26 replies to this topic

[sentrysnipe]

Can anyone suggest a good source of carbs for body building? I want to practice the 40/40/20 protein-carb-fat macro ratio but I am open to suggestions. I'm trying to put on 20 more pounds muscle mass (q: am i overdosing my protein intake: 1g protein/1lb bodyweight ?). I am quite sensitive to any type of grains and starch. Right now my primary source of carbs are only fruits and veggies. Here's what I take:

Meat:
Salmon (wild/alaskan), chicken (hormone-free), some beef, tuna, shrimp

Fruits:
Lemon, apples, blueberries, strawberries, cantaloupes, avocados, orange, grapefruitm, grapes/ raisins, (advice on where to get some good blueberries, organic/non-organic)

Veggies:
Bitter melon, chlorella, barley grass, kelp, carrots, red beets, spinach, celery, brocolli, prickly pear

Nuts, Seeds:
Brazil nuts, pumpkin seed, sunflower seed, almonds (non-pareiled)

EFAs
EV coconut oil, EV olive oil, avocados

Dairy:
raw milk, whey (23g * 2), raw organic eggs

Herbs, Teas, Supplements, Spices:
Cayenne, burdock root, echinacea, garlic
Vit C (ester-c / emergen-c)
Vit E (full spectrum)
ALA
CoQ-10 (softgels)
One Daily Megafood
Custom Probiotics
Primal Defense
NAC
L-Glutamine
Glutathione (pls suggest a good brand, or what factors to consider)
B-complex + Zinc (brands please)
Green tea leaves + matcha powder
Ginger tea

Comments? Thanks a lot.

Edited by sentrysnipe, 28 October 2005 - 08:35 AM.

[Mind]

It looks like you have a great food schedule already. I would'nt change too much. Some weightlifters eat/drink simple carbs shortly before and shortly after their workouts - you know - insulin spiking. Also, I have read that some people go as high as 1.5 or 2.0 grams of protein to every gram of carb for short periods of time in order to put on muscle.

What helped me was quality protein. I used to drink the "value whey" powder. It just wasn't good enough. Latley, I have been using brands such as "Muscle Milk", "Optimum", "MetRx", and Protoplex, and I have had much better results.

[hyoomen]

Check out AtLargeNutrition's Nitrean. It is a high-quality blend of whey, hydrolyzed whey, casein, etc. that gives you a full release of protein. Add in some BCAA's and some creatine and you should be good to go.

You might find the forums over at JohnStoneFitness to be helpful for this information as well (somewhat more geared towards bodybuilding).

[ajnast4r]

Can anyone suggest a good source of carbs for body building?

quinoa, millet, oats, brown rice?

Vit E (full spectrum)

make sure its really full specutrum, not 400ui alpha, and 10mg mixed

ALA

go for r-la if you can afford it

One Daily Megafood

FAR from being enough for a normal person, let alone a body builder... find a new multi

Glutathione

glutathione is not bioavailable taken orally... take NAC and a good multi-mineral

B-complex

any brand using USP grade nutrients... natures plus, source naturals, reliance, etc

Zinc

albion lab chelates(solgar's chelated zinc if from albion) or optizinc

Green tea leaves

make sure its heavy metal assayed (now brand EGCG is cheap and pure)

Ginger tea

good call, a must for a bodybuilder... help digest all those extra calories + bring down inflamation

[Pablo M]

quinoa, millet, oats, brown rice?

He's doing the Paleo thing.

matcha powder

Do you drink that b/c of my posts? If so, my life is complete.

[pSimonKey]

barley, oats, MCT's are good low GI carbs, although MCT's act more like lipids/carbs

Post work out 50 grams Maltodextrin, 10 grams Creatine, 30 grams whey protein isolate.
The rest of the time keep the food stuffs as low on the GI as pos but/and eat more.
Have a cheat day once a week where you allow yourself to eat anything you want. I have found that by allowing myself to binge I tend to just eat more health food. I also try and have one day a week to eat nothing and just drink water.

[liorrh]

quinoa has a high rtio of fat to carbs 1:4 if i remember correctly

[wannafulfill]

Beans anybody? I eat them at least 5x week.

