The Stay-Fit Bug Guide To 'Necessary' Supplementation
Founder/Author of Stayfitbuzz.com
Former Pro Athlete (100-200m event)
Contact: mailus@stayfitbuzz.com
Copyright Information
© Stay-Fit Buzz
Contents
Nutrition
Protein
Carbs
Fats
Supplementation
The key benefits of taking supplements
The supplements
Whey Protein
BCAA's
Glutamine
Beta Aline
Creatine
Fish Oil (Essential Fatty Acids)
Glycomaize (Carbohydrates)
Joint support (Strong joints)
Multivitamin (Minerals and vitamins)
Disclaimer
It is recommended that you consult your physician prior to starting any diet, exercise or supplement program. The material provided by this program is for educational and informational purposes only and is not intended as medical advice. Use of this program, advice, and information contained therein is at the sole choice of the reader and the author shall not be held liable for any misunderstanding or misuse of the information. This supplement guide is recommended for individuals whose goal is to increase muscle mass and for those whose goal is to build lean muscle.
Nutrition first... Supplementation after
That is the golden rule you must always follow in this fitness and bodybuilding lifestyle. But before I get into that, let's talk about nutrition, and how you should be feeding your muscles the natural way.
#1 Protein
#2 Carbs
#3 Fat
#1 Protein
F
We all know our bodies need it, but was is protein?
Protein = Linear strips made up of amino acids (21 in total)
Essential Amino Acids (EAAs) (Must be obtained from your diet)
Branch chain amino acids
Valine
Isoleucine
Leucine
Tryptophan
Threonine
Lysine
Phenylalanine
Methionine
Histidine
Nonessential Amino Acids (NAAs) (Can be obtained from other natural sources)
Arginine
Cystine & Cysteine
Tyrosine
Proline
Glutamine
Aspartic Acid
Serine
Glycine
Beta Alanine
Taurine
Glutamic acid
Ornithine
And protein substances make up the muscles, tendons, organs, glands, nails, and hair. Growth, repair and maintenance of all cells are dependent upon them. Next to water, protein makes up the greatest portion of our body weight.
As you can see, amino acids are the building blocks of protein. Each have their own function. The main thing you need to understand is what protein does as a whole for your body. Which is...
The process of building muscle
The process of repairing muscle
Our ancestors
Like our cavemen ancestors, they stacked up on all of the amino acids (The ones they knew of then) by including variety into their diet with the natural foods they had available to them.
Why variety?
Because amino acids come from many rich protein food sources. Not just one food source.
Rich sources of protein sources can be found in foods such as...
Meat (Go for lean)
Fish
Dairy products
Vegetables such as legumes
Peas
Grains
Protein powder
Others include
Chicken
Eggs
Milk
All of the above can all be considered as essential sources of protein and you should indeed include them into your daily diet
But how do you calculate how much protein you need to take?
1. Weight in pounds
divided by 2.2 = weight in kg
2. Weight in kg x 0.8-1.8 gm/kg =
protein gm.
Use a lower number if you are in good health and are sedentary (i.e., 0.8). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent and intense weight or endurance training.
Example: 154 lb male who is a regular exerciser and lifts weights.
154
lbs/2.2 = 70kg
70kg x 1.5 = 105 gm protein/day
Then use that figure as your protein intake for the day and spread it over 5 – 6 meals.
Do that and you should find their should be no need for extra supplementation.
The protein digestion process
Food source (As listed above)
Are then broken down into amino acids
Those individual amino acids (above) are used to create proteins and enzymes
Digestive enzymes break these down into amino acids
This is why it's sometimes a good idea to consume stand alone supplements that contain specific amino acid to help speed up the digestion process, especially at specific times of the day.
e.g Right after a workout
The hose vs faucet concept I'll talk more about this a little later
#2 Carbohydrates
What are carbohydrates?
Carbs are made up of carbon, oxygen and hydrogen and is a source of energy that is used to refuel and replenish the muscles of the body.
There are actually hundreds of types of carbohydrates (Don't worry, I won't bore you with the full list). But the main thing you need to understand is the break down of carbs.
Simple Carbs (Fast digesting)
Complex Carbs (Slow digesting)
Simple Carbohydrates Complex Carbohydrates
|
MONOSACCHARIDES
|
DISACCHARIDES |
POLYSACCARIDES |
|
Glucose |
Sucrose |
Starch (At least half of your daily calories should come from these types of carbs. Also rapidly absorbed) |
|
Drinks |
Table sugar |
Potatoes |
|
Sports Drinks |
Brown sugar |
Rice |
|
Creatine Transport |
Cookies |
Grains |
|
Energy bars |
Chocolate bars |
Pasta (More of whole wheat pasta – contains fiber) |
|
Weight gainers |
Maple syrup |
Yams |
|
Soda |
Candy |
Maltodextrin |
|
Formulas |
|
|
|
|
|
|
|
Fructose |
Lactose |
Soluble Fiber (Easily digested) |
|
Fruit |
Dairy products |
Fruits |
|
Endurance drinks (Good for long distance runners) |
Milk |
Legumes |
|
Energy bars |
|
Rolled oats |
|
|
|
|
|
Galactose |
Maltose |
Insoluble Fiber |
|
Milk |
Beer |
Wheat |
|
Dairy products |
Cereal |
Cereal |
|
|
Germinating seeds |
Vegetables |