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Sports Nutrition Guide PDF

543 Pages·2009·9.05 MB·English
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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 • (513) 874-3305 • 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 • (513) 874-3305 • ORDERLINE 1-800-344-3404 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • (513) 874-3305 • 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 • (513) 874-3305 • 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 • (513) 874-3305 • ORDERLINE 1-800-344-3404 © 2004, 1992 Parrillo Performance • Fairfeld OH 45014 • (513) 874-3305 • 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 • (513) 874-3305 • ORDERLINE 1-800-344-3404

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Most books are stored in the elastic cloud where traffic is expensive. For this reason, we have a limit on daily download.