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Bulletin #81 – Eating For Muscle

Have you noticed how people in the gym where you train don’t make much progress? The reasons are not all that complicated, either they are not train-ing right or they are not eating right. It doesn’t take magic or a miracle to build muscle but it does take correct training and eating. We could argue for years about how many sets and reps or how much weight to use or if you should do your inclines at 30 degrees or 40 degrees, but the bottom line on training is to train hard every time. While there is a science to it, the basics are simple, train real hard, use a variety of exercises, sets and reps.

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Most Parrillo Press readers are people who understand this idea and do a fair job of it. Don’t worry so much about over-training as more often than not people un-der-train, they do not work hard enough or long enough to stimulate growth. Con-cern yourself with training harder, not training less. And concern yourself with improving your recovery rather than cut-ting back on amount of exercise. The problems associated with muscle growth often relate to improper eating, the kind that is insufficient to support recovery and growth. Folks tend to not eat right and not eat enough. At Parrillo Performance we have dedicated the last two decades to de-veloping and refining the art and science of performance eating. I typically work with people who need to eat more and when they do they suddenly make great gains. They dis-cover they are not the ‘hard gainers’ they thought they were after all. You can’t gain muscle without eating enough calories to support growth. Start by cleaning up your diet. People typically take in more calo-ries than they expend and because they are relatively sedentary they store excess calories as bodyfat.

Weed out saturated fat first and foremost then crank back on the refined carbs and sugar but replace these lost calories with ‘clean’ calories. To gain quality muscle you need to train like a madman and consume more calo-ries than you expend. The issue is what should we eat to supply those calories and does it make a difference? Fat should be limited to 5-10% of our diet and when you do this will knock a lot of calories out of your diet. Fat is used to supply energy but cannot be converted to muscle or glycogen so any excess calories provided by fat can only be stored as body fat. For those looking to add some size I would recommend you increase your calories by 300-500 per day . Weight train intensely, perform aerobics on a regular basis, eat right and the bodyweight you gain will be muscle. Don’t under-eat and don’t overeat! You might notice that as you add muscle your metabolic rate increases. Muscle is very active tissue and uses a lot of calories every day, even at rest.

The more muscle you have the higher your meta-bolic rate. For a muscular person to fuel growth you have to eat more. After crank-ing back on dietary fat let’s then intake at least one and a half grams of protein per pound of body weight daily. A 200-pound bodybuilder would intake 300-grams each day to achieve a 1:1 protein to pounds ratio. Good food sources for lean protein include skinless chicken breast, skinless turkey breast, egg whites, and fish. Most bodybuilders find it impossible to eat as much protein as they need and use a protein supplement . Our Hi-Protein Powder™ and Optimized Whey Protein™ are excellent protein product with two scoops of Optimized Whey™ providing 33 grams of the finest quality protein on the market and a superb profile of essential amino acids, with only four carb grams and zero fat. To get started, eat three meals daily and drink a protein shake one to three times a day, in between meals. Is there a better way to intake muscle-building protein? Your carbohydrate foods should include both starchy and fibrous carbo-hydrates. High quality starches include potatoes, rice, corn, and beans. Fibrous vegetables include salad greens, broccoli, green beans, and so on. Fiber and protein are the constants of the Parrillo approach to performance eating. Starch is modu-lated up or down to trigger muscle gain (bulking) or fat loss (cutting).

The Parrillo Performance Nutrition Manual goes into exhaustive detail explaining which foods to eat and how to combine them appropri-ately at meals. Meal frequency is a hugely important component of our performance eating philosophy. It works best to eat frequently so your muscles will always have a ready supply of nutrients to sup-port growth. Try eating five or six meals a day. Each solid food meal should include a protein source, a starch and a fiber. If you’re wondering how to include a good fiber source with breakfast, try oatmeal . While primarily a starch, it also supplies a lot of fiber and is perfectly ac-ceptable for the serious performance eat-er. Bodybuilders, in my experience, eat more oatmeal than any other identifiable group. Supplements are a very effective way to support growth. We offer a wide variety of products and choosing among them is sometimes perplexing. The most widely used are Optimized Whey Pro-tein™, Hi-Protein Powder™, Pro-Carb™, 50-50 Plus™, CapTri®, and the Parrillo Bars™ . CapTri® is an interesting supple-ment that can be used to bulk up or rip up . CapTri® is a special type of dietary fat that follows a different metabolic pathway than conventional fat. While conventional fat is preferentially stored as body fat, especially during times of ca-loric surplus, CapTri® has very little ten-dency to be stored as body fat. CapTri® is rapidly converted to ketones that are used as fuel to supply energy for your training. It also spares protein and carbohydrates thereby allowing spared nutrients to be used to fuel muscular growth and hasten recovery.

If you are naturally thin and want to gain size, clean carbohydrates would be the best choice to supply extra calories. Carbohydrates cause your body to pro-duce insulin, a powerful anabolic hor-mone. The problem with insulin is that it can easily promote fat if used in excess. Pro-Carb Formula™ is a medium to short-chain starch that provides a very favorable insulin profile. If you need a carbohydrate supplement, this is an excellent choice. 50-50 Plus™ is 20 grams of protein and 17 grams of carbohydrate per serving. This combination of nutrients has been shown to be very effective at supporting muscular growth, especially when used immediately after training. If you have money for only one supplement consider one of our protein powders. If you need to gain quality size then consider 50-50 Plus™. There is no single right answer to the dilemma of dieting and diet details should be customized in each individual circumstance. Consult your Parrillo Nutri-tion Manual for the basic commandments of performance eating as the Manual goes into great detail about how to construct a diet to meet your specific needs. And if you still have questions, give us a call. We’re here to help . The Parrillo Sports Nutrition Bars™, En-ergy Bars™ and Protein Bars™ are all ex-cellent formulations; each with a slightly different profile and each provide an ex-cellent combination of protein, carbohy-drates and CapTri®.

They are convenient: you don’t need to make a meal or mix a drink to get clean nutrients in a hurry. Just put one in your gym bag, attaché case, purse, pocket, desk or glove compart-ment and you have a precisely formu-lated muscle snack whenever you need it. Bars are another way to continually flood the muscles with nutrients, provide the calories needed to support muscle growth and keep you in positive nitrogen bal-ance and away from catabolism. Don’t forget Creatine Monohydrate. Creatine makes your muscles bigger and stronger in a many different ways. It does not supply calories instead it enters muscle cells and acts as an energy donor to sup-ply ATP, the fuel used to power muscle contractions. Creatine has been shown to increase strength as well as high intensity exercise endurance. Also, it attracts water into the muscle cells and this makes them noticeably bigger. 70% of first time Cre-atine users experience a muscular weight gain of between 3-10 pounds within the first month or two of using it. Strength gains of 10-15% are common. We have the best Creatine available so call our 800-number and experience the magic of Creatine Monohydrate for yourself. Good luck until next month!

2018-03-13T11:10:31-04:00 June 24th, 2009|Technical Supplement Bulletins|

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