BENCHMARK Nutrition Seminar

R O B C O M E R ’ S N O T E S F R O M S E M I N A R 1

The group seminar was held in the office at Benchmark and each person outlined their goals and

aspirations. Ben spoke about macro nutrients and how they work in the human body and what

happens if you don’t get enough or too much. He went on to discuss the notions of branched

amino acids (especially leucine, isoleucine and valin) and where to obtain them, and then to

discuss carb cycling and its use in training and non-training days. Each member of the group was

able to devise his own plan. In the future, when that plan is embedded for each individual Ben

will discuss the calorific needs of each person based on their stated goals. Carb cycling was

explained as having more carbs surrounding workout sessions and fewer carbs on non-training

days. A proper balance of foods in 4 – 6 meals a day was suggested as the way forward. On

non-training days it was suggested that you could do other exercise like interval training.

BENCHMARK Nutrition Seminar

Page 1

BENCHMARK Nutrition Seminar

Page 2

BENCHMARK Nutrition Seminar

Page 3

BENCHMARK Nutrition Seminar

Page 4

BENCHMARK Nutrition Seminar

Page 5

R O B ’ S R E S E A R C H N O T E S :

W H I C H F O O D S A N D D R I N K S H AV E T H E B E S T B R A N C H E D A M I N O

A C I D S L E U C I N E , I S O L E U C I N E A N D VA L I N :

BENCHMARK Nutrition Seminar

Page 6

Amino acids are the building blocks of proteins and muscle tissue. Many physiological processes

relating to activity, energy, recovery, muscle strength gains and fat loss, as well as mood and

brain function, are linked to and require amino acids.

The 23 or so amino acids are the molecular building blocks of proteins. Nine are termed essential

amino acids, meaning that they must be supplied from some food or a supplement; the others,

which used to be classified simply as nonessential, can be synthesized by the body.

An important variable is the ability of the body to synthesize non-essential amino acids when

they are metabolized or depleted during exercise. In particular glutamine, which is used during

prolonged exercise or stress may need to be replaced if reduced by over training or severe

stress of any sort. Even though it is the most abundant amino acid in the body it is difficult to

keep up with demand under severe stress.

When plasma amino acid concentrations are depleted which is the case in hard training athletes,

the immune system also becomes suppressed making the athlete more susceptible to

sickness. Although glutamine has been shown to increase in after short term high intensity

exercise, long term exercise is related to a decrease in glutamine.

This decrease has been associated with the development of illness following long term exercise

(marathon and longer) and with overtraining syndrome. The athlete feels fatigue, has sleep

disturbances and difficulty performing much less functioning. Heart rate responses are not

consistent with effort and the resting heart rate is elevated. Development in particular or

respiratory illnesses is common.

Supplementation with branched chain amino acids helps to prevent this decrease and the

consequences of overtraining.

http://www.bodybuilding.com/fun/ask-the-macro-manager-what-are-the-best-bcaa-food-

sources.html

BENCHMARK Nutrition Seminar

Page 7

I LIKE BCAA SUPPLEMENTS, BUT I KNOW THAT ESSENTIAL AMINOS ARE ALSO

FOUND IN MANY FOODS. WHAT ARE THE BEST DIETARY SOURCES OF BCAAS?

Branched-chain amino acid (BCAA) supplements are extremely popular for boosting protein

synthesis during and after training sessions, in addition to providing a convenient between-meal

spike in the muscle-building amino leucine.

However, with the explosion in popularity of BCAA supplementation, the role of whole food

sources of BCAAs is often overlooked.

Chewing and swallowing your aminos will never be as easy as simply mixing a powder in water.

On the other hand, man cannot and should not live on supplements alone.

If you're looking to up your diet's anabolic and recovery-aiding potential, check out this

breakdown of the BCAA content in some popular protein sources:

Popular Food Bcaa Content

Food Serving Protein BCAAs Leucine Isoleucine Valine BCAA Leucine

(per g of protein)

Chicken Breast 6oz 36g 6.6g 2.9g 1.8g 1.9g 0.18 0.08

95% lean beef 6oz 36g 6.2g 2.8g 1.6g 1.8g 0.17 0.08

Canned Tuna 6oz 33g 5.6g 2.5g 1.5g 1.6g 0.17 0.08

Wild Salmon 6oz 34g 5.9g 2.7g 1.5g 1.7g 0.17 0.08

Flank Steak 6oz 36g 6.2g 2.8g 1.6g 1.8g 0.17 0.08

Talapia 6oz 34g 5.9g 2.7g 1.6g 1.6g 0.17 0.08

Turkey Breast 6oz 40g 5.2g 2.8g 1.1g 1.3g 0.13 0.07

Egg 1 6.3g 1.3g 0.54g 0.3g 0.4g 0.21 0.09

Egg White 1 3.6g 0.8g 0.3g 0.2g 0.3g 0.23 0.09

Roasted Peanuts 6oz 12g 6.8g 3.1g 1.7g 2g 0.14 0.07

This table reveals some interesting information about the BCAA content of popular foods.

