I am not a body-builder, nor do I claim to be. However, I have been asked by clients who are, to write an article on nutrition for body-building. In this post I will primarily focus on protein dose per meal.
It is suggested that muscle protein synthesis rate (rate of muscle repair and building) can be maximised by an acute bolus (small) dose of protein in a given meal. For example, research has shown that there appears to be a maximal rate at which dietary amino acids can be assimilated into muscle tissue after training. Moreover, that with increasingly higher concentrations of amino acid, post workout, there is no further stimulation of protein synthesis. So what is the magic figure?
It has been advised that the acute dose of protein required post workout should stand at 20 grams of complete protein (a complete protein is an adequate source of all nine essential amino acids). 20 grams of complete protein will allow for maximal stimulation of muscle protein synthesis. However, what is most exciting is that 20 grams of complete protein is also capable of increasing the breakdown and utilisation of the amino acid leucine, a known trigger for larger muscular growth.
It has also been stated that the ingestion of approximately 20 grams of high quality protein, 5 to 6 times daily, could be one strategy to maximise the rate of protein synthesis. Some body-builders may argue that in following a restricted caloric intake, specific to carbohydrate and/or fat, there is a need to increase protein beyond 20 grams to compensate for caloric requirements. However, it is important to bear in mind that in following a restricted nutritional regime, lean muscle gains and recuperative ability at approximately a 20 gram dose of high quality protein per serving should be adhered to for at least 4 weeks before increasing protein per serving.
So what would 20 grams of complete protein look like, 5-6 times a day, if attempting to incorporate this regime into your nutrition protocol?
Meal 1: Breakfast
- Egg white omelette made with chicken and vegetables (1 cup of green
vegetables i.e. broccoli and spinach);
- Plus: 1 x cup of cooked oats (cooked with ¾ tsp. of cinnamon); or
current smoothie; however add 2 Flat tbsp. of Buckinis to Smoothie
(From Health food Shop).
- Plus: 1 x Nectarine/Peach/Grapefruit.
Meal 2: Snack
- 1 scoop of Protein Whey Concentrate in 1 cup of Almond Milk
- 1 x handful of Almonds
Meal 3: Lunch
- 1-2 grilled BBQ Chicken Breasts
- 2 handfuls of brown rice or quinoa
- 1 cup of any green vegetables (e.g. broccoli, green beans or
asparagus)
- 1 x apple, nectarine, peach or kiwi fruit
Meal 4: Snack
- 1 x cup of Greek Style Yoghurt + 1/3 cup of berries.
Meal 5: Evening Meal
- 1 x lean lamb steak grilled or baked salmon fillet
- 1 x medium sweet potato
- 2 x cups of mixed raw salad/vegetables
- ½ cup of fresh pineapple
Meal 6: 2 hours before bed
- 1 scoop of Casein Protein Supplement in 1 cup of Almond Milk
- 1 to 2 plain rice cakes topped with macro nut butter (e.g. almond or
cashew paste, peanut butter).
If you have any questions specific to body building and nutrition please feel free to write to info@markhincheynaturopathy.com.au or contact 0432234822.
