Nutritional Guidance for Hard Gainers: Building Muscle and Gaining Weight, Schemes and Mind Maps of Nutrition

Download Nutritional Guidance for Hard Gainers: Building Muscle and Gaining Weight and more Schemes and Mind Maps Nutrition in PDF only on Docsity! POWER STRENGTH TRAINING SYSTEMS ATHLETE PERFORMANCE NUTRITION MANUAL “THERE'S A DIFFERENCE BETWEEN BEING INTERESTED IN SOMETHING AND BEING COMMITTED TO IT.”   Nutrition Disclaimer and Expectations  PowerStrength Training Systems: Disclaimer and Expectations on Nutrition Disclaimer First and foremost, the following guidelines are for our athletes. We are not doctors or registered dieticians. These nutrition recommendations are not meant to diagnose or treat any disease or condition. The following consists of eating habits that are common among today’s serious athletes. With first hand experience, we know the positive effects these guidelines can have in building muscle and adding “useful” weight. Find out what you need to change to reach your personal strength goals. Expectations Know this: In order to see maximum results and reach peak strength gains you must follow these guidelines. Regardless of your strength program, speed program, or conditioning program, you must set nutritional goals. If you choose not to follow these nutritional guidelines (see: lazy/undisciplined/unmotivated) you are not dedicating yourself to this program and will not see maximum results. This DOES NOT mean you have to follow everything listed in this packet; however, it DOES mean that you must take nutrition just as serious as training, considering they go hand-in-hand. ​NUTRITION IS PART OF YOUR PROGRAM!​ It is required that you consume calories within an hour before and after your training session. NEVER come or leave on an empty stomach. PSTS encourages athletes to make a shake ahead of time in order to replenish nutrients quickly after a workout (a refrigerator is available for our athletes to use). A Note to “Hard Gainers” A “hard gainer” is a term for a skinny athlete who cannot gain weight or muscle easily. These athletes do not eat as much as they think they do and invariably need to eat more. They just need massive amounts of calories. Keep in mind, the more active an athlete becomes (training, conditioning, practicing, etc.), the more he or she has to eat due to the constant burning of calories. If you consume more calories than you use, you will gain weight (it’s physics). Constant calorie intake is necessary if you have trouble with this. Add meals between breakfast and lunch and before you go to bed (after dinner). Eat more often, eat faster, and add liquid nutrition (shakes) to increase your calorie intake. 1   Supplements and Weight Gain  Supplements   With the abuse that athletes put themselves through, it is sometimes recommended they use a few proven supplements to aid not only in growth, but also in repair and recovery. Before we go further, please note that THERE IS NO SUPPLEMENT FOR GOOD WORK ETHIC, SMART TRAINING, and A HEALTHY DIET. This has always been true and will continue to be so. Despite this fact, there are more and more nutritional supplements being created. The reality is that only a few nutritional supplements have actually been proven to work and their effects are mostly modest. In short, taking nutritional supplements is optional and will not make or break your athletic career. There are only a few that we recommended: Protein powders, creatine, fish oil, vitamin D, turmeric, and a multivitamin. Our Family has had to deal with manipulative marketing and inferior supplements for far too long- so we decided to get it done ourselves! We are proud to pair with a trusted manufacturer and distributor to bring you our very own line of high-grade,​ PowerStrength Supplements​! We’ve done this in order to provide the highest quality supplements we could find and deliver them at an affordable price we wouldn’t be able to get otherwise. By putting our name on it you can be sure we’ve done the research and sought out the most effective and safe supplements possible. All of our supplements are GMP Certified which means the raw materials, facility, and packaging all undergo an extreme certification process. We have personally met the manufacturers and toured the facility ourselves just to ensure we left no stone unturned. You won’t hear any confusing marketing or mile-long chemical