The Grow Build

Build with Proteins and Balance with Veggies & Fruits

The American Heart Association (AHA) has told us that we should follow a low-fat/low-protein/high-carb diet. However, a massive Danish study clearly refutes AHA´s nutritional recommendations. Dr. Jytte Halkjaer and colleagues at the Copenhagen University Hospital investigated the associations between macronutrients (i.e., carbs, proteins, fats) and subsequent changes in waist circumference in a large, population-based cohort of middle-aged women and men. The results revealed that total energy intake or total fat intake wasn't significantly associated with the subsequent differences in waist circumference. However, the investigators noted that vegetable fat promotes fat accumulation.

• 1. The intake of carbs from refined grains and potatoes clearly promoted fat accumulation. A similar, but insignificant pattern, was found for carbs from whole grain. However, the intake of carbs from vegetables and fruits prevented fat accumulation.
• 2. Proteins, especially animal proteins, prevented fat accumulation.

The take-home message is clear: you should build with proteins and balance with veggies and fruits. 
 
Reference: Halkjær J et al. Intake of macronutrients as predictors of five-year changes in waist circumference. Am J Clin Nutr, 2006;84:789-797.
 

A Sample Diet (Evening Workout)

• 7 a.m.: Breakfast You haven't worked out yet, so this meal should be higher in protein, fat, and veggies and lower in carbs

4 egg whites with 2 omega-3 eggs, spinach, feta cheese, and tomato
1 orange
2 fish oil capsules
1 cup green tea

• 10 a.m.: Mid-morning Snack You still haven't worked out, so have a snack low in carbs and built around protein and fruits/veggies

Super Shake
1 cup iced green tea
1 scoop milk protein blend
3 tablespoons low-fat, lactose-free plain yogurt
1/2 cup frozen mixed berries
1 serving Greens+
2 fish oil capsules

• Noon: Lunch Since you haven't worked out yet, this meal should be higher in protein, fat, and veggies and lower in carbs

1 piece salmon
Spinach salad made with broccoli, avocado, tomatoes, carrots, mixed nuts, flaxseed oil and olive oil dressing
2 fish oil capsules

• 3 p.m.: Midafternoon Snack Since you still haven't worked out, have a snack low in carbs and built around protein and fruits/veggies

Super Shake
1 cup iced green tea
1 scoop milk protein blend
3 tablespoons low-fat, lactose-free plain yogurt
1/2 cup frozen mixed berries
1 serving Greens+
2 fish oil capsules

• 6 to 7 p.m.: Workout Meal of fast-digesting protein and carbs

Sip 1/2 recovery drink

• 7 p.m.: Post-workout Snack Meal of fast-digesting protein and carbs

Sip other 1/2 recovery drink

• 9 p.m.: Dinner Since it's post-exercise, you can build your meal around protein, veggies and carbohydrates like quinoa and fruits

Meatloaf made with extra lean (96 percent) ground beef, quinoa,
and omega-3 egg whites
Sautéed spinach, onions, olive oil, and tomatoes
1 orange
1 cup green tea
 

Source: John Berardi

About the Author

Anssi Manninen holds an M.H.S. in sports medicine from the University of Kuopio Medical School. His cutting-edge articles in MD firmly established him as a leading authority on hardcore sports nutrition. Anssi´s articles have also been published in scientific journals, including The British Journal of Sports Medicine, The Journal of International Society of Sports Nutrition, Metabolic Syndrome and Related Disorders, Nutrition & Metabolism and Journal of Sports Science and Medicine. Anssi is also an Associate Editor for Nutrition & Metabolism, a leading scientific journal in the area of nutritional biochemistry.