
Sleeping Metabolic Rate Myths
So one of the most common misconceptions about eating at night is your metabolism. People throw around this word as if they understand what it means. What they usually mean is your metabolic rate which is how rapid you burn calories at rest.
People argue that eating at night is detrimental because when you go to sleep, you’re no longer active, so these calories fatten you up like a pig. Oink oink anybody?
All jokes aside, sleeping metabolic rate isn’t much different from your waking metabolic rate. When you first fall asleep, your metabolic rate drops a bit, but as sleep related bodily processes begin, energy expenditure also comes back up (1-4).
In addition, exercise also increases your sleeping metabolic rate likely due to the energy cost of repairing and building muscle (5).
Energy Balance
All of this is neither here nor there though because eating nets you body fat storage no matter how fast your metabolic rate is. For example, when you eat a 600 calories meal, you can’t burn off 600 calories in the time it takes to eat that meal. You’re going to burn a certain amount throughout a 24 hour period, so the total food you eat matters, not when you make fat deposits from consuming meals.
So how much you eat will be distributed at various meal times in which fat will be stored. The day as a whole is your opportunity to burn enough calories to put you in the energy balance you want.
So eating an entire cake as a midnight snack isn’t bad because it’s done in the dark. It’s bad because well, you’re eating an entire cake. It’s no better if you were to eat that cake in the morning. Calories don’t magically get more fattening past 6 pm or whatever random time you’ve heard.
Carb Backloading
However, if you do have the correct energy balance, that’s not to say meal timing is meaningless. Certain nutrients interact at certain times. We have some research indicating the opposite of what many people have been taught about pre-bed carbs.
Many people don’t realize, night time eating can be beneficial. Again, this is in the context of an overall calorically controlled diet, not simply using this as an excuse to eat an extra dinner and hit up the local dessert buffet.
Anyways, this idea is called carb backloading and was once highly popular in the fitness industry. The idea is to push more of your calories/carbohydrates towards the later part of the day or the evening. Some of my clients who carb backload like to push almost all of their carbs to the final meal similar to one study I’ll talk about.
Let’s look at the studies for this along with some practical rationale to consider.
The Research
If you look at cross sectional or epidemiological studies, they’re quite mixed, but many show fatter people often eat at night, but correlation doesn’t equal causation. When you take a closer look, unhealthy people simply eat too much and have no structure or planning surrounding their food.
More controlled studies paint a different picture.
Before the 21st century even began, Keim et al. conducted a study in a metabolic ward which is super fancy chamber to control and monitor energy balance (6).
Both groups ate macro matched diets, but one group ate 70% of their calories in the AM while the other group ate 70% of their calories in the PM. All food was provided.
Exercise was also implemented with both strength training and cardio, so this applies more to this audience as well.
The PM group had far better body composition and muscle retention. The AM group lost quite a bit more muscle. Both groups lost fat.
Moving into the 21st century, we have Sofer et al which was an infamous study done in 78 Isreaeli police officers across 6 months with lots of tests done on weight loss and hormonal profiles (7). This study specifically had one group eat all the carbs early while the other group ate all their carbs at dinner.
Many people would predict the carbs at night group to get worse results. Not quite. In fact, the PM carb group experienced better fat/weight loss, decrease in fasting insulin levels, lower inflammation, and better cholesterol.
Some of these effects can be attributed to more weight loss which is a remarkable benefit alone, but they can also be attributed to how carbohydrates sync with your body’s hormonal cycles during the night.
Leptin and adiponectin are 2 beneficial hormones that aid in satiety. They can decrease at night naturally. But having more carbs at night can alter these levels according to the Sofer study.
Carbohydrates also promote serotonin levels to help you feel happy and relaxed along with melatonin levels at night which helps you fall asleep. We have lots of studies on carbohydrate rich foods helping people fall asleep (8).