names from us – we can explain exactly how they are formulated because we designed them ourselves. Protein Powder  Protein Powder is a convenient way to make sure you get enough protein in your daily diet. It’s more practical to consume a couple protein shakes a day compared to carrying around various sources of meat or other whole food protein sources with you everywhere you go. You want to find a brand that dissolves well in water and contains as few ingredients as possible. Using a lower quality protein powder may cause bloating and it won’t be digested very well. We stand by (and all PSTS coaches use) our Advanced Whey protein powder. It is the most pure, effective protein we have ever used...and we have used nearly every brand between us. For those that are intolerant of whey protein we also have our plant-based Vegan Protein. 4 Creatine   Within the last two decades, creatine has arguably been the most researched supplement on the market. Creatine is responsible for high-intensity muscle contractions, making it one of the most important sources of energy for power sports and intense athletic training. Only a small portion of our creatine phosphate stores are synthesized in the body. The rest comes through our diet of protein-rich foods, specifically red meat. Scientists found that even protein-rich foods only contain small amounts of creatine phosphate. They studied further to see if creatine supplementation had the ability to enhance high-intensity muscle performance if more of this energy source was stored in the muscles. It was quickly found that creatine phosphate precursors, such as creatine monohydrate (what you would buy in the store as a supplement), is readily converted to creatine phosphate in the body. When taken as a supplement, creatine monohydrate increased creatine phosphate stores in the muscles far beyond the levels that can be reached through a daily diet. If you decide to supplement with creatine, it is suggested to use 5-7 grams per day, even on non-training days. There’s no need to do a loading phase when first starting out. The small dosages will still get you the same results (and save you money) over a few weeks and will cut back on any gastrointestinal distress that is sometimes associated with a loading phase. The huge loading phase can also cause dehydration, which could lead to other negative issues. Creatine must get into your muscles to be effective, so taking your creatine with a high glycemic carbohydrate source (read: sugar) is a popular strategy to get the most out of supplementation. As a result, the best time to take creatine is with your post-workout meal. Different types of creatine (Kre-Alkyn, Creatine HCl, etc.) have recently been designed and touted as being more effective than creatine monohydrate in various ways. None of those claims have been supported by scientific evidence, and most are actually refuted by it. Most of the designer creatine forms are completely safe, but we recommend creatine monohydrate on a cost/effectiveness basis. There has been concern of negative side effects associated with creatine supplementation such as muscle cramping, altered liver and kidney function, and an increased risk of muscle strains. Take note that formal scientific studies have found these claims to be unsupported by any scientific evidence, with the only real side effect being muscle weight gain due to increased water storage. It has also been concluded that long-term creatine supplementation is safe in populations ranging from teen athletes to 80+ year old Alzheimer's patients. Those interested in creatine supplementation should go with our PowerStrength brand Creatine Monohydrate Powder. It is pure and dissolves easily because it has no other ingredients or fillers – simple and effective as all our supplements are. Mass Gainer  Some supplements combine protein and carbohydrates into a higher calorie mix that is meant to cause weight gain. This mix, while effective, should be used with caution. It is not meant to replace meals, nor should it be taken all the time for most athletes. Many mass gainers also contain extra ingredients that may or may not reflect the goal to gain lean (muscle only) mass. 5 PowerStrength Monster Mix is formulated to contain high quality whey protein powder, creatine, complex carbohydrates, and more added amino acids to boost muscle gain when used responsibly. These