Bodybuilding Nutrition HTML version

While many
people believe
that spare
are in large
part stored for
energy, it’s
more likely
that excess
carbs will be
converted to
that there are no perils involved in carbohydrate consumption.
Fallacy 3: Avoid Fat Entirely
Most American diets contain either too little or too much fat. Neither
method is a successful tactic for weight loss. When examining what oc-
curs with most restrictive diets, people assume that all dietary fat can
only be deposited in adipose tissue. That’s absurd. In reality the body
uses dietary fat for energy when it’s in a state of negative energy bal-
ance.8 As long as your total calorie intake is less than what you expend,
the percentage of fat in the diet isn’t as significant as was once thought.
Studies have also affirmed that subjects can achieve equivalent differ-
ences in weight loss with diets consisting of approximately 10 to 50
percent fat, as long as the total calorie consumption is identical. 6,7
It’s evident that the low-calorie, lowfat, high-carbohydrate diets that
dietitians and others have been advocating for years are in fact fallacies.
(More on the essential fats in Chapter 6.)
While insulin
promotes fat
hormone, or
GH, effectively
burns fat,
builds muscle
and improves
the immune
Fallacy 2: The More Carbs the Better
Contrary to what’s often uttered about the merits of carbohydrates,
the fact remains that excess carbs lead to excess inches. With the ex-
ception of the overly lean individual who has a speedy metabolism, a
situation in which weight gain is often the goal, overindulgence in
high-carb foods can be as detrimental to waistlines as excess fat. While
many people believe that spare carbohydrates are in large part stored
for energy, it’s more likely that excess carbs will be converted to body-
fat.3 Furthermore, studies have shown that subjects can achieve identi-
cal improvements in body composition, strength and muscular
endurance with diets in which as little as 40 percent of the calories
come from carbohydrates vs. those that contain more than 60 percent
carb.4,5 Studies have also repeatedly demonstrated that the total calorie
intake is the dominant factor in weight loss.6,7
It’s obvious that fats have endured more than their share of abuse.
Saturated fats, in particular, are considered a key contributor to heart
disease, an epidemic that’s claimed more lives than the flood in Gene-
sis. Fats also carry more than twice as many calories per gram as either
carbohydrates or protein. Though it’s true that an excessive fat intake is
the best way to make yourself resemble a blimp, it’s also a fact that fat
is necessary for proper metabolic function, for hormone production and
as an energy source.
All Carbohydrates Are Not Created Equal
Now that you know to avoid excess carbohydrates, it’s time to look at
the type of carbs you should eat. Though all carbohydrates break down
into glucose and are released into the bloodstream, the speed at which
the process occurs varies drastically with different carbohydrates. The
absorption rate is a critical factor in energy levels, fat reduction and
overall health. Foods have been assigned
a glycemic-index rating, a measure of
how fast their carbohydrates enter the
bloodstream to be used as energy or
stored as glycogen, a preserved form of
energy. High-glycemic foods are avail-
able quickly for use as energy; while that
may seem optimal, in actuality they trig-
ger a hormonal reaction that has reverse
High-glycemic carbohydrates produce
a rush of glucose into the bloodstream,
elevating blood sugar levels dramatical-
ly. The sudden rise stimulates a release
of the hormone insulin, which essentially
negates the high-energy effects of glu-
cose. The rapid release of insulin shuttles
the glucose out of the bloodstream, ef-
fectively dropping energy levels to
lethargic lows. To make matters worse, it
also takes the fatty acid energy source
with it, shoveling it into the fat cells for
storage. High-glycemic foods, therefore,
carry a double curse, keeping you fat and
Table 1: Glycemic-Index Rankings of Foods
(All foods are rated in comparison to white bread, which is scored 100)
Instant rice (128)
Crispix cereal (124)
Baked potato (121)
Cornflakes cereal (119)
Rice Krispies cereal (117)
Pretzels (116)
Total cereal (109)
Doughnut (108)
Watermelon (103)
Bagel (103)
Cream of Wheat (100)
Grapenuts cereal (96)
Nutri-grain bar (94)
Macaroni and cheese (92)
Raisins (91)
Ice cream (87)
Cheese pizza (86)
White rice (83)
Popcorn (79)
Oatmeal cookies (79)
Brown rice (79)
Spaghetti, durum (78)
Sweet corn (78)
Oat bran (78)
Sweet potato (77)
Banana (77)
Special K cereal (77)
Orange juice (74)
Cheese tortellini (71)
Chocolate (70)
Grapefruit juice (69)
Green peas (68)
Grapes (66)
Linguine (65)
Macaroni (64)
Orange (63)
Peach (60)
All-Bran cereal (60)
Spaghetti, white (59)
Apple juice (58)
Apple (54)
Vermicelli (50)
Barley (49)
Fettucine (46)
Lentils (41)
18 Bodybuilding Supplement Guide
Bodybuilding Supplement Guide 19