Diet and Supplemental Schedules among Body Builders and Aerobic Athletes - Assignment Example

? Diet and Supplemental Schedules among Body Builders and Aerobic Athletes      Diet and Supplemental Schedules among Body Builders and Aerobic Athletes Introduction Good diet and proper nutrition are significant components in determining performance in sporting. Whether one is a weekend sports person, competing athlete or daily exerciser, the key to successful performance lies in a nutritionally sufficient diet. Athletes should have a diet that is varied and rich in essentials such as minerals, vitamins, proteins, fats and carbohydrates. These essentials should be in their proportions specific to body requirements and sporting activity. Sufficient fluid intake is also important in preventing dehydration and supporting performance. There is a significant association between good nutrition, good health and sports performance. As such, interest in how nutrition impacts sporting has now developed in a science. Sports personalities are now considering a strict adherence to diet so as to obtain peak performance. This paper conducts a comparative review of diets from four accomplished sports personnel. The review includes four diets, two from body builders and two from aerobic sporting personalities. The body building section will review the diets of Hugo Rivera and Kelly Gonzalez, whereas; the aerobic athletes’ section will review the diets of Ryan Denner and a group of Kenyan athletes in a long distance race training camp in Kenya. Body Builders’ Diets Hugo Rivera’s Diet Hugo Rivera is a body builder and personal trainer in America. Hugo holds over ten titles in body building and has made various publications on body building and diet issues. The diet under review is known as the “2001 Drug Free NPC Typhoon Bay,” and was a recommendation for Hugo Rivera by his nutritionist Tim Gardner (Rivera, 2012). The diet will be tabulated in a three column table. The first column indicates timing/scheduling, the second column indicates the food type and weight and the final column shows the supplements used. SCHEDULING MEAL TYPE (Weights) SUPPLEMENTS 5.30 a.m. -2 capsules of Biotest Hot Rox (for burning fats). -3 capsules of Prolab’s Metabolic Thyrolean. -1 Tablet Prolab caffeine 6. 00 a.m. 12 capsules of Prolab’s BCAAs. 8.00 a.m. -Oatmeal (1 cup). -Prolab’s Whey Isolate (40 grams). -Vitamin C (1gram). -Chromium Picolinate (200 mcg). -Alpha Lipoic Acid (300 milligrams). -Liver tablets (Beverly Ultra-40, 8 tablets). -Ergopharms OXO (3 capsules). -Country Life’s Calcium, potassium and magnesium (2 tablets). -Prolab’s Glutamine (10grams). -Prolab’s creatine (5 grams). -Milk Thistle. 10. 00 a.m. -Chicken breast (6 ounces). -Carlson Fish Oil (1 Tablespoon). 12.00 noon. -Brown rice (1 cup). -Chicken breast (6 ounces). -Green beans (10 ounces). -Vitamin C (1 gram). -Alpha Lipoic Acid (300 milligrams). -Beverly Ultra-40 /liver tablets (8 tablets). -Prolab’s training Mineral-pak/Multivitamin. 1.30 p.m. - Biotest Hot Rox (2 capsules). -3 capsules of Prolab’s Metabolic Thyrolean. -1 Tablet Prolab caffeine 3.00 p.m. -Chicken breast (6 ounces). -Spectrum Flaxseed Oil (1 tablespoon). -Glutamine (10 grams). -Creatine (5 grams). 5.30 p.m. -Chicken breast (6 ounces). -Green beans (10 ounces). -Vitamin C (1gram). -Alpha Lipoic Acid (300 milligrams). -Liver tablets (Beverly Ultra-40, 8 tablets). -Milk Thistle. 7. 00 p.m. -Top round steak (6 ounces). 8.30 p.m. -Chicken breast (6 ounces). 10.00 p.m. -Chicken breast (6 ounces). -Carlson Fish Oil (1 tablespoon). -Prolab’s glutamine (10 grams). -Prolab’s ZMA (2 capsules). (Rivera, 2012) Kelly Gonzalez’s Diet Kelly Gonzalez is an American fitness model. She also doubles up as a certified trainer, lifestyle consultant, and freelance health author. She is a daily trainer focusing on competitions as well as her career as a fitness personality (Simplyshredded.com, 2012). Kelly’s diet is scheduled in to seven meals per day. Her diet schedule is tabulated below in a two column table showing meal-number and content. The supplementation used is outlined below the table. MEAL NUMBER DIETARY CONTENT Meal One. -Water (16 Oz). -Green brewed tea (8 Oz). -BCAAs (5grams). -L-Carnitine (prior to morning cardio). Meal Two. -Water. -Oat meal with cinnamon (1/3 cup). -Egg whites (5 eggs). Meal Three. -Water. -Whey Protein (1 scoop