Carbohydrate

carbohydrate, bread, rice, pasta, potato

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Carbohydrates are the main source of energy in the body. All carbohydrates are sugars that are molecules containing carbon, hydrogen and oxygen. Glucose is synthesis by plants through the photosynthesis process (using the sun’s energy) or by animals during the glycogen synthesis process. But be careful when I talk about glucose (sugar), I’m not talking about table sugar. There are several categories of glucoses (sugars). Here they are:

Monosaccharides

  • Glucose (blood sugar)
  • Fructose (fruit sugar)
  • Galactose (a kind of milk sugar)

Oligosaccharides

  • Sucrose(table sugar)
  • Lactose(milk sugar)
  • Maltose (malt sugar)

Polysaccharides

  • Plant polysaccharides(starch and cellulose)
  • Animal polysaccharides (glycogen)

The speed of which carbohydrate metabolized are measured with the glycemic index. A high glycemic index (a large increase in serum glucose) indicate that carbohydrates metabolized rapidly. A low glycemic index (a small increase in serum glucose) indicates that carbohydrates metabolized slowly or differently.

What’s cool now I being able to check the gylcemic index of foods on internet. For example, Chinese restaurant rice has a very high glycemic index compared to brown rice or wild rice.

carbohydrate, bread, rice, pasta, potato

Carbohydrates are the easiest type of food to turn into energy for the body. When carbohydrates converted to glucose, glucose circulates in the blood and helps muscle contraction. Glycogen in the muscle and liver stored for future use. A supply of carbohydrates is necessary for an ambitious bodybuilder for several reasons:

  1. Carbohydrates are a basic type of energy. Carbohydrate stored in the muscles in the form of glycogen will allow to train intense and heavy.
  2. Size of muscles increases when the body stores glycogen and water in individual muscle cells.
  3. Carbohydrates in the body have an effect that prevents the body from burning excess protein to create energy.
  4. Glucose is the main source of energy for the brain to be operational. Carbohydrate deprivation can have very negative effects on mood, personality and mental abilities.

There is a reason why carbohydrates are really needed as fuel for a workout. This is because most exercises are anaerobics exercises. Anaerobics exercises are flushed through intense puffs and exceed the body’s ability to provide enough oxygen to sustain the effort. But the carbohydrates structure allows to continue feeding the muscles during an exercise for a short period without oxygen. Therefore, when you do intensive weight training or you run a 100 meter sprint, your energy for these efforts is mainly composed of carbohydrates.

Carbohydrate supplement

carbohydrate, supplement, powder

Intense training creates a demand in the body to replace glycogen and amino acids. Be careful that your body contains enough carbohydrates after training, otherwise your body may start using amino acids (protein) as a source of energy. The period during which the body is in very high demand for carbohydrates is shorter than for proteins. The best results are obtained when you give the necessary carbohydrates to your body about 20 minutes after your training.

This need for immediate replacement of glycogen is the reason why many bodybuilders use a carbohydrate supplement after training with a protein supplement. It’s very useful when you do a strength training with a cardiovascular session (treadmill, stepper or bike). If you do cardio too soon after your strength training, you’ll be depriving your body of carbohydrates. And as you lack energy, your body will quickly use your amino acids (protein) to create the energy that is missing.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Protein (Part 2)

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If you didn’t read Part 1, click here .

An egg is an excellent source of protein and its protein is so good that the egg is used as a basis of comparison to evaluate the protein quality of other foods. The egg has an arbitrary value of a « perfect » 100% :

FoodProtein rating
Eggs (whole)100
Fish70
Lean beef69
Cow’s milk60
Brown rice57
White rice56
Soybeans47
Whole-grain wheat44
Peanuts43
Dry beans34
White potatoes34

In the table, there is the value of whole eggs and it’s done on purpose. There is a fashion that consists only of eating the egg’s white because the yellow contains fat and cholesterol (which the egg’s white doesn’t have). The problem is that the egg’s yellow contains as much protein as the egg white and the majority of the vitamins and minerals of the egg.