Practical Benefits of Pre-bed Carbs
You ever start the day and it’s chaos out the gate? Show of hands? Yeah, me too. I can only imagine how bad it is for people with children and extremely stressful jobs. You go through the day, somehow make it out alive, come home to more responsibilities, and guess what?
You want to devour everything. Your brain wants some pleasure and it’s hunger is ravenous.
However, if you consumed lots of calories during the day, you don’t get to eat many after work unless you want to gain body fat. So backloading calories/carbs is highly practical here. Think about it.
During the day, you’re at work. If you’re truly busy and have back-to-back responsibilities or meetings, you shouldn’t be thinking about food. Being occupied has been shown to be an extremely powerful appetite suppressant.
So not eating as much during the day when you’re busy and not hungry to allow for more nighttime calories is practical. Furthermore, many people eat with their families or go out for dinner. Having more calories and carbohydrates to be flexible with can either make or break the adherence of your diet.
Give carb backloading a try if you haven’t yet. It doesn’t have to be super close to bed time to reap the sleep benefits. Anytime during the evening time should be fine and may even prevent that late night snacky type hunger.
For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
References
Katayose Y;Tasaki M;Ogata H;Nakata Y;Tokuyama K;Satoh M; “Metabolic Rate and Fuel Utilization During Sleep Assessed by Whole-Body Indirect Calorimetry.” Metabolism: Clinical and Experimental, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/19394978/.
JM;, Seale JL;Conway. “Relationship Between Overnight Energy Expenditure and BMR Measured in a Room-Sized Calorimeter.” European Journal of Clinical Nutrition, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/10099943/.
Zhang K;Sun M;Werner P;Kovera AJ;Albu J;Pi-Sunyer FX;Boozer CN; “Sleeping Metabolic Rate in Relation to Body Mass Index and Body Composition.” International Journal of Obesity and Related Metabolic Disorders : Journal of the International Association for the Study of Obesity, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/11896493/.
Kumahara H;Yoshioka M;Yoshitake Y;Shindo M;Schutz Y;Tanaka H; “The Difference Between the Basal Metabolic Rate and the Sleeping Metabolic Rate in Japanese.” Journal of Nutritional Science and Vitaminology, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/15895522/.
Mischler I;Vermorel M;Montaurier C;Mounier R;Pialoux V;Péquignot JM;Cottet-Emard JM;Coudert J;Fellmann N; “Prolonged Daytime Exercise Repeated Over 4 Days Increases Sleeping Heart Rate and Metabolic Rate.” Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquee, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/12904638/.
Keim, et al. “Weight Loss Is Greater with Consumption of Large Morning Meals and Fat-Free Mass Is Preserved with Large Evening Meals in Women on a Controlled Weight Reduction Regimen.” OUP Academic, Oxford University Press, 1 Jan. 1997, academic.oup.com/jn/article/127/1/75/4728738.
Sofer S;Eliraz A;Kaplan S;Voet H;Fink G;Kima T;Madar Z; “Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/21475137/.
Vlahoyiannis, Angelos, et al. “A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep.” MDPI, Multidisciplinary Digital Publishing Institute, 14 Apr. 2021, www.mdpi.com/2072-6643/13/4/1283/htm.
Can A Chicken And Rice Diet Help With Weight Loss?
We’ve all heard of it, but does this diet actually help with weight loss?
Losing weight can be hard and unfortunately with so many diets to choose from, our options for weight loss just seem almost unattainable. But the nice part is, there are a lot of options, meaning one of those will work for you. So while it may be overwhelming at first, let’s take a step back and focus in on one of these diets. Long touted for its benefits to weight loss, the chicken and rice diet has been used and debated for a long time. Giving you a nice ratio of macronutrients and everything you need to fuel and power your body, this diet may be the one for you.
