Sports Nutrition Guide

543 Pages·2009·9.05 MB·English

Parrillo
Sports Nutrition Guide
Table of Contents
Section I: CapTri® Nutrition Updates
Update #1 - Gaining Muscle and Staying Lean: A Common Sense Approach 3
Update #2 - Diet to Lose Fat and Stay Lean 7
Update #3 - Ultra High Energy Diets For Athletes 11
Section II: Questions and Answers with John Parrillo
The Benefts of Protein 17
Usage of Powdered Supplements as Meal Replacements 19
Weight Training to Lose Body Fat 21
How to Eat Five to Six Meals a Day 23
The Many Benefts of Aerobics 25
How to Avoid Losing Energy During Workouts 27
How to Keep Energy Levels High 29
Pushing Past Plateaus 31
Eating the Right Foods 33
About the Parrillo Nutrition and Training Program 35
Off-Season Nutrition 37
Losing Body Fat 39
The Trouble with Fruit and Fruit Juices 41
Finding the Perfect Supplement 43
Conventional Dietary Fats 45
Section III: Technical Supplement Bulletins
Bulletin #1 - MCFAs: A Fat That’s Not Stored as Body Fat 51
Bulletin #2 - MCFAs: An Amazing Energy Source 53
Bulletin #3 - Energy and MCFAs 55
Bulletin #4 - MCFAs: Metabolic Rate 57
Bulletin #5 - Energetics and Thermogenesis 59
Bulletin #6 - Liver: Natural Iron 61
Bulletin #7 - Protein: Superfood for Bodybuilders Part I 63
Bulletin #8 - Protein: Superfood for Bodybuilders Part II 65
Bulletin #9 - Carbs: Ultimate Food Fuel Part I 69
Bulletin #10 - Carbs: Ultimate Food Fuel Part II 71
Bulletin #11 - Carbs: Ultimate Food Fuel Part III 73
Bulletin #12 - Carbs: Ultimate Food Fuel Part IV 77
Bulletin #13 - Supplements for Ultimate Endurance Performance 79
Bulletin #14 - Supplements for Ultimate Endurance Performance Part II 81
Bulletin #15 - Muscularity and Mass: Optimize Your Hormonal Response 83
Bulletin #16 - The Insulin-Glucagon Axis and the Control of Nutrient Partitioning 85
Bulletin #17 - Maximizing Anabolic Drive 89
Bulletin #18 - Growth Hormone: The Ultimate Weapon 91
Bulletin #19 - The Ultimate Formula For Losing Body Fat 99
Bulletin #20 - The Ultimate Formula For Losing Body Fat, Part 2 103
Bulletin #21 - The Ultimate Formula For Losing Body Fat, Part 3 107
Bulletin #22 - Fruit and Your Diet 109
Bulletin #23 - Fruitless Dieting: More On Why Fruit Turns To Body Fat 111
Bulletin #24 - Activating Muscular Growth 113
Bulletin #25 - Activating Muscular Growth: Part II 115
Bulletin #26 - Activating Muscular Growth: Part III 117
Bulletin #27 - Diet and Supplementation to Maximize Energy and Growth 119
Bulletin #28 - Parrillo Performance Guide to Muscle, Part 1 121
Bulletin #29 - Parrillo Performance Guide to Muscle, Part 2 125
Bulletin #30 - Parrillo Performance Guide to Muscle, Part 3 127
Bulletin #31 - Parrillo Performance Guide to Muscle, Part 4 131
Bulletin #32 - Parrillo Performance Guide to Muscle, Part 5 133
Bulletin #33 - Parrillo Performance Guide to Muscle, Part 6 137
Bulletin #34 - Muscle Up - The Keys To Building Mass And Staying Lean 141
Bulletin #35 - Muscle Up - The Keys To Building Mass And Staying Lean, Part 2 145
Bulletin #36 - MCT’s - Setting The Record Straight 149
Bulletin #37 - Carbohydrates: Mega Fuel For Growth And Energy 153
Bulletin #38 - Carbohydrates: Mega Fuel For Growth And Energy, Part 2 157
Bulletin #39 - Programmed For Success 161
Bulletin #40 - Programmed For Success: Supplementation For Optimal Results 165
Bulletin #41 - Programmed For Success: Supplementation For Optimal Results, Part 2 167
