Nutrition for Optimal Performance
By
Matt R. Wenning
Nutrition can play a key role in one’s ability to lift and recover. In a
perfect world, athletes would eat real food in balanced amounts of carbs,
proteins, and fats about every 2–3 hours. We would also eat the proper foods
before and after training to give fuel for the workout and fuel for the recovery
after the strenuous exercise.
But this is the real world. The real world barely leaves us enough time to
train let alone eat properly. This is where supplements come into play.
Supplements allow us as training athletes to achieve the proper amount of
calories from the proper types of nutrients in an efficient and time sparing
way. They also make sure that our immune system, recovery, and general health
stay in top shape.
We can start by analyzing protein—what it’s for and how much is needed. Most
people think about this nutrient the most. Athletes often think about protein
with a “more is better” attitude, but this is simply not true. It has been
proven in literature that the body can only utilize 2 grams per kilogram of body
weight by nitrogen balance analysis. This means that a 200-lb man only needs and
can only utilize 200 or so grams of protein per day. However, the real key is
timing.
Protein doesn’t get utilized well in large quantities. It must be evenly
dispersed throughout the day in about 30-gram intervals. More protein than that
in one sitting and it’s wasted. Why is it wasted you ask? Well most of the
protein is ingested in the small intestine. The small intestine only has so many
protein binder sites available at one time. If those sites are already being
used, the extra protein is carried off to the large intestine and expelled. So
this is where your protein intake must be constant throughout the day in small
quantities. It has been shown that higher levels of protein don’t create more
muscle mass or help in keeping a positive nitrogen balance when compared to
normal protein intake. Therefore, don’t waste your money on more protein—just an
optimal amount.
Next up is carbohydrates. Carbs may be the most important nutrient and
include PCr and glycogen. Glycogen controls insulin and is actually called the
protein saving nutrient. The body will always go to carbohydrates before fats
and proteins for energy after the PCr system has been depleted. Not enough carbs
in the diet before, after, and sometimes during activity and the body will go to
protein for alternative fuels. This means no gains in the present and muscle
breakdown long term. That’s also why you don’t see any high level strength
athletes on the Adkins diet. No carbs means no strength and no speed. If you
want to be a skinny fat man, then by all means get rid of carbs in your diet. If
you want muscle, then keep reading.
Carbs must also be taken throughout the day. Did you know that your brain
runs on 70 percent carbs? Did you also know that your brain and spinal cord are
primarily responsible for fast twitch muscle action? Carbs are very similar to
protein in that they are best utilized throughout the day rather than in large
quantities. But remember—there are many types of carbs. This is why the glycemic
index and timing of carbohydrates is so important.
High glycemic carbs are best utilized both pre- and post-workout while low
glycemic carbs are best taken throughout the day for steady insulin levels. That
is why recovery and pre-workout supplements have so many simple sugars. This
brings blood sugar levels back to normal after a workout has drained them. But
the real key is steady blood sugar throughout the day through your low glycemic
carbs. Read up on the glycemic index for more information.
Last but certainly not least is fats. Fats are essential for muscle
protection, proper cell function, and recovery. Fats come in all forms from
omega fatty acids to plant fats and animal fats. All are important. Ninety-nine
percent of Americans get plenty of the worst kind of fat in their diet, but most
don’t get enough omega 3 or omega 6 fatty acids or plant fats. The way our food
is prepared in restaurants and even at home usually allows us to get plenty of
saturated or bad fats. This means that meal replacement powders or bars should
have the right kind of fats in their makeup for a full spectrum of nutrients.
Fish oil tablets are also a great way to achieve these omega fatty acids.
Remember that nutrient timing is a crucial part of absorption as well as
utilization. Taking multivitamins, fish oil, and other vitamins at the same time
every day helps to utilize the supplement much better. This way a certain
mineral isn’t overloaded and discarded. These macronutrients protect cell
membranes and protect against protein degradation. That’s why vitamin and
mineral supplementation is important. Many of us not only train hard but work
demanding jobs that don’t always allow us to eat properly without
supplementation. These proper nutrients as well as their timing allow the body
to repair, grow, and maintain muscle and stabilize energy for demanding
workouts. If you want to reach the top, training isn’t enough. You must make an
effort both in and out of the gym.
I’m always asked what kind of supplements I take, so here they are. I take
creatine from At Large Nutrition, 1–3 grams per day of fish oil capsules, an
amino acid tablet, ETS recovery tabs from At Large Nutrition, and a
multivitamin. These choices have allowed me to not get sick nearly as much
through hard training. They also keep soreness to a minimum and allow me to push
a little harder.
References
1. Driskell J, Wolinsky I (1999) Energy-yielding macronutrients and energy
metabolism in sports nutrition. Boca Raton, FL: CRC Press.
2. Williams M (2002) Nutrition for Health, Fitness & Sport. Sixth Ed.
New York: McGraw Hill.
Matt Wenning is one of only a handful of people to total over 2600 lbs in
a professional competition, hold an all-time world record of 2665 lbs in the
308-lb class, and bench press over 800 lbs in a full powerlifting meet. He
currently is a private strength coach at Lexen gym in Grove City, Ohio, a
personal trainer to many executives and professionals at Capital Club Athletics,
and contracted by the US Army. He also works with firefighters, physicians,
children with disabilities, and all forms of athletes in the Columbus, Ohio,
area.
Elite Fitness Systems strives to be a recognized leader in the strength
training industry by providing the highest quality strength training products
and services while providing the highest level of customer service in the
industry. For the best training equipment, information, and accessories, visit
us at www.EliteFTS.com.