of Dymatize Iso-100). Meal Four. -Water. -Skinless chicken breast (5 oz). -Steamed Broccoli (1 cup). -Yam (3 oz). -Green brewed tea (8 oz). Meal Five. -Water. -Whey protein blended in ice (1 scoop). -Cinnamon. -Almonds (10 almonds). -Green brewed tea (8 oz). Meal Six -Water. -Fish or Turkey (5 oz). -Steamed Brussels Sprouts (1 cup). -One medium garden salad. Meal Seven -1 Oz avocado with 4 egg whites. -Chamomile brewed tea (8 oz). (Simplyshredded.com, 2012) Supplements in Kelly Gonzalez’s dietary regime ALA, MRM Digest-All, Vitamin C and essential fatty acids in form of smart blend taken three times in a day L-Carnitine (2 grams before cardio) Whey protein/Dymatize ISO-100 (1-2 shakes per day as meal replacements) BCAA’s (10 grams after workout) Glutamine (5 grams) and Evogen (1 scoop) before every training workout Glutamine (5 grams before sleeping time) (Simplyshredded.com, 2012) Analysis of Hugo’s and Kelly’s Diets Hugo’s diet is well balanced and adapted to the level of exercise that he engages as well as the target of exercising, which is body-building. Typically, body-builders’ diets should have relatively higher levels of proteins for the sake of building muscles (Rivera, 2012). This exemplified in Hugo’s diet by high rate of chicken consumption in a day (six servings) and top steak. The high protein requirement necessary for muscle building may not be fully met by whole food sources such as chicken and steak servings (Bodybuilding.com, 2012). As such, Hugo uses whey protein, which is a fast supplement in meeting protein requirements as a body-builder. Apart from supplying the muscle building blocks, Hugo also equips his body with low glycemic carbohydrates through using brown rice and oatmeal. This is necessary in supplying muscles with the necessary energy when glycogen declines during high intensity exercise to prevent the body from tapping energy from the muscles and causing them to degenerate (Bodybuilding.com, 2012). In order to build and define body muscles there is a need to burn excessive fats acquired. Hugo achieves this through supplements that help in burning fat (Biotest Hot Rox). In addition to all contents, Hugo has also included a variety of minerals and vitamins essential in body building and muscle repair. On the other hand, Kelly’s diet is equally higher on proteins for muscle building and repair as a fitness model, but her protein sources vary to some degree when compared to Hugo’s. Unlike Hugo, she heavily relies on egg whites, turkey and whey. The whey is meant to supplement whole food proteins because of the high protein requirement to facilitate body building and repair. However, her protein servings are relatively fewer compared to Hugo perhaps because she is female, and her body building requirements cannot be equal to Hugo. Like Hugo, her source of carbohydrates is from low glycemic foods such as oatmeal and yams. In addition, she includes various vitamin and mineral supplements, which aid in muscle repair and building. A general overview of the bodybuilder’s diet reveals that protein is the most significant and highest element of their intake. This serves the important purpose of building muscles (Bodybuilding.com, 2012). Low glycemic carbohydrates are also essential in supplying energy necessary for exercise to prevent muscle degeneration. Aerobic Athletes’ Diets Ryan Denner (cyclist) Ryan is an endurance aerobic athlete that undertakes cycling. His achievements include the participation in the “Race across America” in 2009 (Denner, 2008). Ryan participated as part of an 8 person team known as VIASAT and finished in second division. Apart from being a cyclist, Ryan studies diet in relation to sporting. Outlined below is his dietary regime before this event. Ryan’s diet is divided into 8 meals that make up the total intake in a day (Denner, 2008). Breakfast Whole grain bread (1 slice). Ham steak (1/8 pounds). Spiced potatoes baked in olive oil (3 potatoes). Melon or cantaloupe (1/2). Sun flower seed butter, almond or cashew (3 tablespoon). Fish oil supplements (1 table spoon). Multi-vitamin. Decaf or regular coffee (1 cup). Lipoic acid supplement (Denner, 2012) Mid Morning Snack One apple. Trail mix (3 handfuls) Early Lunch Frozen vegetables (1 bag). Turkey or chicken (2-3 Oz). Wild or brown rice (1/3 cup). All these are sauteed with butter or olive oil (4 tablespoons) (Denner, 