Proteins are another very important macro-ingredient necessary for proper functioning of the body. Synthesized by all tissues and organs, they are built of endo- and exo-genous amino acids. Endogenous amino-acids are produced within the human body, while exogenous amino acids (EAA)need to be supplemented externally. EAA contain such acids as BCAA or arginine, with huge influence on building muscle mass, increasing energy levels and regeneration.
Tests have proved that an average person with medium to low levels of physical work requires only 1 gram of protein per one kilogram of body weight daily. With large amounts of physical strain, such as in heavy weights training, this quantity increases dramatically. A minimum quantity required to successfully build muscle mass has yet not been established. An average has been set of 1.6 – 1.8 g of protein per 1 kg body mass, when building body mass the natural way.
Examples of natural protein sources:
- chicken eggs
- dairy
- lean meat
- fish
The last necessary source of calories for the human body is fats, to be precise – the omega-3 fatty acids – fish oil or linseed oil. They can be bought in almost any shop lately. Unfortunately, many products containing omega-3 are not good for diet purposes, because of other additives besides omega-3. That’s why I recommend using standard high-quality oils and eating lots of fish, or dietary supplements.
With this basic knowledge in mind, let me describe an exemplary diet, let’s call it a “balanced diet”, supplying all three important nutrietnts. Low-carb diets are getting more and more popular, although in armwrestling such diets have no chances of succeeding, because armwrestlers require large quantities of ready energy.
A balanced diet is a diet that supplements balanced and equal quantities of carbs, proteins and fats:
- 40 – 50% carbs
- 30% proteins
- 20-30 % fats
According to this rule, a person ingesting about 2000 calories a day should take about 800-1000 of them from carbohydrates, 600 from proteins and 400 – 600 from fats. People with fast metabolism usually have much more carbohydrates in their diets, sometime up to 70% of daily caloric intake. People with slower metabolism, with gaining tendencies, should reduce carbs in favor of proteins and fats. When composing a diet, it’s important how many meals one eats, and the lengths of the spaces between meals. The more meals of value, ingested at regular intervals, the better the caloric balance and metabolism. Try to eat every 2-3 hours, that ensures proper functioning of our body and better sports achievements.
An important time for an armwrestler is the time around trainings. Before and after training we should all ingest carbohydrates, and about 30-60 minutes after a workout one should eat a large, full meal. After breakfast, this should be the largest meal of the day, try to make it about 15-20 % bigger than other meals, full of complex carbs and proteins. This will ensure full muscular regeneration.
The last important meal in an armwrestlers’ diet is the meal before sleep. While sleeping, we enter the catabolic phase, for 6-8 hours we don’t supply nutrients to our bodies, which causes muscle break-down. It’s a good idea to eat lean white cheese about 30 minutes before sleep, because it contains caseine – a long lasting protein that stays in your bloodstream even 7-8 hours after ingestion.
WHY BALANCED DIET?
- Supply of all necessary nutrients
- An improper diet may negatively influence training effectivity and many important processes, such as ATP energy production.
- Irregular eating habits cause slow metabolism, and needless weight gains
- Adding healthy fats to your diet regulates blood flow, increases brain functions, and positively influences the immune system
- Decreases the risk of catabolic phases
Maciej Kolendowicz