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Ever See a Fat Cheetah?
To be fast, you have to be slim. Cheetahs, the fastest animals on earth, can reach speeds of 70 MPH, but only because they are very thin. The same principle applies to humans. It is easy to observe that athletes who have won competitions are very thin.
In general, for a given muscle strength and leg speed, the lighter the load, the higher the speed. Athletes with a higher percentage of body fat run slower than they could run if they were leaner. But how to get slimmer?
There are many different opinions on this topic, some not helpful, some even dangerous. The following review of some food facts and new research points out some sensible and safe ways for an athlete to get leaner and stronger.
First, some basic facts about food:
There are three main food groups:
1) Proteins build muscles, organs, bones, enzymes, immune cells and many hormones.
2) Carbohydrates are fuel for immediate use.
3) Fats provide insulation, cushioning and calorie storage and help build cell membranes and some hormones.
All foods can become fat if eaten in excess. Excess carbohydrates, proteins and fats make you fat. A little known fact is that most of the protein we eat is converted to carbohydrates and used for fuel or stored as fat. For example, 83% of the whey and soy proteins you eat are not used to build body protein, but as carbohydrates.
Protein in food is made up of amino acids linked together like beads in a chain. When a protein food source is digested, amino acids are released and absorbed in the small intestine. Some of these amino acids can then be used as building blocks that are recombined to form proteins needed by the body. Only amino acids that are available in the right ratio can be used to form body protein.
How much digestible and absorbable protein is used to make body proteins?
It depends on the protein source. Most people think that if they eat 30 grams of protein, their body will use all of those 30 grams to make new proteins or replace proteins that are naturally lost each day. It doesn’t actually happen.
Each protein source consists of different amounts of individual amino acids. Each protein source has a different percentage of amino acids that can be used to make body protein.
Chicken breast (raw, boneless and skinless) contains about 23 percent protein. Therefore, 85 g (3 oz) of chicken breast would contain about 19.5 grams of protein. (In a healthy person, about 2-8% of protein is indigestible, leaving at least 18 grams of digestible protein.) It’s important to understand that of that 18 grams, only about 30% (about 5 grams) is actually “used” by our bodies to make new proteins, or to synthesize. The rest (about 13 grams) breaks down and becomes a source of calories.
If you look at whey protein, only 16% of the amino acids are used to make proteins in the body. Therefore, 84% of amino acids are not used for protein production and simply become a source of extra calories!
It is also important to understand that if the amino acids contained in the protein source or amino acid formula are not used, in addition to the release of calories, harmful nitrogenous waste products are released that must be eliminated by the body. (Excess nitrogenous waste can strain the liver and kidneys, especially as we age.)
Although all food groups (fat, protein and carbohydrates) can be used as an energy source, only protein can provide the essential amino acids necessary for the formation of body proteins. (Carbohydrates are the body’s preferred source of energy.)
So how do you get a lean body?
First of all. Use carbs sparingly. Except during heavy exercise, avoid products containing high fructose corn syrup. Instead of consuming sports bars and drinks with high fructose corn syrup, eat natural and unprocessed foods, including fruits and starchy vegetables.
Secondly. Avoid all refined grains (white flour, white rice, and most baked goods). They are poor sources of food for everyone.
Thirdly. Eliminate most processed foods and “fast foods.” Read food labels. If additives, preservatives, colorings, chemicals, flavors, seasonings, etc. are listed, skip them.
Fourth. Eliminate all foods containing trans fats, fried foods and margarine.
In general, eat mostly healthy, natural, unprocessed foods: fruits, vegetables, fish, nuts, unprocessed meats, beans, and eggs. Eat like our caveman ancestors. (Cut out sugar and processed foods.)
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