2012). Early Afternoon Broccoli, peppers, half avocado, gigantic salad, spinach, purple onion, lettuce, carrots and lime juice. Dashes of pepper and salt Olive oil (5 tablespoons) Balsamic vinegar (3 tablespoons) (Denner, 2012). Mid Afternoon A cup of tea. Medium size oranges (3-4 oranges) Dinner Ryan tailors his dinner to fit the level of hunger. However, he recommends that this should be smaller than the average American style dinner (Probably a berry shake accompanied by some whey protein) (Denner, 2012). Kenyan long distance runners’ diet The second sample of aerobic athletes’ diets considers a dietary regime practiced by Kenyan long distance runners. Unlike the earlier diets that were exclusive to individual sports personality, this diet considers a general dietary regime practiced by the unchallenged long distance runners from Kenya. Kenyan athletes are by far the ‘best endurance athletes.’ This is evidenced by the fact that Kenyan athletes have won an estimated 40% of all major international long and middle-distance races in the last decade (1987-1997). The secret of success of these athletes may be hidden in their dietary regime, but this has not been studied comprehensively through scientific means. The fact that diet is linked to success in performance implies that these athletes’ diet is a contributing factor. As such, it is worth studying (Anderson, 2012). In order to understand the athletes’ diet, Pitsiladis Yannis from the “International Centre for East Africa Running Science” in Glasgow teamed up with researchers from Egerton and Kenyatta University in Kenya to conduct an empirical study of the athletes’ diet while in their training camp. The study involved 10 long-distance professional athletes specializing in long-distance running. The researchers recorded typical dietary intakes for seven consecutive days (Anderson, 2012). Timing of meals The findings of the study revealed that the athletes’ dietary intake is divided into five meals in a day (Breakfast (8.00 p.m.), mid-morning snack (10:00 a.m.), lunch (1:00 p.m.), afternoon snack (4:00 p.m.), and supper (7:00 p.m.) Types of Food The Kenyan runners ate a limited variety of foods, and most of their nutrients were mainly derived from vegetables and other staples such as boiled porridge, corn meal (“ugali”), poached potatoes, bread, kidney beans, bread and cabbage. 86% of their caloric intake was from vegetable sources and 14% from animal sources (Anderson, 2012). In the meats category, the Kenyans consumed beef at least four times in a week in small amounts approximately 100 grams per day. The athletes also consumed a fair amount tea with common sugar and milk daily (Anderson, 2012). Interestingly, the Kenyan athletes did not use any supplements. As such, there was no consumption of minerals, vitamins or any special dietary formulations (Anderson, 2012). Dietary Intake Carbohydrates The Kenyan’s caloric intake stood at approximately 76.5% on a daily basis with much of this originating from carbohydrates. The athletes’ carbohydrates intake stood at 10.4 grams per kilogram of body mass on a daily basis. These athletes were observed to maintain a consistent intake of carbohydrates at an average of 600 grams in a day. Much of the calories in this category were from “ugali” (23% of total caloric intake) and common sugar (20% of total caloric intake) used in tea. Rice was also substantially consumed, and it provided an estimated 14% of the total carbohydrate intake. The rest of the foods provided less than 6% of the caloric intake. The total caloric intake from carbohydrates was between 71% and 75% of the total caloric intake. As such, these athletes relied heavily on carbohydrates for their caloric supply (Anderson, 2012). Proteins The protein intake of the Kenyan athletes was approximately 10.1% of total calories. The protein intake averaged 1.3 grams per kilogram of the athletes’ weight. Approximately 28% of the proteins were obtained from milk, whereas; plant foods such as beans supplied 19%. Rice and ‘ugali’ supplied 11% and 12% of the total protein intake (Anderson, 2012). Fats The reliance on vegetable foods limited fat intake. The athletes’ fat intake was modest at about 13.4% of daily caloric intake (approximately 46 grams). 