are the ingredients that are proven to increase muscle gain, so that’s all we put in it. Fish Oil   It is recommended by the American Heart Association to eat fish at least twice a week to provide our bodies with healthy fat. Even if this accomplished, it doesn’t provide enough of the essential fatty acids EPA and DHA to meet our body’s needs, especially during intense training. The benefits of fish oil have been well documented and publicized throughout the last decade. It can help prevent arthritis, heart disease, psychological disorders, gastrointestinal problems, eye issues, and dozens of other causes of inflammation. You want to shoot for about 3,000 milligrams of EPA and DHA combined per day. Inferior brands of fish oil will have you taking 6-8 pills daily to meet this goal, while higher quality oil will contain more EPA and DHA. Lower quality fish oil pills will also contain contaminants that you definitely don't want in your body. Luckily, in addition to our other supplements, we have fish oil integrated into our line. ​It is a large part of our Athlete’s Daily Foundation support pack along with the following beneficial ingredients. Vitamin D  Vitamin D is a fat soluble vitamin used in many processes in your body. Among those processes, the most important to athletes is the production of hormones. Many of the most important hormones produced in your body depend on vitamin D being around to be made. These include melatonin (sleep), dopamine (mood), serotonin (mood), and the big one – testosterone (muscle, performance). Without an adequate supply of vitamin D through sun exposure or diet, people become lethargic, irritable, and develop low testosterone levels. In the winter most people do not get enough sun exposure, and thus not enough vitamin D. This is referred to as “Seasonal Affective Disorder” and shows all the symptoms mentioned above. This can be solved by simply supplementing with 2000-4000 IUs of vitamin D (specifically D3, “cholecalciferol”) a day. This should always be taken with fats and dosages can be reduced in the summer when you start to go outside more. Do not exceed 10,000 IUs within a 24 hour time period, as it is possible to overdose on vitamin D. Our PowerStrength supplement line has allowed us to bring you the aforementioned high quality fish oil and vitamin D combination supplement that will absorb better, eliminate fishy aftertaste, and work as a one-two punch to increase your performance. ​Both are included in our Athlete’s Daily Foundation pack. Turmeric  Turmeric is a natural extract from the turmeric plant that is widely used in Indian cooking. Its active ingredient is a powerful antioxidant and anti-inflammatory that has been tested to reduce the inflammation that comes from athletes training hard. Our Athlete’s Daily Foundation pack has a dose of turmeric ​with piperin (black pepper extract) to make it absorb and function better because we know our athletes can only train as hard as they can recover. 6   Athlete Meal Plan  These dietary guidelines are a ​PART ​of your training program. The goal is to introduce nutritious foods and work on basic nutritional principles. All athletes are expected to follow these for maximal gains in the fastest amount of time possible. You must have the proper nutritional intake to meet your goals. Keep in mind that an athlete’s nutritional needs differ from non-athletes. ● Eat 6 meals a day; each meal should consist of a protein, fat, and depending on timing, a carbohydrate ● Eat every 2-3 hours with the goal of eating 6 total meals. A protein shake can be counted as a meal. ● Get used to drinking water - have it with you at all times! Drinking half your bodyweight in ounces is a bare minimum each day. ● Before you train you should have a source of protein and a slow digesting carbohydrate (whole wheat bagels, apples, bananas, etc.). ● After you train you should have a scoop of protein and a fast digesting carbohydrate (white bread/bagel, Gatorade, chocolate milk, any fruit juice, waxy maize) *Gaining muscle and achieving results takes commitment, desire, and discipline. If you’re willing to do the “little things” you will accomplish your goals! *You should have a better understanding of how to prepare your own meals to maximize results. It’s time to learn how to cook your own meals and feed yourself. Your parents have enough to do and not eating because they didn’t make you anything is an excuse (excuses are not tolerated). Be responsible for yourself and plan ahead. Eating pop tarts is a thing of the past! You have to eat big! *Athletes must take their nutrition very seriously. You wouldn’t skip exercises in your training so there’s no reason to skip meals in your nutrition! Having enough energy for your workouts and re-feeding your muscles after your workout is ​VITAL ​to your training success. Those who take their nutrition seriously will achieve their goals faster than those who don’t. Lead from the front and don’t fall behind! 