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The Scientifically Proven Approach to Training and Nutrition

by Ash Batheja, MPT, CSCS

Table 2. Protein Requirements as a Function of Lean Body Mass and Activity Level

Metabolic Rate

Grams of protein required per pound lean body mass
Fast .6 .8 .9 1.0 1.2
Moderate .5 .7 .8 .9 1.1
Slow .4 .6 .7 .8 1.0
No Exercise Light
Exercise (3X/Week)		 Strenuous Exercise
(3-4X/Week)		 Strenuous Exercise (5X/Week) Intense
Exercise (5+X/Week)
(1) (2) (3) (4) (5)
Activity Level


Note: Light exercise refers to walking, jogging, or low-intensity sport activities. Strenuous exercise is considered weight and/or endurance training, while intense exercise is heavy weight training and endurance training. No exercise refers to high intensity computer programming followed by an evening of "Must see TV."

Percentage of Daily Caloric Intake

Fast
Metabolism

Moderate
Metabolism

Slow
Metabolism
Protein 17% 22% 27%
Carbohydrates 58% 55% 52%
Fats 25% 23% 21%


Note: One gram of protein or carbohydrate equals four calories, while one gram of fat is equal to nine.

Two Examples

Example 1.
This individual is a 5'9", 140 lb. male with 5% body fat. He exhibits a fast metabolic rate and utilizes intense weight training 4-5 times a week (activity level 4) in an attempt to gain weight. To determine his caloric requirements, simply calculate lean body mass and choose an appropriate protein intake and nutrient ratio.

140 lbs. x 95% lean body mass = 133 lbs. lean tissue

This individual would require approximately 1.0g of protein per pound of lean body mass, or 133g daily.

Protein would therefore account for 532 calories (133g x 4 calories per gram). He would then utilize a nutrient ratio where protein consisted of 17% of his daily calories, such that 532 divided by 17% would result in the daily calorie intake.

532/.17 = 3129 total calories/day. To determine the amount of carbohydrates and fat, simply multiply this number by their respective percentages. For example, the daily carbohydrate intake would be 1814 calories (3129 x .58), or 454 grams (1814 calories/4 calories per gram). The daily fat intake is 782 calories (3129 x .25), or 87 grams (782 calories/9 calories per gram).

Optimally, this person should eat 5-6 meals per day. If 5 meals are consumed, each meal would average approximately 626 calories, in the same ratio of nutrients as described above. Of course, this number will vary, especially since post-workout meals should contain more calories.

Example 2.
This individual is a 6'0", 190 lb. male with 18% body fat. He desires to lose a little weight and a lot of fat to become "toned." Since he gains weight rapidly if his calorie intake soars too high, he is considered to have a moderate-slow metabolism. He currently trains with weights and runs for thirty minutes five times per week. He would therefore fall between activity levels four and five, requiring approximately .85-1.05 grams of protein per pound of lean body mass.

190 lbs. x 82% lean body mass = 156 lbs. lean tissue

156 lbs. x .95g protein = 148g protein daily

Protein would therefore account for 592 calories (148g x 4 calories per gram). A nutrient ratio for an individual with a moderate-slow metabolism would be 24.5% protein, 53.5% carbohydrates, and 22% fat (percentages derived from using the average of moderate and slow metabolism ratios). This individual's daily calorie intake is determined by dividing 592 by 24.5%, resulting in 2416 calories.

Utilizing the same method as outlined in example 1, the daily carbohydrate intake is 1292 calories, or 323 grams. The daily fat intake is 531 calories, or 59 grams.

The Importance of Nutrient Timing
The number and content of daily meals is an extremely important but overlooked facet of proper nutrition. The timing and quality of foods ingested, especially pre- and post-workout, is often the difference between a successful diet and another failed attempt at physique enhancement. Skipping breakfast, avoiding post-workout meals, and consuming high-glycemic carbohydrates before workouts can easily transform a sound meal plan into an unwitting disaster. Interestingly, however, even the most sensible diets ignore the crucial nature of nutrient timing.

As stated numerous times, elevating the metabolic rate is one of the most efficient ways to burn fat. The digestion of meals requires calories by itself, so the more often the body must break down food, the more efficient it becomes. Therefore, small meals should be consumed throughout the day to maximize the metabolic response. Related to this is breakfast, the "most important meal of the day." Though the post-workout meal may be equally important, the consumption of a large breakfast has been shown to result in significantly greater fat losses than diets that avoided it (8). Since the metabolic rate is fastest in the morning and slows throughout the day, it is more likely that the calories consumed during breakfast will be utilized by the body and not stored as fat. Skipping breakfast, on the other hand, may result in vital losses of muscle and a subsequent decrease in metabolism.

For much the same reason, the post-workout meal is equally essential. Following exercise, the body exhibits an elevated metabolic rate, much like it does upon awakening. A lack of food following exercise, therefore, results in muscle tissue breakdown and, of course, a corresponding tumble of the metabolic rate. Research has proven that the synthetic rate of protein doubles following exercise and remains elevated for over 24 hours (11, 4). In other words, the body is primed for the acceptance of protein for muscle maintenance and growth. Equally important is the ample consumption of carbohydrates. Following exercise, the body is somewhat depleted of its glycogen stores. Remarkably, it has been shown that high-glycemic carbohydrates post-workout are the preferred source to replenish the body's energy stores (5). Not only does this result in greater storage for recovery and subsequent workouts, but it also significantly decreases muscle breakdown (16).

To obtain the most optimal effects of the previous findings, post-workout meals should contain about twice the normal amount of carbohydrates and protein and should be ingested immediately following exercise. For example, an individual eating five meals per day and 3000 calories would consume a post-exercise meal of approximately 1000 calories, while the other four meals would average 500. All subsequent post-workout meals should also contain a larger percentage of protein than pre-workout meals to comply with the body's elevated protein synthetic rate.

A final fitness faux pas is the pre-workout meal. How many fitness enthusiasts eat a bagel before exercise? It seems that this is one of the most common pre-workout foods due to its alleged energy benefits. However, look at its glycemic index – it's a whopping 103. The detrimental effects of this are monumental. The corresponding insulin response will not only decrease energy stores for exercise; it will also prevent fat breakdown at the same time. Fortunately, low-glycemic foods have much the opposite effect. They exhibit the ability to improve exercise performance without significantly compromising energy stores after a workout (9, 18). This, in turn, leads to enhanced recovery and accelerated progress.

A Word About Consistency
A suggested meal plan is not perfect, and individual tinkering will be required to determine the ideal diet. Losing weight too quickly is a sign of muscular and water loss, not necessarily fat loss. Therefore, those individuals should increase their caloric intake slightly. The same is true for similar imperfections; slight modifications are required and variety is encouraged. Remember that the body adapts to all changes, so an identical food and daily caloric intake will not only drive one to insanity, but also to stagnation.

If there is one truth about building an improved physique, it's that it takes time, dedication, and consistency. Losing or gaining weight should be a slow, gradual process to ensure the changes are of the appropriate type. This is one of the reasons so many diets fail and the gimmicks appear. In the future, everything short of chemotherapy will be offered as the new miracle in weight loss. In time, it too will fall by the wayside and fat will settle hideously to the waistline. And all the while, lurking in reality, is everything short of quitting, the true miracle in physique excellence.

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