As used by:
INBA National Fitness Model Champion Sue Quartermaine
INBA Bikini Pro Steph Brooks
WBFF National Bikini Champion Misty Morton
ICN International Bikini Champion Kirbie Jones
ICN International Fitness Champion Aishling Waldron
ICN International Fitness Champion Jo Robinson
ICN International Sports Champion Aniella Leeks
ICN Pro Bikini Model Ana Paula
ICN Pro Sports Model Amy Bonavita
Miss Galaxy Australia 2017 Elise Nazarri
Supplementation is now almost an essential part in achieving optimal health and a great tool in optimizing maximal muscle growth and fat loss.
The first part in designing a supplementation protocol should be designed to take you to optimal health.
The second part would be to fix or support any possible dysfunctions, deficiencies or imbalances’ that you may have within your biology.
We’re not going to focus on this today though.
The third part
is then ensuring that we maximize the results we achieve from our training and
maximise our performance.
Achieving optimal health
Supplementation to achieve optimal health will depend solely on the individual. We can’t begin to design the perfect supplementation protocol for each individual but what we can do is give you the five key supplements that nearly every human on earth will benefit from.
The benefits of Vitamin D:
Plays a substantial role in the regulation of calcium
Supports maintenance of phosphorus levels in the blood.
Plays a role in the protection against diabetes, arthritis, and heart attacks
The benefits of Magnesium:
Aids in sleep, rest and recovery
Helps to fight the effects of stress
Improves cognitive function
Improves protein synthesis (helps build muscle)
The benefits of fish oil:
Improves protein synthesis
Improves insulin sensitivity
Improves hair and skin quality
Aids athletic performance
You need to be looking at about 0.05 litres of water per kg of bodyweight per day.
So let’s do the Maths quickly:
An average male weighing 80Kg would need about 4 litres of water per day.
Remember this is a rough guide and more is by no means better.
Once your nutrition, rest and recovery, digestive system and training are all in check, you’ve achieved a high standard of health and results then we can start to look at utilising some supplements to accelerate performance, recovery and adaptation.
Here’s a brief guide to our top supplements – it’s important you know what you’re putting in your tank and how it’s going to benefit you.
- Promotes lean muscle
- Aids in muscle recovery
- Promotes muscle strength
Eating every 2-to-3 hours sometimes just isn’t possible for some people so this is where protein powders are super handy. Protein supplements act fast and easily allow you to achieve your daily protein intake, especially after a workout. Whey protein isolate is digested quickly and easily so it’s the most ideal post workout protein source. Others include Casein, Soy, Egg and Plant Protein.
Whey Protein Isolate is made of smaller molecules so it’s better absorbed than regular Whey Protein. It’s low fat and low carb while Casein protein is better taken closer to sleep to provide long term protein absorption.
Amino acids are compounds that form the building blocks of protein. When protein is digested it’s broken down into specific amino acids. These new proteins make up your skin, muscle, bones, heart and eyes.There are around 20 to 22 standard amino acids, of which 8 to 10 of them are considered essential, which means that you need them in your diet to function properly, as we cannot synthesize them from other materials.
Essential Amino Acids (EAA’s)
- Great for growth, recovery and repair of muscle tissue
- Prevents muscle tissue breakdown
- Can be used as an energy source and delay onset of muscular fatigue.
- Some EAAs (in particular isoleucine) can aid in the replenishment of glycogen stores
Essential amino acids are those necessary for good health that can’t be synthesised by the body. There are approximately nine amino acids considered essential that form the foundation of your health whilst optimizing micronutrients. EAAs provide fuel for growth, health, and good functioning of the body.
The nine essential amino acids are Leucine, Isoleucine, Valine, Histidine, Lysine, Methionine, Phenylalanine, Threonine and Tryptophan.
- Aids in muscle growth
- Supports a healthy immune system
- Aids in muscle recovery (reduces muscle catabolism)
This amino acid is found in protein and plays a vital role in immune system health. Glutamine can also help build muscle mass.
Glutamine is great for post workout supplementation because it has the ability to re-synthesize muscle glycogen and glutamine levels sometimes depleted during exercise without the release of insulin.
- Can increase workout intensity
- Help build muscle mass
- Aids in better muscular contraction and performance
- Can help you train at a higher frequency
- Aids in increasing metabolic rate
Creatine is one of the most important supplements found to boost strength and energy during exercise allowing you to lift heavier for longer. It’s a by-product of amino acid metabolites and whilst there’s a few forms available, creatine monohydrate is the best-tested and most popular.
- Helps elevate your insulin to a point which triggers the body to start storing nutrients.
- Replenishes Glycogen stores
- Fuels the central nervous system during training.