Bulletin #42 - Creatine: Why Has This Become A Must Supplement For Bodybuilers 171
Bulletin #43 - High Performance Essential Fatty Acids 175
Bulletin #44 - Gain Muscle & Lose Fat: Breakthrough News For CapTri® Users 179
Bulletin #45 - Fructose: The Ideal Carbohydrate Source For Gaining Fat 181
Bulletin #46 - Nutrition & Training 101 187
Bulletin #47 - Exploring The High Fat Diet 191
Bulletin #48 - Exploring The High Fat Diet, Part 2 195

Section III: Technical Supplement Bulletins Continued
Bulletin #49 - Energy Channeling For Ultimate Sports Performance 199
Bulletin #50 - Attention To Detail 203
Bulletin #51 - Endurance Performance 207
Bulletin #52 - Endurance Performance, Part 2 211
Bulletin #53 - The Parrillo Performance Programs 215
Bulletin #54 - No Limits: How To Break Through Plateaus 219
Bulletin #55 - No Limits: How To Break Through Plateaus—Part 2 223
Bulletin #56 - No Limits: How To Break Through Plateaus—Part 3 227
Bulletin #57 - Carbohydrates — The Optimal Fuel For Success 231
Bulletin #58 - Carbohydrates — The Optimal Fuel For Success, Part II 235
Bulletin #59 - The Ultimate Growth Combo 239
Bulletin #60 - The Energetics of Nutrient Metabolism 243
Bulletin #61 - The Energetics of Nutrient Metabolism, Part II 247
Bulletin #62 - Ultimate Endurance Performance 251
Bulletin #63 - Losing Body Fat With CapTri® 255
Bulletin #64 - Unlocking the Mystery of Fat Loss and Muscle Gain, Part I 259
Bulletin #65- Unlocking the Mystery of Fat Loss and Muscle Gain, Part II 263
Bulletin #66- Optimizing Anabolic Drive 267
Bulletin #67 - Rock Solid Evidence Supports Taking Minerals 271
Bulletin #68- Lose Twenty Pounds of Fat and Gain Five Pounds of Muscle in Ten Weeks 275
Bulletin #69 - The Impact of Dietary Energy on Body Composition, Part I 279
Bulletin #70 - The Distribution of Dietary Energy and It’s Impact on Body Composition, Part II 283
Bulletin #71- Growth Hormone Physiology 285
Bulletin #72 - Controlling Insulin for Optimal Results, Part I 289
Bulletin #73 - Controlling Insulin For Optimal Results, Part II 293
Bulletin #74 - Controlling Body Fat Metabolism, Part I 297
Bulletin #75 - Controlling Body Fat Metabolism, Part II 301
Bulletin #76 - Cortisol Suppression: Muscle Myth of Nutritional Reality 305
Bulletin #77 - Post Workout Nutrition, Part I 309
Bulletin #78 - Post Workout Nutrition, Part II 311
Bulletin #79 - Counting Calories 313
Bulletin #80 - Rut Blasters 315
Bulletin #81 - Eating for Muscle 319
Bulletin #82 - Rest to Grow 321
Bulletin #83 - Vitamins and Minerals, Part I 323
Bulletin #84 - Vitamins and Minerals, Part II 325
Bulletin #85 - Vitamins and Minerals, Part III 327
Bulletin #86 - Carbohydrates: The Bodybuilders Best Friend or Worst Enemy? 329
Bulletin #87 - Build Muscle While Simultaneously Stripping Off Body Fat, Part I 331
Bulletin #88 - Build Muscle While Simultaneously Stripping Off Body Fat, Part II 335
Bulletin #89 - Creatine Update 337
Bulletin #90 - Doing Carbs Right: Controlling Insulin Release 339
Bulletin #91 - Zap The Fat Permanently 341
Bulletin #92 - Boost Endurance Naturally and Safely 343
Bulletin #93 - Effect of Adenosine Triphosphate (ATP) on Cellular Energy 345
Bulletin #94 - Nutritional Supplementation: An Overview, Part I 347
Bulletin #95 - Nutritional Supplementation: An Overview, Part II 349
Bulletin #96 - The Protein Packed Diet 351
Bulletin #97 - Nutritional Supplementation: An Overview, Part III 353
Bulletin #98 - Immuno-Nutrition 355
Bulletin #99 - A Pumped Up Supplement Strategy 357