I make a huge vat of vegetable soup with lentils or black beans 2x a week, then freeze the rest. That's just about the best leftovers I can think of.

[sentrysnipe]

Special thanks to ajnast4r for all his advice! No words may express my gratitude.

I equally thank you all for the helpful response.

da_sense: hi i am specifically avoiding any type of - grains, beans and starch potato. I might settle for a low grain diet, brown rice.

dantecubit: Actually no, I've found out about matcha from another forum that could possibly reduce oiliness. It had the same source though, ncbi. http://www.google.co....nih.gov matcha But thanks anyway :-)

[loony]

da sense, I don't mean to be rude, but:

1) Where did you find this info that protein should be avoided post exercise?

Bodybuilders and strength coaches and trainers including sports nutritionist recommend and take post workout supplements with fast absorbed proteins (like hydrolized proteins or whey) and high glycemic carbs that induce a huge insulin surge, like dextrose and maltodextrin combo. I might dig the litterature if you want, but there have been studies that showed P+C to be more effective then C or P alone in replenishing glycogen stroes and stimulation protein synthesis.

2) Bananas (high in slow metabolized fructose) and sucrose (a dipeptide), as well as maltose (another dipeptide) do not induce an insulin spike which most often is needed post workout.

I am a bodybuilder and a nutritionist, and am open for discussion.

Cheers.

Loony

[Shepard]

I don't see where he said maltose doesn't induce an insulin spike by itself. He just said bananas aren't ideal for one.

[Shepard]

Oh, I see it now. I was reading it as "Bananas (high in fructose, sucrose, and maltose) do not induce an insulin spike."

[xanadu]

You could read it either way.

[loony]

Hehe, ok, there is a difference between glycemic index and insulin index.

The combination of dextrose/maltodextrin + protein induces the highest insulin response. And I am not quoting any nutritinoists here, leave them alone

Again, research has consistently showed the superiority of P+C over carbs only for athletes, so this is what I would recommend. But that's not to say that bananas or maltose are no good post workout - they are just not optimal (IMHO based on research).

Cheers

[sentrysnipe]

so any suggestion of a maltose supp brand then?

[loony]

Again, if insulin peak is what you are seeking, a glucose + maltodextrin + protein will be superior. Not trying to prove anyhting here, but P+C induces a larger insulin surge. It's a well known researched and peer reviewed fact.

http://www.nutrition...ract/132/8/2174
http://www.ajcn.org/...bstract/82/1/76
http://care.diabetes...bstract/7/5/465

Peace.

[Pablo M]

almonds (non-pareiled)

What does that mean?

I've found out about matcha from another forum that could possibly reduce oiliness.

Do you mean facial oiliness? Could you possibly provide a link? Thanks.

[sentrysnipe]

What does that mean?

Please correct the spelling, it's nonpareil. It's a type of a variety of almonds grown in Ca. It's the basis of all varieties of almonds. I buy mine nonpareil and organic.

Do you mean facial oiliness? Could you possibly provide a link? Thanks.

Yes. I got it from one of the raw-food/vegetarian /living-food sites I lurk into I forgot exactly which community forgive me.

[roof01]

About Paleo-Caveman diets:

It probably deserves it's own topic, but I would really recommend to read around at the "Evolutionary Fitness" blog of (Prof.) Art de Vany.

http://www.arthurdev...ness/index.html
(This is a huge archive of posts, start from the bottom.)

I have to say, that I never liked the bodybuilding, Insulin spiking school of nutrition, but followed it, because I did not knew of good alternatives (if you also want to get muscle that is).

An introduction can be found here:

http://www.arthurdev...evisedEssay.pdf

[sentrysnipe]

hi roof i reviewed the links but never mentioed anything about how it would specifically affect a certain body type. What about ectomorphs? I was an ectomorph and hardly gained weight, high catabolism/ fast metabolism.

In summary, what I only got from his "Power Law" is to exponentially decrease weight training from high intensity going down; and practice a high protein high efa diet.

How would this greatly benefit someone with such condition when the body is being deprived of the starchy/grain carbohydrate sources?

[john e]

I have had some excellent results from caffeinated water. I am a huge fan of Water Joe. It is expensive so I hope there will be more compitition to bring the cost down with supply and demand.
~John