For example, turkey breast provides more total protein than any of the other proteins per

ounce—not including eggs and egg whites, which aren't usually measured in ounces—but the

BENCHMARK Nutrition Seminar

Page 8

smallest amount of total BCAAs. By comparison, a 6 oz serving of dry-roasted peanuts packs

more leucine and total BCAAs than any of the meat sources, but not nearly as much protein.

To minimize confusion and level the playing field a bit, I included the right two columns, which

allow for better comparisons from one protein source to the next. Note that per gram of protein,

eggs and egg whites provide the highest levels of BCAAs. Eggs again are also marginally

superior when it comes to leucine content. This should be of interest to you because leucine is the

main driver of muscle protein synthesis. That said, the amount of leucine is very similar per gram

of total protein in all of the foods.

WHICH SHOULD I CHOOSE?

Any of the foods listed above are good sources of BCAAs. Research shows that 3 grams is the

approximate amount of leucine needed at a given meal to maximize muscle protein synthesis, so

6 oz. of any of these meats is on the low side of what you would want to consume at a meal.

If you can stomach them, six whole eggs or nine egg whites would allow you to hit the 3 gram

leucine target. On the other hand, 6 oz. of peanuts may not sound like a lot, but a handful is

approximately 1 oz., give or take, so 6 oz. is definitely a hefty portion.

The next step for you is to look at meal plans, calorie intake, and macro breakdowns to see if

you are consuming enough of these foods per meal in order to get 3 grams of leucine per meal.

If not, and you can't increase your servings of these protein foods due to calorie or macro

restrictions, then consider upping your intake through BCAA supplementation.

http://www.bodybuilding.com/fun/10-best-tasting-amino-acids-supplements.html http://www.coachmag.co.uk/nutrition/supplements/1155/amino-acids-explained

M Y T O P 5 P R O T E I N S O U R C E S

BENCHMARK Nutrition Seminar

Page 9

Whey:

Whey protein is one of the two proteins found in dairy products, the other being casein. Whey

makes up 20% of the protein found in milk, but it’s the superior protein for muscle building

because it’s absorbed quickly and causes a large and fast spike in blood amino-acid levels,

which is exactly what you want when your body is looking to repair and build muscle fibers after

exercise.

Whey protein is rich in both glutamine—the most abundant amino acid in muscle—and branched-

chain amino acids, which can fuel working muscles during exercise. One of the best dietary

sources of whey protein: ricotta cheese.

Casein:

Casein makes up 80% of the protein found in milk. It’s found in higher concentrations in cottage

cheese and Greek yogurt. Casein’s unique effects arise from how it’s absorbed and digested.

Unlike whey, casein is absorbed slowly, increasing but not spiking blood amino-acid levels.

Casein’s anti-catabolic properties result from these sustained increases in blood amino-acid

levels, which is ideal for optimizing the balance between muscle breakdown and muscle building.

Research shows that casein eaten late at night can improve muscle building and recovery from

exercise while you sleep.

Pea Protein:

This popular plant-based protein is easily digested and contains high levels of essential muscle-

building compounds such as glutamine and branched-chain amino acids.

One cup of peas contains nine grams of protein. Unlike many other plant protein sources, pea

protein doesn’t contain anti-nutrient compounds that can inhibit the uptake of vitamins and

minerals during digestion.

BENCHMARK Nutrition Seminar

Page 10

Pea protein is also available in supplement form, and, while a common complaint of plant-based

protein powders is related to their grassy and earthy taste and texture, pea protein powder is

mild in both taste and texture.

Chicken Breast:

Chicken is the go-to muscle-building protein. It’s a lean source of all necessary amino acids and

can be prepared in myriad ways. A six-ounce chicken breast yields 54 grams of protein and four

grams of leucine, the amount needed to max out protein synthesis in a given meal. Chicken

breasts and thighs have similar protein contents but different flavour profiles due to differences

in their fat contents.

Opt for boneless, skinless chicken breasts or thighs to minimize the time needed to cook and

prepare this essential protein source.