Bulletin #100 - Jump Start the Fat Burning Process 359
Bulletin #101 - Pumping Dietary Iron 361
Bulletin #102 - Recharge With Glutamine 363
Bulletin #103 - Supplementation Timing 365
Bulletin #104 - Nutrition for Older Athletes 367
Bulletin #105 - The Latest Word on Amino Acid Supplements 369
Bulletin #106 - The Case Against Fruit 371
Bulletin #107 - Make the B-Grade for Ultimate Performance 373
Bulletin #108 - Evening Primrose Oil - When Fat is Your Best Friend 375
Bulletin #109 - Four Powerful Secrets to Physique Perfection 377
Bulletin #110 - Pre-Exercise Supplementation 379
Bulletin #111 - MEP’s or MRP’s 381
Bulletin #112 - Mighty Minerals 383
Bulletin #113 - Food over Genetics 385
Bulletin #114 - The Parrillo Guide to Amino Acid Supplementation (part 1) 387
Bulletin #115 - The Parrillo Guide to Amino Acid Supplementation (part 2 ) 389
Bulletin #116 - Mold More Muscularity 391
Bulletin #117 - The Parrillo 4-Step Prescription for Plateaus 393
Bulletin #118 - Your Guide to Supplement Bars 395
Bulletin #119 - The Latest Word on Fructose 397
Bulletin #120 - Boosting GH Naturally With Nutrition 399
Bulletin #121 - Body Type Dieting 401
Bulletin #122 - High Fat Dieting Taken to the Next Level 403
Bulletin #123 - Calories: Why I Insist You Need Lots of Them 405
Bulletin #124 - Supplement Secrets You Won’t Find in a Health Food Store 407
Bulletin #125 - The Whey and Creatine Blast! 409
Bulletin #126 - Parrillo Bars: Catabolism’s Worst Enemy! 411
Bulletin #127 - Nutrient Partitioning: How To Control the Insulin/Glucagon Axis! 413
Bulletin #128 - Clearing Up the Confusion Over Carbs 415
Bulletin #129 - Hormone Help 417
Bulletin #130 - Creatine 419
Bulletin #131 - BCAA’s: Activating Muscular Growth 421
Bulletin #132 - Erythritol: Top Next Generation Sweetener 423
Bulletin #133 - Captri®: Exploring The High Fat Diet 425
Bulletin #134 - The Winning Fat Loss Formula 427
Bulletin #135 - The Anabolic Effect Of Food 429
Bulletin #136 - Natural Regulation Of Cortisol To Maximize Lean Mass 431
Bulletin #137 - Herbs, Food, and Performance 433
Bulletin #138 - Creatine for Maximum Results 435
Bulletin #139 - Recovery Nutrition 437
Bulletin #140 - The Scoop on How to Recupe 439
Bulletin #141 - Stay Fit & Lean This Holiday Season 441
Bulletin #142 - Ultimate Endurance Performance 443
Bulletin #143 - Supplementation & Rest Go Together 445
Bulletin #144 - Fat Loss Accelerators 449
Bulletin #145 - Vitamin C’s Performance Punch 451
Bulletin #146 - Joint Health 453
Bulletin #147 - Vitamin E for Health & Exercise 455
Bulletin #148 - From Here to Serenity: How to Nutritionally Tame the Tension in Your Life 457
Bulletin #149 - Nutrition 101: Get Lean By Getting Back to Basics 459
Bulletin #150 - 10 Reasons to Love Fats 461
Bulletin #151 - Prediabetes and Your Diet 465
Bulletin #152 - Infammation and Your Diet 467
Bulletin #153 - Supplement Sense 469
Bulletin #154 - Parrillo Nutrition Supplies What Your Body Demands 471
Bulletin #155 - Carotenoids Count! 473
Bulletin #156 - The Many Wonders of Minerals 475
Bulletin #157 - Dessicated Liver: A Nutrient Treasure Trove for Exercisers 477
Bulletin #158 - Eating Out on the Parrillo Nutrition Program 479
Bulletin #159 - Fat-Burning Food Chemistry 481
Bulletin #160 - Parrillo Nutrition Program Boosters 483
Bulletin #161 - Using Creatine As a Weight-Loss Tool 485
Bulletin #162 - The Alternating Diet 489
Bulletin #163 - Protein Power - More Proof 491