Dextrose is a simple carbohydrate, or monosaccharide, that is also known as glucose. Your body can absorb dextrose quicker compared to other types of carbs (ie complex carbohydrates such as spaghetti). And with carbohydrates being your primary source of energy, incorporating dextrose particularly post work out can be beneficial in replenishing glycogen stores.
When you work out, because your muscles take the frontline over fat stores due to their depleted energy stores, the nutrients you take in – including carbohydrates like Dextrose – head straight for the muscles to be used. This is essential to getting your muscles into a state where they start the healing process quickly.
L-Citrulline is an amino acid responsible for reducing muscle fatigue and improved endurance for both aerobic and anaerobic prolonged exercise.
Beta Alanine is a non-essential amino acid and is the only naturally occurring beta-amino acid which can boost the synthesis of carnosine. This can help lessen muscle fatigue leading to more intense and longer training sessions.
Many users experience intense vasodilatation/pumps from the very first dose of Beta Alanine as carnosine is a powerful precursor in generating nitric oxide synthase.
A known and very common side effect of Beta Alanine (especially on first use) is tingling/itching of the skin, particularly the hands and face/around the mouth. This sensation passes quite quickly and lessens after repeated use. Beta Alanine is commonly used in premixed pre-workout supplements.
This is how it may look-
2g Beta Alanine
20g DEXTROSE (amount depends on size and goals)
As with all supplements it’s important to know what you are putting into your body and its benefits. It’s also vital that you ensure that you’re sourcing quality supplements. If you’re following a protocol such as this, it is worth investing in quality supplements – do your research, read the labels and ensure they’re not made up of too many fillers or other ingredients that reduce their potency and efficiency.
Refer to Supplement Blog on this page for recommended brands.
Before we move into nutriiton let’s just take a quick minute to look at the King of Recovery, Sleep:
Look to achieve between 7 and 9 hours sleep per night, each individual performs best somewhere between these parameters, try to discover where you operate best.
- One morning of the week let your body wake up without an alarm.
- Leave your phone on airplane mode as you sleep.
- Make the room you sleep in as dark as possible.
- 24 hours rest between training sessions.
- Spend 30 minutes before bed preparing for sleep. Deep breathing exercises, list your tasks for the next day and de-clutter your mind.
- Taper water consumption off as you get later in the day. Aim to drink 3 litres by 14:00 then 1 more after that.
- Perform 5 minutes of deep breathing exercises each night before bed. 1 hand on your chest and 1 on your belly, ensure you breathe deep into your belly and make sure that moves before your chest. 4 seconds in, 4 seconds out.
- Play your favourite music on the way home from work, create a playlist
- If you feel stressed, incorporate a relaxing activity into your schedule like a coastal walk.
- Incorporate 5 minutes of visualisation work morning and night where you focus on being in possession of your health and fitness goals.
- Try to keep your wake up and sleep times the same every day.
Every single person on this planet is in a stressed state, whether they realise it or not. As society has evolved our biology hasn’t kept up so our stress mechanism is currently putting us into our Sympathetic nervous system with signals catabolic pathways and prevents us from building muscle and burning fat.
All the activities above are designed to move us out of the Sympathetic nervous system and switch us over to the Parasympathetic nervous system where we signal anabolic pathways and we can grow muscle and burn fat.
Ever been in a position where you’ve been training right, eating right but not getting results? Think back now and I can almost guarantee you were experiencing a period of elevated stress.
Do you know anyone who went through a break up and lost a lot of weight or gained a lot of weight? Stress!
Stress and sleep are the 2 biggest hurdles that I find in my clients and they are the 2 easiest to fix, pay attention to these 2 areas of your life.
Remember, you can
only adapt to what you can adequately recover from!!!
“You can never over train but you
can under recover”
Your body REQUIRES certain nutrients to complete its essential processes and continue its day-to-day function. If you don’t provide them in your dietary consumption, your body WILL take them from wherever they happen to be stored in your body.
There are three important questions:
What are Macro nutrients?
What are Calories?
What is Nutrient timing?
We could talk forever about this but let’s just stick to the basics for now! The information here is enough to get you results.
The word protein comes from the Greek word proton which means ‘primary building block’.
When considering a meal plan start with protein and make the rest of your calories up from there. Good sources of protein come from: Meat, eggs, protein powders etc.
When we say meat, we do mean good quality meat such as chicken, beef, turkey not Mcdonalds beefburgers and salami.
‘Carbs’ are broken down and used as fuel for the central nervous system and working muscles. Carbohydrates come in the form of sugars, starches and fiber, examples are listed below.
Within the classification of ‘carbs’ there are sub-categories, simple and complex carbs. Simple carbs are sources which compose of one or two molecules, these are faster absorbed and produce a faster release of energy. Simple carbs such as: table sugar, fizzy drinks, sweets and syrups are classed as empty calories as they contain no to little nutritional value and can contribute to rapid weight gain.