In the table, you can see that rice, potatoes and beans give less usable protein than eggs and fish. It’s because that they have few essential amino acids. However, you can combine foods that have little useful protein so that the mix of all this gives you the amount of usable protein you need.

With this combination of feeds that have little usable protein, adding a complete protein food makes an excellent meal.

This combination of food with little usable protein is convenient because these are foods that are generally low in calories and fat, which is not the case for many complete protein foods. When you try to get as much muscle as possible with less fat, it helps a lot. You can also have fat-free protein with supplements.

In Part 1, I said that foods with little usable protein devoid of some essential amino acids, that’s why you have to have a special combination with food to make up for that lack. In « Diet for a small planet » by France Moore Lappe, the following combinations are recommended :

Grains plus Seeds

  • Breads with added seed meals
  • Breads with sesame or sunflower seed spread
  • Rice with sesame seeds

Grains plus Milk Products

  • Cereal with milk
  • Pasta with milk or cheese
  • Bread with milk or cheese

Grains plus legumes

  • Rice and beans
  • Wheat bread and baked beans
  • Corn soy or wheat-soy bread
  • Legume soup with bread

By remembering these food categories, you will be able to combine your foods to have the maximum protein available for use. You can also read a nutritional guide to know which of the 8 essential amino acids is missing in a food to be more precise, but with these food categories, it’s easier.

You just have to calculate the amount of protein you need per day, apply what you just read and reach your goals.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Protein (Part 1)

protein, food, chicken, bean, rice, avocado, beef, egg, bean, nut, milk

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

Your body uses protein to build, repair and maintain muscle tissue. Bodybuilders have a great knowledge of nutrition, especially the protein for building muscle. Since they want to consume much more muscle than the average person, they consume more protein than average.

Your body uses protein to build muscle only if all the necessary amino acids are available. The small problem is that your body doesn’t produce by itself all the necessary amino acids. Amino acids that your body can’t produce are called essential amino acids and fortunately they’re available in foods.

Proteins are made of carbon, hydrogen and oxygen like other macronutrients, but proteins have one more element, nitrogen. Bodybuilders often explain that they have a positive or negative nitrogen balance, which means that they’re in an anabolic state (muscle gain) or in a catabolic state (loss of muscle).

Food and protein

There are foods called complete proteins, which means that they provide all the amino acids needed to create usable proteins. Milk, eggs, meat, fish and many vegetable products have complete proteins. Be careful because these foods don’t have the same amount of usable protein by weight. For example a food that contains 10 grams of protein, your body can use only 7 grams.

Here is a table that shows the amount of protein by weight and the protein’s amount used in your body as a percentage for the most common foods :

Food% Protein by weight% Net Protein Utilization
Eggs1294
Milk482
Fish18-2580
Cheese22-3670
Brown rice870
Meat and flowl19-3168
Soybean flour4261

(Whey is a byproduct of milk that contain much more protein than eggs)

This table tells us that an egg contains only 12% protein by weight. Despite this small percentage, an egg contains an amino acids balance that allows your body to use 94% of it. However, the table tells us that soy flour contains 42% protein by weight. But because of the amino acids composition, your body can use only 61%. This shows us that there is a difference between the protein’s amount in a food and the protein’s amount your body can use.

This is the end of Part 1.In Part 2, I show you that in cases where you don’t have complete protein foods, it’s possible to make combination of food to have the maximum protein used by your body.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Basic Nutrients

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What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advices from Arnold Schwarzenegger and I learned some good stuff.

There are 3 basics nutrients called macronutrients :

Protein

A protein is made of different amino acids to provide the materials constituting the muscle tissue. A protein is also a component used in all body organs such as tendons, bones, skin structure and other bodily functions because all enzymes are proteins.

Carbohydrates

Carbohydrates are fuel for energy. They’re made of different molecules more or less complex than those of sugar or starch.