Beef:

Beef is an excellent source of total protein and key amino acids such as leucine. Beef’s protein

content is also complemented by other muscle-building nutrients such as creatine and zinc. Grass-

fed beef is generally leaner, but that withstanding there’s no difference in terms of protein

quality. Grass-fed beef is also touted for having more omega-3 fats when compared with

conventional beef. In addition to beef grab your protein by the nuts steaks and roasts, beef

protein isolate is now available to people who want to reap the benefits of beef protein in

protein-powder form.

http://www.mensfitness.com/nutrition/what-to-eat/top-12-protein-filled-foods-for-your-physique

C A R D O H Y D R AT E S O U R C E S

BENCHMARK Nutrition Seminar

Page 11

We need carbohydrates to be at our healthiest. Yes, carbohydrates can cause fat gain,

especially if an overabundance of the calorie dense variety are consumed too often. Eating too

many calorie dense carbohydrates causes insulin spiking and when that happens, fat burning

potential is greatly decreased and fat gain virtually imminent. From that it would seem that a low

carbohydrate diet would make sense? It is actually true, you will lose body fat more quickly on a

low carbohydrate diet than any type of diet.

So why would I recommend as much carbohydrates as I do in my program? There are a couple of

reasons for this. When carbohydrate intake gets too low, your muscles have no fuel (called

glycogen). Your body then turns to its two alternate fuel sources, fat and protein.

Once glycogen stores get too depleted, the body begins to breakdown proteins to use as fuel.

Carbohydrates are protein sparing, so while we don’t want to prevent the burning of fat, we also

don’t want to lose valuable muscle mass either or use all the protein we ingest for energy in lieu

of muscle synthesis. We want the protein we intake to be used to repair and build muscle. We

want the muscle we have to grow.

In the long run, the amount of lean body mass we have dictates how fast our metabolism is, 24

hours a day!

We want lean, yet muscular bodies. We definitely don’t want to be a skinny, but soft and saggy

person. So how do we do this? We want to eat carbohydrate foods in the right quantities, but

focus on those that are nutrient dense and convert to glucose over an extended period of time so

insulin doesn’t spike.

That means the carbohydrates we eat must contain vitamins and minerals, have adequate fibre

content and have the enzymes necessary to digest them. We also don’t want to eat them alone,

but with some protein and a little fat, to further slow the insulin response.

Top Ten List of Clean Carbohydrates To Eat:

BENCHMARK Nutrition Seminar

Page 12

10.) Brown rice:

The key here is brown, with the fiber husks in place. Rice allergies are rare and it digests readily

without too much distress, bloating or gas. It is best for fat loss to keep serving sizes under 1 cup

cooked or ¼ cup dry weight.

9.) Steel cut whole oatmeal:

Not the rolled oats you grew up eating, but maybe what your grandmother grew up eating. This

is the whole oat with all valuable fiber and nutrients intact. It takes a bit longer to cook, but the

nutty flavor and slower insulin response are worth it. As with brown rice, keep serving sizes under

1 cup cooked or ¼ cup dry weight.

8.) Quinoa:

Another high fiber, gluten-free cereal grain. Higher fiber and mineral content than the oats or

rice for even better insulin control. If taste doesn’t suit you at first, mix 1:1 with oatmeal until you

get used to it. Once you are, you’ll be hooked!

7.) Yams/sweet potatoes: These tubers are best prepared baked, in the skin. Not much more

carbs than a regular russet of similar size, but more fiber, vitamins and minerals. I like them

baked, then refrigerated cold and sprinkled with a little cinnamon, nutmeg and allspice.

6.) Winter squashes: Butternut, pumpkin, spaghetti or acorn squash are all very nutritious and now

can be found in markets year round in most places. Cut them in half, scoop out the seeds and

bake them skin side up over a ¼” of water. These are full of fiber, vitamins and minerals and a

nice change of pace.

5.) Peas and Legumes: Most beans varieties and green peas fit this bill. Choose from black, pinto,

navy, kidney, white, red, chickpeas, garbanzo, etc. beans or green peas, as all of these are high

fiber and very filling. Protein content, along with the fiber, fills you up without filling you out by

keeping insulin response low. For best results, soak and cook slowly. As a snack, try hummus!

BENCHMARK Nutrition Seminar

Page 13

4.) Colourful fibrous veggies: Red, yellow and orange bell peppers, green beans, beets, yellow

summer squash, zucchini, purple eggplant, carrots, parsnips, red and green chili peppers… the

colours mean carotenoids, and plenty of mixed carotenoids means more antioxidant coverage.

A wide variety of colorful vegetables in your diet will improve your health and make your skin

glow. There is almost no downside to the amount of vitamins, minerals, phytonutrients, and fibre

(at low calories) they provide.