Complex carbs contain 3 molecules and release energy at a slower, more sustained rate. Examples would be wholegrains and vegetables.
Carbohydrates are broken down and absorbed through the small intestine into the bloodstream where they are taken to the liver, if they aren’t needed immediately for energy then they will be stored in the liver or muscle as glycogen. If glycogen stores are full then the excess gets transported and stored in fat cells. Now you can see how we gain body fat right???!!!!
Carbohydrates are an essential part of our diet, weight loss and muscle growth will both be hindered by a lack of this macronutrient.
Fats are an essential nutrient used by the body for energy, Cognitive function, vitamin absorption and hormone production and regulation. Wow, there’s some pretty important roles for dietary fats.
Don’t be scared to eat fats. Without fats we would soon find ourselves in poor health.
There are 2 types of Fats split into 5 sub categories:
Promote healthy skin, reduce heart disease
Olive and canola oil, almonds, walnuts, avocados.
These help to raise good cholesterol
These lower blood pressure and lower bad cholesterol
Are what form when oils harden through a process called hydrogenation, trans fats are often used to make foods last longer and are the un-healthy fats. Try to avoid these fats, found in fast foods, restaurants and packaged foods, these have little or no health benefits.
Fat contains 9 calories per gram and a nice base line is to never drop below a total of 20% fat in your daily caloric intake. Trying to achieve a level of Omega 3, saturated and unsaturated.
So now we know about Macro Nutrients let’s have a look at how many we should be eating per day. Calories in vs calories out is the ‘center pin’ of weight management, it’s not everything as there can be other factors that affect it but it’s the basis of the weight management principle.
Your daily caloric requirement is a calculation made from your lean body mass + daily activity.
A very simple equation that you can use to give you a rough guide is
Total Bodyweight in Kgs x 33 = Daily calorie requirement (very rough)
Digesting food also contributes towards calorie expenditure and helps build an efficient metabolism.
If you’ve just done the calculations and think “that looks like a lot of calories’” then you’re possibly under eating and therefore hindering your ability to metabolize body fat. You need to be in a good standard of health first then a slight deficit is required, nothing more.
Don’t make the mistake of under eating and over exercising!!! Eat healthy and eat regularly. Being healthy is a good goal to have.
If weight loss is your goal, calculate a calorie deficit of 10-20% but take regular diet breaks. Don’t stay in a deficit for too long though, put yourself back to base for a week every 4-8 weeks depending on a number of factors.
If you’ve been in a large deficit for a long time it may be worth seeking the assistance of a professional or if you can take yourself above base line and stay there for a while before going back into a deficit.
We now know what macro nutrients are, what calories are and how many we should have so now let’s look at nutrient timing.
When we should eat and when we should eat for maximal results.
Nutrient timing bares a very small significance when compared to calories and macros.
Calories determine bodyweight, macros determine body composition, nutrient timing and nutrient selection play a small role in a number of factors and only really become worth consideration when the athlete nears the ceiling of their physical potential.
This is a very basic and simple formula that provides excellent results.
The most important thing to do with nutrient timing is to place carbohydrates around the training window, keep fats away from the training window and spread protein out evenly throughout the day
150g Red Meat
1 Large serve of mixed veg
150g Red Meat
1 large serve of mixed veg
150g White Meat
350g Sweet Potato
2g BETA ALANINE
25g WAIXY MAIZE
25g WAIXY MAIZE
30g WAIXY MAIZE
100g White Meat
350g Sweet Potato
1 large serve of mixed veg
200g White fish
200g Green Beans
Total Calories 3022.
Final words on Nutrition:
There’s no set formula for how much carbs, fats and protein you should have per day but as a basic rule of thumb is 2.2 grams of protein per kg of bodyweight and the amount of carbs you consume should be dependent on a number of factors but look at between 1-4g per kg of bodyweight per day, fats make up the remaining calories.
SOME OTHER FOOD SELECTION IDEAS
- blueberries, blackberries, raspberries,
- Large Peach
- White Fish
- Leafy Greens
- Chinese vegetables (i.e. Bok Choi)
- Kognac Noodles
- Butter, Coconut Oil, MCT Oil, Olive Oil, Desiccated Coconut
- Dark Chocolate
- Peanut Butter
- Sweet potato
- White Potato
- Baked Beans
- Chick Peas
- Curry Powder
- Chilli, paprika and other nightshades may be used in moderation. However, if you have any digestive issues at all do not use them
Replenishing glycogen DURING and IMMEDIATELY AFTER training has been shown to increase glucose uptake by up to 300% compared to not taking advantage of the 3-hour window post-workout. Hence, carb meals around training only.
Training, nutrition and supplementation are the essentials.
Health, nutrient timing and nutrient selection are the factors that move you towards advanced nutrition.