Bulletin #164 - Supplementing For The Endurance Edge 493
Bulletin #165 - 8 Secrets to Keep Your Six-Pack Ripped 495
Bulletin #166 - Rest, Recuperation & GH 499
Bulletin #167 - Older Means Better 501
Bulletin #168 - MCT Oil Really Is A Fat-Burning Fat! 503
Bulletin #169 - Amino Power 505
Bulletin #170 - Back on the Wagon: My 2-Day Undo Diet 507
Bulletin #171 - The Real Superfoods 511
V
Section IV: Medium Chain Triglyceride Technical Reports
Report #1 - Metabolism of Medium Chain Triglycerides: Introduction 1
Report #2 - Metabolism of Fatty Acids 5
Report #3 - Cellular Energy Production 9
Report #4 - Cellular Energy Production: Thermogenesis and Metabolic Rate 15
Glossary

V
V © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404
Parrillo Performance
NUTRITION
C Update :
Gaining Muscle
and Staying Lean
O
N
T
Update 2:
Diet to Lose Fat
and Stay Lean
E
N
T
Update 3:
Ultra High Energy
Diets For Athletes
S
UPDaTeS
Results . . . that’s What You Get FRom PaRRillo PRoducts
V © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404
© 1999, 1992 Parrillo Performance. All rights reserved. Duplication of this book, or any portion, in any way
without the expressed written consent of Parrillo Performance is strictly prohibited by U.S. copyright laws.
2 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404
Parrillo Performance Update #1
Gaining Muscle and Staying Lean:
A Common Sense Approach
by John Parrillo
Are you training hard but not put- After being digested, these fats are
ting on enough muscle? The answer transported to fat depots and stored.
is simple: eat more calories The Simple sugars and other refned
problem is how do you eat plenty carbohydrates are released into the
of calories to make muscle without bloodstream more rapidly than they
getting fat at the same time? can be used for energy or converted
Whether you gain muscle or fat to glycogen This elicits a large in-
depends largely on what foods you sulin release which in turn causes
eat. While too many calories from the excess sugar to be converted
any food can make you fat, some to fat. On the other hand, ex-
foods have much more tendency cess calories from protein and
to make you fat than others. To unrefned complex carbohy-
prove it to yourself, just pull out drates have less tendency
1000 calories of rice and chicken to be stored as fat. Good
from your diet and replace it with lean protein sources in-
1000 calories of cheese burgers and clude skinless chicken
french fries and see what happens. breast, skinless turkey
You have to learn to structure your breast, fsh, and egg
diet so that you supply calories from whites. Good sourc-
foods that don’t make you fat. es of starchy carbs
There are different kinds of calo- are beans, rice, pota-
ries. Some foods make you fat and toes, peas, corn, and
oatmeal We also
recommend you eat
a lot of fbrous veg-
You have to learn to etables such as spinach,
lettuce, carrots, broccoli, green
structure your diet so on the fre, then eating CapTri® is
beans, and asparagus.
like pouring gasoline on the fre.
that you supply calo- And here’s where CapTri® fts
This makes CapTri® an ideal en-
in. CapTri® provides 8.3 calories
ries from foods that ergy source for bodybuilders and
per gram - twice the caloric density
other athletes - it allows you to
don’t make you fat. of protein or carbohydrates. But
consume a ton of calories without
instead of being stored as body fat
getting fat.