While other bodybuilding diets tend to take over the fitness world, most come and go. These diets can be seen as fads and while they work for some people, others tend to try them, give them up, and move onto the next. Some of these being keto, intermittent fasting, the paleo diet, and the carnivore diet are just some of the many diets bodybuilders may try. The chicken and rice diet, however, is a staple and for the longest time has been used by some serious mass monsters to see those gains they wanted most.
Let’s take a look at the chicken and rice diet to see if this diet is really great for weight loss. While it does cover your nutritional bases, is this the best option for you to lose weight? Since weight loss can be hard, finding your niche and what works best is of the utmost important for your time and sanity.
Benefits Of Chicken & Protein
When we talk about chicken, we are talking about protein. Since protein is the building block of all muscle, and that muscle is what we need to take over for fat, its fair to say that protein is incredibly important. But we all knew that.
What protein does, and essentially what a good piece of chicken does, is pump you with protein so you feel full for longer and limit your snacking. This will aid in weight loss and ultimately allow you to see those gains you want most (1). Since chicken also has key vitamins and minerals and can aid in other bodily functions, you really are getting tons of benefits with this lean piece of meat.
Benefits Of Rice & Carbs
Now, to the second portion of this dish; rice. Rice is what can provide that all important fuel to give you energy and keep you powered through the day. More energy means more calories burned and that of course translates over into weight loss (2). With good digestive qualities, rice is a top choice for fueling your body for it won’t cause any stomach discomfort and can really work to give you the best chance at seeing results.
Chicken & Rice Diet: Does It Work?
Since we’ve broken this two part dish down, we should just lay this out simply. You get a healthy dose of protein with the chicken and a good source of carbs with the rice providing for great gains to satiety, growth, and recovery, and the ability to fuel your body with a good source of carbs. As a relatively low calorie meal packed with a great ratio of macronutrients (3), it is fair to say that the chicken and rice diet can affect weight loss.
A downside to this diet is the lack of taste and potential enjoyment as compared to other dishes. You still can lose weight by spicing up your meals and making fun and engaging dishes to enjoy. Looking to different spices, or even just adding some salt and pepper, is a good start that won’t add on extra calories and can still provide a healthy, hearty, and great tasting dish so you at least enjoy your meal.
Featured Supplement For Weight Loss
For those looking to expand their weight loss goals, it’s important to know there are supplements out there that can help you immensely. A protein powder can work to pump you with protein so you stay full for longer and snack much less. It will also help with muscle growth and recovery. Other supplements like pre-workouts and intra-workout BCAAs can boost your workouts so you burn more calories and have more energy to workout longer. But fat burners are great supplements to kickstart your metabolism and work to shed that unwanted fat so you see those physique goals you want most (4).
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Wrap Up
The chicken and rice diet has been around for quite some time and is often used for those looking to lose weight. What this diet offers is a great source of protein in the chicken and a solid source of carbs in the rice to deliver a healthy dish able to work for your weight loss goals. When paired with the right training routine and proper supplementation, you are well on your way to seeing those weight loss gains occur. The chicken and rice diet is one to definitely try and don’t forget to add some spices for an engaging kick to that weight loss meal.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Leidy, H.; Clifton, P.; Astrup, A.; Wycherley, T.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Jequier, E. (1994). “Carbohydrates as a source of energy”. (source)
Howell, S.; Kones, R. (2017). “‘Calories in, calories out’ and macronutrient intake: the hope, hype, and science of calories”. (source)
Jeukendrup, A.; Randell, R. (2011). “Fat burners: nutrition supplements that increase fat metabolism”. (source)
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Premier Pharmaceuticals Glyco Manager RX Christmas Deals & Specials Heinz Senior. IFBB Pro / CEO www.PremierPharmRX.com Cell 305-970-9780 Just how remarkable is the all-new GLYCO MANAGER RX™? This extraordinary sublingual formula allows carbohydrates from starchy foods to pass through the body, helping to shuttle nutrients into the muscle cells, staying away from the fat cells. The Scientifically tested…