9 Workout Nutrition and Protein Shake Recipes    Pre-workout Meal Benefits   A pre-workout shake aids in preserving lean muscle (i.e. inhibiting catabolism) and promoting anabolism (i.e. muscle building), improves protein synthesis, and provides energy throughout the workout. Experiment and learn what your stomach can handle, but you NEED something so you’re not training on an empty stomach! Consume about an hour before training. Ideally, you should shoot for a 3:1 or 4:1 carb to protein ratio, with a mix of fast and slow carbs. This meal/shake should also include plenty of water. Sample Pre-Workout Meal: 15g Protein, 45-60g of Carbs (100% Whole Wheat with PB & J) Post-Workout Shake Benefits  Aids in restoration of depleted glycogen (energy) stores (in the muscle and liver), increases insulin in the blood, which accelerates the uptake of nutrients into the muscle tissue quicker. Decreases recovery time, decreases post-workout soreness, and increases growth hormone levels. This is the first stage of recovery - if you can’t recover you can’t grow and get better! Consume fast-acting carbohydrate and protein ​immediately ​following your training session. Note that this mixture is also between 3:1 and 4:1 fast carbohydrates to protein. Sample Post-Workout Shake: 20-40 g Whey Protein 40-80 g Fast-Acting Carbohydrate (Waxy Maize, Gatorade, White Bread, Orange) On training days you can take out one of your regular meals and use a post workout shake. On non-training days, simply follow the meal plans. It takes discipline and a mental desire to make a change physically. We will guide you to achieve all of your goals!!! Protein Shake Recipes  Basic Shake- 8-12 oz Water/Milk, 1-2 Scoops Whey Protein, 1 Cup Dry Oats, 1-2tbsp. Extra Virgin Olive Oil - optional: add frozen berries and/or spinach (you can’t taste the frozen spinach), make sure to blend it Chocolate Peanut Butter- 8-12oz. Chocolate Milk, 1 scoop Whey Protein, 1 Cup Dry Oats, 1-2tbsp. Extra Virgin Olive Oil, 2 tbsp. Peanut Butter – optional: add banana and/or honey, make sure to blend it Fruit Smoothie- 8-12oz. Water/Milk, ice, 1 Scoop Whey Protein, 1 Cup Frozen Berries, 1 Banana, non-fat or low-fat yogurt, 1-2tbsp. Extra Virgin Olive Oil – optional: ½ cup nuts, make sure to blend it Low Fat Chocolate Milk- that’s it! Chocolate milk is a cheap alternative to protein shakes, especially post-workout. It almost naturally contains the perfect amount of carbohydrates, fats, and protein. 10   Sample Meal Plan For Muscle Building   Wake-up  ▪ Have everything already packed for the day ▪ Wake up early enough to prepare and eat breakfast ▪ Drink 8-16oz. of water immediately Meal #1- Breakfast  ▪ Sample Meal: 3-5 Eggs with cheese, 2-3 slices 100% Whole Wheat Toast, Banana, 8oz. Orange Juice, 16oz. Milk/Chocolate milk, Protein Shake after meal ▪ Other foods to add/substitute: Oatmeal, lean ground beef, leftover chicken/steak, any vegetable or fruit, cereal (just don’t only have cereal) ▪ Daily Multi-vitamin, Fish Oil Meal #2- Snack (if needed)  ▪ Sample: 20 oz Water, 1-2 servings of fruit, and 1-2 of the following options: ▪ Protein Shake, Protein Bar, Granola Bar, PBJ/PBH (honey) on 100% whole wheat, low-fat yogurt or cottage cheese, 1-2 cups Trail Mix/peanuts/almonds Meal #3- Lunch  ▪ Sample Meal: Should consist of: 1 Gatorade/Powerade/20oz Water ▪ 1-2 Pieces of fruit and 1-2 servings of veggies ▪ 1-2 Sandwiches (Tuna, lunch meat, PBJ, peanut butter and honey on 100% whole wheat) any leftovers - chicken/steak/roast beef/etc. ▪ Daily Multivitamin, Fish Oil Meal #4- SNACK (if needed)  ▪ 20 oz Water, 1-2 servings of fruit, and 1-2 of the following options: ▪ Protein Shake, Protein Bar, Granola Bar, PBJ/PBH (honey) on 100% whole wheat, low-fat yogurt or cottage cheese, 1-2 cups Trail Mix/peanuts/almonds/walnuts 11