Fats

Fats or oils contain the densest energy reserves.

Water

Water is an essential element. It make up about 72% of the muscle and most bodybuilders drink several liters of water a day.

There are several nutrients called micronutrients :

nutrient, nutrition, food, vitamin, mineral, fruit, vegetable, micro

Vitamins

Vitamins are essential chemical elements that allow several biochemical reactions.

Minerals

Minerals are essential for many vital functions of the body.

Essential amino acids

Amino acids are part of the protein that we receive from food.

Essential fatty acids

Essential acids are elements that we receive from plants or fish oils.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Manage Your Amino Acids

amino acids

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

To put it simply, protein is an assembly of amino acids which means that you have to eat protein so that your body can have amino acids. There are a total 20 amino acids, 8 are essential and 12 nonessential. Be careful, nonessential amino acids are also needed. When you see an amino acid with the word « star », it means that it’s an important amino acid to be in shape.

What we call essential amino acids are those that our body doesn’t not produce. That’s why you have to look for them from an outside source. This outside source is the food you eat in the form of meat, egg, fish, dairy product, etc. And it’s possible that the outside source is whey protein powder in concentrate, isolate or hydrolyzate form.

Each amino acid has one or more important functions that’s why I’m only going to talk about important functions to be in shape.

amino acids table

Essential amino acids

Here are the 8 amino acids :

Lysine

This amino acid transports calcium to your body and reduces the tryglycerin’s rate.

Isoleucine, Leucine and Valine are BCAA (amino acids star)

These 3 amino acids have the function of giving energy, repair muscle tissue, anticatabolic, helps in congestion (pump) and helps burn fat.

Methionine

This amino acid is an antioxidant, helps in burning fat in the liver.

Threonine

This amino acid creates elastin and collagen, it’s for the skin. This is beneficial for slowing down old age.

Phenylananine

This amino acid increases alertness.

Tryptophane (amino acids star)

This amino acid reduces appetite and promotes sleep. It’s also a precursor of serotonin, that is to say gives you a good mood.

Nonessential amino acids

Here are the 12 amino acids :

Histidine

This amino acid helps recovery and growth.

Arginine (amino acids star)

This amino acid is the Viagra of amino acids. It’s also the precursor of nitric oxide which helps with congestion.

Glutamine (amino acids star)

This amino acid helps to be focus, to have more energy and helps with recovery.

Aspartic acid

This amino acid increases testosterone but is not definitive. There has been a lot of scientific studies concerning this amino acid but unfortunately, it has not been 100% proven that aspartic acid naturally increases testosterone. This is why it’s interesting to read the latest scientific studies on amino acids because we’ll discover new things.

Gutamic acid

This amino acid is a neurotransmitter and it’s also used as a fuel of the brain.

Cysteine

This amino acid a detoxifier for the liver, fat burner and antioxidant.

Ornithine (amino acids star)

This amino acid derived from arginine. It increases your growth hormone, increases your sleep and gives you more vitality.

Glycine

This amino acid increases your energy and helps the synthesis of creatine.

Proline

This amino acid protects your joint.

Serine

This amino acid increases your energy, your memory and focus.

Taurine

This amino acid increases your energy, focus and endurance.

Tyrosine

This amino acid is important for the body because it regulates your hormones which are dopamine, epinephrine and adrenaline.

Amino acid derivatives

These amino acids are not part of the list of essential and nonessential amino acids because they derive from these 2 lists.

L-Carnitine (star)

This amino acid derives from Methionine and Lysine. This increase your energy, helps burn fat in your liver and burns fat.

Citrulline Malate (amino acids star)

This amino acid derives from Arginine which allows you to produce more Arginine in your body, helps to create more nitric oxide, more vasodilatation, more congestion, more endurance and more recovery buffer of lactic acid.

Choline and Inositol

These amino acids derive from Methionine and Serine. This helps in burning fat in the liver, helps to focus and it’s a fat burner.

amino acids food source

amino acids food source bcaa

If you don’t read my article about protein, click here.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Manage Your Protein

protein food

What’s up ? This is THE stephane ANDRE !!! I watched a Jamcore DZ’s video  and I learned some good stuff.