61% of the calories in form of fats were obtained from milk. The athletes notably used full-milk in tea. Milk provided 13% of the overall caloric intake. The total saturated fat intake was approximately 28 grams per day (Anderson, 2012). Water The intake of water was modest and averaged 1.113 litres in a day. The probable shortage was overcome by the fact that the athletes took more tea than water daily at about 1.243 litres per day (Anderson, 2012). Comparative Analysis of Ryan and Kenyan Athletes’ Diets Ryan’s diet has a significant inclusion of carbohydrates, whose intake is in form of brown rice, whole grain bread and potatoes as well as from other vegetable sources such as fruits. This preference of low glycemic carbohydrates is in line with the avoidance of foods with empty calories and little nutritional value. In addition, the low glycemic carbohydrates ensure constant and longer supply of calories that the high glycemic carbohydrates that cause spikes of energy that do not last for endurance sporting. The same is evident in Kenyan athletes that prefer corn meal, porridge, rice and potatoes as their major caloric supply (Anderson, 2012). The aerobic athletes generally have a higher caloric intake of carbohydrates meant to supply the high energy requirements necessary for long exercise periods. In addition, Ryan as well as the Kenyan athletes has a significant protein intake. Ryan’s protein intake is in form of meats including turkey, ham steak and chicken. On the other hand, the Kenyan athletes get most of their proteins from full milk. This provision of protein is necessary for endurance athletes because it facilitates tissue repair and aerobic metabolism. The protein is also necessary to in facilitating wound-healing and recovery. However, their protein requirement levels are not as high as those seen in the bodybuilders’ diet. The fat intake in Kenyan athletes is very limited because of the high dependency on vegetable foods. In fact, the biggest supply of their fat content is from the high full milk intake. On the other hand, Ryan has a relatively higher intake of fats acquired from olive oil, fish oil and avocado. Ryan uses supplements such as multivitamins and lipoic acid to enhance nutritional value of his intake. Contrastingly, Kenyan athletes solely rely on natural foods with no supplement inclusion at all. Comparative Overview of Body-builder’s Diets and Aerobic Athletes’ Diets The bodybuilders’ diets have many similarities and a few differences. Their diets notably have higher levels of proteins meant to supply the body-building blocks. Additionally, they all have a fair supply of low glycemic carbohydrates to supply the energy for exercise. On the other hand, the aerobic athletes’ diets are high in carbohydrates with a disproportionately high percentage calories coming from carbohydrates. In addition to the carbohydrates the athletes also have a fair share of proteins for tissue repairs and the support of aerobic metabolism. The most significant difference between the body-builder’s diet and the athletes’ diet is the relative protein and carbohydrate intake. The body-builder’s diet consists of disproportionately high levels of proteins when compared to the athletes’ diet (Anderson, 2012). Contrastingly, the athletes’ diet consisted of disproportionately high levels of low glycemic index carbohydrates to support long-term exercising and endurance. References Anderson, A. (2012). Eating practices of the best endurance athletes in the world, retrieved from http://www.active.com/running/Articles/Eating_practices_of_the_best_endurance_athletes_in_the_world.htm?page=4 Bodybuilding.com (2012). Eight Muscle Building Essentials, retrieved from http://www.bodybuilding.com/fun/musclebuilding_essentials.htm Denner, R. (2008). Endurance Athlete's Sample Diet-Final Thoughts, retrieved from http://www.amateurendurance.com/triathlon-training/article/endurance-athletes-sample-diet-final-thoughts/ Denner, R. (2012). An Endurance Athlete's Sample Diet, retrieved from http://www.amateurendurance.com/triathlon-training/article/an-endurance-athletes-sample-diet/ Rivera, H. (2012). Bodybuilding Pre-Contest Diet: Hugo Rivera's Bodybuilding Pre-Contest Diet. Retrieved from http://bodybuilding.about.com/od/bodybuildingcompetition/a/precontestdiet.htm Simplyshredded.com (2012). IFBB Pro Athlete & Fitness Model Kelly Gonzalez Talks With Simplyshredded.com. Retrieved from http://www.simplyshredded.com/kelly-gonzalez-interview.html Read More