CapTri® is immediately burned to
The replacement of conventional
release energy (1). Whereas con-
dietary fats with lipids like Cap-
some foods just naturally make you ventional fats are stored in body
Tri® results in much less body fat
lean and muscular. Your worst ene- fat depots, CapTri® is transported (2,3). This is not so surprising since
mies are fatty foods and simple sug- directly to the liver where it is con- CapTri® is immediately burned for
ars. Conventional dietary fats are verted into energy (1). If eating energy while regular fats are just
very prone to be stored as body fat. regular food is like throwing a log stored as body fat. The amazing
2 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404 3
Gaining Muscle and Staying Lean: A Common Sense Approach
Effects of feeding carbohy-
drates, conventional fat, and
MCT on body componsition in
the rat. MCT feeding resulted
in 5 and 10% increases in
body protein as compared
to feeding carbohydrates or
comventional fats, respec-
tively. Daily lipid deposition
was 60% less in the MCT
group. Data from Crozier et
al, 1987, table 2.
thing is that diets containing lipids calories as fat. The amazing thing whereas conventional fats contrib-
like CapTri® result in less fat gain is that when lipids like CapTri® are ute to weight gain by increasing
than even low-fat diets (2,3). In included in the diet these fat-mak- body fat (7, 8). Medium chain
other words, CapTri® results in less ing enzymes are less active—even triglycerides like CapTri® increase
fat gain than carbohydrates. And if in the presence of insulin (2). This protein synthesis in the liver more
your weight goes up, and it’s not fat, suggests that CapTri® may permit so than conventional fats or glucose
then it must be lean mass. you to derive the anabolic effect of (7). Also, after glycogen stores have
To understand this you have insulin while avoiding its fat-pro- been depleted the branched chain
to know something about carbohy- moting effects. Could this be the amino acids leucine, isoleucine, and
drate metabolism. Carbohydrates reason athletes on our diet expe- valine are oxidized as fuel in the
are released into the bloodstream rience increased muscularity with muscles. In the liver, CapTri® is
as glucose and this stimulates the
pancreas to release insulin. Insu-
lin in turn causes cells to absorb If eating food is like throwing a log on the
glucose and amino acids, support-
fre, then eating CapTri® is like pouring
ing growth. For this reason many
people consider insulin to be the gasoline on the fre. This makes CapTri®
most powerful anabolic (growth-
promoting) hormone. However, an ideal energy source for bodybuilders and
insulin and glucose also promote
other athletes because it allows you to con-
fat accumulation by increasing stor-
age of fatty acids in fat cells. So
sume a ton of calories without getting fat.
the same hormone which promotes
growth also promotes fat storage.
If carbohydrates are released into
converted into ketone bodies which
the bloodstream faster than they can decreased body fat?
are released into the bloodstream
be used for energy and to replace The anti-catabolic properties of
and used as fuel (1). “Skeletal mus-
glycogen, the excess will be stored CapTri® are another good reason
cle can readily burn ketone bodies
as fat. to include it in your mass building
for fuel and may spare the oxida-
The enzymes that make new body diet. Studies show that lipids like
tion of branched chain amino acids
fat and convert glucose into fat are CapTri® spare body protein (7).
less active if lipids like CapTri® Structured lipids, which contain and reduce skeletal muscle protein
are included in the diet. Insulin medium chain fatty acids, improve catabolism,” (6). The sparing of
normally stimulates these fat-stor- nitrogen balance and are believed to BCAA would leave these amino
ing enzymes to store any excess increase weight by protein retention acids available to build muscles in-
© 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • [phone] • ORDERLINE 1-800-344-3404