I write this article about nutrition because when I started to seriously lift weights to build muscles, I didn’t know what to eat. There was a lot of people around me with impressive bodies but their muscle weren’t visible. So the problem I had was that when I ate too much, I had a big belly with swollen skin because of water. And when I ate a little, I didn’t have the energy to train in the gym.

Speaking with a bodybuilder, he explained me the basics of nutrition to have an athlete’s body or bodybuilder’s body but he told me that I should always continue to learn new scientific studies to be up to date.

To build good quality muscle, you have to eat healthy foods. These healthy foods are in the form of protein carbohydrate and lipids. The reason why it’s necessary to eat protein is because muscle is protein. If you cut your arm in 2 parts and you analyze inside, you’ll see that the muscle is made of protein, which means that the muscle is meat.

Here are the main sources of protein :

  • Beef

  • Chicken

  • Egg

  • Fish

  • Dairy products

  • Soy

  • Lentil

The nutritional quality source of these foods depends on whether they’re organic or not.

Protein is amino acids. Human body is composed of 80% amino acids. Your muscles, your skin, your bones, your hair are composed of amino acids. Each amino acid has an important role in the body. There are several amino acids like BCAA, glutamine, arginine, etc. I will write an article about amino acids.

To build muscle in our body, we need BCAA, especially leucine. Leucine’s role is to stimulate the synthesis of the protein that is responsible for muscle growth.

Consumption

protein healthy food plate

There are variations in protein consumption because each is different, each has a different goal and each has a different level of training (beginner, intermediate and advanced). Advanced level people are people who do amateur or pro competitions. There is the bulking phase and cutting phase.

We will use an example with a person who weighs 85kg.

Bulking

To bulk, you consume 1.5 to 2.5 gr per kg of bodyweight. For a beginner, it will be 1.5gr of protein. So the weight (85kg) multiply after 1.5gr then 1.5 x 85 = 127.5 gr of protein per day. For an advanced, it will be 2.5gr of protein. So 2.5 x 85 = 212.5 gr of protein per day.

Cutting

To cut, you consume 2 to 2.7 gr per kg of bodyweight. We lightly increase proteins and lipids to compensate for the reduction of carbohydrates to avoid losing too much muscle mass. For a beginner, it will be 2gr of protein. So the weight (85kg) multiply after 2 gr then 2 x 85 = 170 gr of protein per day. For an advanced, it will be 2.7gr of protein. So 2.7 x 85 = 229.5gr of protein per day.

With these results, you’ll organize 3-5 meals a day with about 30-35 gr of protein per meal. But beware, these meals should be balanced against carbohydrate and lipids.

Subscribe to my newsletter and share this article if you think it can help someone you know. Thank you.

-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here.

Proteins And Kideys

protein

I watched a Jamcore DZ’s video  and I learned a lot of stuff.

When I started to train in a gym. I often asked myself this question : « How much protein do I have to eat at each meal ? ». I asked this question to people in the gym and I had several different answers. For example, someone told me that if I ate too much protein, it could destroy my kidneys or that whey (shaker) was better protein than protein from food (chicken, beef, eggs, etc).

I think you also ask yourself this type of questions so I will help you understand better.

Firstly, everyone knows that protein is very used in fitness and bodybuilding. You can find protein in food or as a dietary supplement such as whey, casein and amino acids. Protein are composed of amino acids.

kidney

1) How much daily protein is recommended for someone who doesn’t do fitness  ?

It’s 0.8 grams (gr) of protein per kilogram (kg) of body weight or 0.36 grams per pound. For this article, I will use the unit of mesure kilograms (kg).