3.) Super fruits: Fruits are great foods, full of fibre and enzymes, and with their quick digestion

yet slow insulin response makes them ideal for an instant energy boost.

But not all fruits are created equal and most don’t even make this list, but a select few make it

almost to the top.

Blackberries, blueberries, raspberries, pomegranates, cranberries, and acai are amazing

foods. You will feel the difference when you eat them versus other fruits. They are excellent when

you are sick, or when you work out hard, for that extra level of protection. High antioxidant,

phytonutrients, enzymes, fiber and vitamins at moderate calories give you a lot of bang for the

buck. They also have cleansing alkalizing effects on you internally, which along with all the

antioxidants, provides an enormous immunity boost and keeps your digestive system functioning

properly.

2.) Leafy green vegetables: Kale, sea kelp, turnip greens, mustard greens, beet greens, wheat

grass, endive, alfalfa sprouts, spring green lettuces, spirulina, and spinach are so low-calorie, yet

so nutrient dense, they rank very high on my preferred carbohydrate list.

Include these several meals a week and they will cover almost any base you missed. They’ve got

the minerals, phytonutrients, fibre and vitamins in high quantities. These also are alkalizing and

cleansing, keeping your digestive system running at full capacity.

Now the one you have been waiting for:

BENCHMARK Nutrition Seminar

Page 14

1). Cruciferous vegetables: Broccoli, broccoli rabe (in season in September) , cauliflower, pak Choy, Napa cabbage.

Chinese cabbage, green and purple cabbages are maybe not as high in micronutrients as the

leafy green vegetables or super fruits, yet they contain DIM or Diindolymethane, a phytonutrient

that acts as an oestrogen disposal agent. It is a compound derived from the digestion of indole-

3-carbinol, found in cruciferous vegetables such as broccoli, Brussels sprouts, cabbage and kale.

Excess oestrogen plagues almost anyone who is overweight or has practiced poor dietary habits

for any amount of time. When you rid yourself of excess estrogen, you free up testosterone to do

its job of building muscle at the expense of body fat.

It is best to consume these incredible foods in large quantities. Try broccoli rabe or baby pak

Choy, sautéed in a little olive oil, with sea salt and garlic. Try mashed cauliflower in place of

mashed potatoes, it’s terrific.

Now, I would suggest 80% or more of your total carbohydrate intake come from above

preferred foods list.

That doesn’t mean you can’t have other complex carbohydrates like dairy products, bananas,

white rice, pasta or whole grain bread ever again. It just means we will eat those foods more

sparingly now.

Simple sugars (other than whole fruit sources) should be used very rarely, if at all, except in one

particular condition. That is your post-workout meal/drink. After you have been tearing up your

muscles in the gym, they are primed for a quick and easy to digest meal, preferably a protein

and simple carb drink, so your body can go from a catabolic state to an anabolic state and

begin to synthesize lean tissue. That repair process will continue over the next 48-96 hours with

healthy whole food meals, so this is the only time to do this.

BENCHMARK Nutrition Seminar

Page 15

The rules for the drink are that it contain high quality whey or egg white protein, a simple sugar

such as dextrose, glucose or sucrose (but not crystalline fructose or high fructose corn syrup), and

virtually no fat or fibre.

It is best if ingested anywhere from 0-30 minutes after your workout is complete. In essence,

exactly the opposite of what we normally want in a meal. You can add creatine or L-glutamine if

you like or fruit juice. These are not necessary additions, but may help in recovery.

F AT S S O U R C E S

Fats to choose:

Mono and polyunsaturated fats

Nuts (walnuts) and seeds (flaxseed, sunflower)

Most plant-based liquid oils (peanut, olive, safflower, canola, sesame)

Fatty fish (salmon, mackerel, herring, sardines, tuna, trout)

Avocados

And my absolute favorite: coconut oil

http://authoritynutrition.com/why-is-coconut-oil-good-for-you/

Aim for fats that are liquid (not solid) at room temperature — a sure sign of heart healthy,

unsaturated fats.

Remember, our bodies require essential fatty acids for normal function. These are fats that our

bodies cannot produce, and must be eaten. The unsaturated fats are all good sources of these

important nutrients.

Fats to lose or limit:

BENCHMARK Nutrition Seminar

Page 16

Fatty cuts of beef, pork (including processed meats like bologna, salami)

Chicken fat

Food with trans-fats – industrialised fats designed to bulk the food and have a longer shelf life)

Food with palm oil (it is in most supermarket products…)

Processed foods made with partially hydrogenated oils (some baked goods, fried food and of

course fries)

Margarines that are not trans-fat free