I will take the example of Jamo who is a former professional bodybuilder who continues to train. Jamo weighs 95kg. 95kg at 0.8gr per kilo of bodyweight gives as a result that Jamo eats 76gr of protein per meal. Jamo want to keep his bodybuilder body without steroids. For this, he must eat several times a day and that makes a total of 360gr per day.

2) With sport, do these recommendations change ?

Yes, because a sedentary person will use more of his/her body, which means that this person will use more his/her muscles. The meals content changes with the sport and the type of sport. If we compare a person who is doing fitness and a person doing marathons, we see that the meals are different.

A person doing marathons needs to eat more carbohydrates than protein to have endurance. A person who does fitness/bodybuilding need to eat more protein than carbohydrates for muscles rebuilding and muscle growth.

3) Depending on the intensity, do these recommendations change ?

Depending on the intensity, the answer is yes and no. It also depends on the muscle mass. When a person is doing a really intensive workout, the most important marcro is carbohydrate.

An increase of protein is necessary when a person decreases carbohydrates to be shredded. Increase protein helps maintain muscle mass.

4) With age, these recommendations change ?

change

With the latest scientific studies, we learned that proteins need to be increased with age. When a person start to become old, that person loses muscle mass naturally (and it’s normal). It’s for this reason that it’s important to play sport to maintain muscle mass. And to help to maintain this muscle mass, it’s necessary to increase protein.

This a scientific study about it, click here

5) Consume a large amount of protein destroys kidneys ?

The answer is yes and no. In a case where a person has pre-existing kidney problems before playing sport, it’s important to see a nephrologist (kidney specialist) or a doctor. For people who have healthy kidneys, proteins don’t destoy the kidneys. Kidneys are the most detoxifiying organs of the human body and we (human being) have been created to eat meat. The human being is made to eat a lot of meat. Until now, no study has shown that the protein destory kidneys, except for people with pre-exiting kidney problems.

Here is a scientific study on the effects of high protein intake on the kidneys, click here . This study shows that is a myth and a lie.

6) Assimilation and MPS (mass protein synthesis)

Assimilation is when you eat protein. A part of the protein you eat will be assimilated for protein synthesis. Everything else, your body will assimilate because your body is made of 80% amino acids, so these proteins will be used for your skin, your hair, your eyes, your organs. Absolutely all the protein that you eat will be absorbed by your body, nothing is thrown away. There is no protein in you pee.

The goal of protein synthesis is to repair or eliminate damaged proteins and to build new proteins that are copies of the original. New proteins are stronger, denser and more resistant to stress. Muscle Protein Synthesis (MPS) is the reconstruction of muscle caused by stress placed on the body. This can be an injury (muscle tear) or because you intentionally damage a muscle (lifting weights creating micro tears in muscles). MPS process activated right after micro tears and can last up to 48 hours on a damaged site before being repaired.

A part of protein you eat is used for protein synthesis, which will create the state of hypertrophy with hormones. Protein synthesis doesn’t buid muscle, it’s muscle protein synthesis (MPS).

I just read again my text and I see that it’s a bit difficult to understand (for me too ?!?). To make it simpler, protein synthesis repairs your skin, your hair, your eyes, your organs and create the state of hypertrophy. Muscle protein synthesis repair only your muscles.

Here is a scientific study on nutrition and muscle protein synthesis, click here .

7) Liquid and solid protein

Liquid proteins are whey and casein (shaker). Solid proteins are chicken, beef eggs, etc. The diffrence is that the body assimilates liquid proteins faster than solid proteins. The problem is that the quality of liquid proteins is 75% bad on the market, so it’s up to you to study ingredients (as for food in supermarkets) to find the best quality possible. I wrote an article on this subject, click here

8) Number of grams of protein per meal

  • For men, it’s about 30-35gr of protein per meal. For women, it’s about 20-25gr of protein per meal.
  • For older men, it’s about 35-40gr per meal. For older women, it’s about 25-30gr per meal.

Here is an interesting study for women. Eating a large amount of protein has harmful effects on the bones. Click here .

Share this article if you think it can help someone you know. Thank you.

-Steph