Nutrition Myths and the Truth about Carbohydrates

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Nutrition Myths and the Truth about
Carbohydrates

• By Kirk Vidrine

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Kirk Vidrine
Masters Degree Human Nutrition Dr. Mike
Keenan Resistant Starch Sodium Butyrate Body
Fat Fitness Professional 10 years Spectrum
Fitness Complete fitness Everyday Nutrition
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The Problem
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The Problem

• Obesity has a strong correlated to high mortality
  diseases
• Estimated 325,000 deaths annually
• Direct health care cost of 78 billion dollars
  annually
• Over 9 of total health care cost

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Diets to the Rescue
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Myth 1The hCG Diet

• hCG is the pregnancy hormone
• British endocrinologist Albert T. W. Simeons'
• Theory hCG increases weight loss, spares protein
  and reduces hunger

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hCG Diet

• Problem 1 lack of evidence
• 1 study in the 70's showed results
• Protocol for most studies is a 500 kcal/day with
  hCG injections
• Every study since has shown no results
• No significant research since the late 90's

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hCG Diet

• Bottom line
• hCG has no effect on weight loss or appetite
  suppression
• hCG diet weight loss is due to starvation and
  placebo effects

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Myth 2 Skipping meals is the best method to
lose weight

• Theory Reducing meals should lower calories and
  lead to weight loss

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Myth 2 Skipping meals is the best method to
lose weight

• Problem 1 Metabolism slow down
• The Horse and Bear theory

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Myth 2 Skipping meals is the best method to
lose weight

• Problem 2 Rebound overconsumption
• Skipping meals increases hunger hormones
• Skipping meals may lead to compensation eating
  and weight gain

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Myth 2 Skipping meals is the best method to
lose weight

• Bottom line
• Skipping meals reduces your metabolism and leads
  to overeating
• Small, frequent meals improves food choices and
  fat loss
• Try to eat 4-5 times a day

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Myth 3You should not eat after you workout

• Theory If you don't eat after working out your
  body will continue to burn extra body fat

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Myth 3You should not eat after you workout

• Problem 1 Muscle and metabolism loss
• Exercise causes Glucose loss muscle damage
• Not eating after working out may impair muscle
  development

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Myth 3You should not eat after you workout

• Window of muscle opportunity
• 3-6 hours post workout
• Carbohydrates 20-40 grams
• Protein 20 grams
• Muscles increase metabolism
• 70 of your calorie output happens outside the
  gym.

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Myth 3You should not eat after you workout

• Bottom line
• Eating within 3 hours after you workout
• Improves muscle recovery
• Improves muscle performance
• May improve long term fat loss

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Myth 4If you don't eat fat, you can't get fat.

• Theory
• Carbohydrates are for energy
• Protein is for muscle
• Fat is for fat
• Therefore if you don't eat fat, you can't get fat

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Myth 4If you don't eat fat, you can't get fat.

• Problem 1 Fat is essential
• Dietary fat is necessary for biological functions
• Essential fatty acids can't be made within the
  body
• Some fats have shown health and body fat benefits
• Olive oil
• Fish oil
• Nuts and seeds

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Myth 4If you don't eat fat, you can't get fat.
Problem 2 the 80's Fat gram 9
calories Carbohydrate and Protein grams 4
calories Low fat low calories weight
loss Walter Willett study Dietary fat
decreased Calorie intake and body weight
increased
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Myth 4If you don't eat fat, you can't get fat.
Problem 3 built to be fat Starvation has been a
major problem throughout history Body fat is a
safety mechanism
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Myth 4If you don't eat fat, you can't get fat.
Bottom line Fat is a necessary health nutrient
with health benefits Any Nutrient which contains
calories can be converted onto body fat Try to
consume health fats such as olive oil, fish oil
and nuts or seeds
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Myth 5More Protein Larger Muscles
Theory Muscle is made from protein,
therefore The more protein you eat the larger
you muscles will grow
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Myth 5More Protein Larger Muscle
Lemon's study Assessed nitrogen balance of new
exercisers with low (0.8 g/kg) to moderate (1.6 -
1.8 g/kg) protein intakes Exercisers with
moderate protein intakes had a positive nitrogen
balance Exercisers with low protein intakes had
a negative nitrogen balance Study suggests
increased protein intake is needed for muscle
development
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Myth 5More Protein Larger Muscles
Many more studies Assessed protein balance of
exercisers with Low (0.66 g/kg - 0.8g /
kg) Moderate (1.4 - 2.4 g/kg) High protein (2.8
- 3.6 kg/kg) Similar findings as lemon,
but.... Higher protein diets showed no greater
benefits
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Myth 5More Protein Larger Muscles
If muscle is made from protein, then why doesn't
the body create more muscle with extra protein
intake? The body tries to be energy conservative
Muscle is energy expensive Many protein
sources are high in saturated fats
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Myth 5More Protein Larger Muscles
Bottom Line Calories and protein are required
for muscle repair and growth Moderate intakes of
protein helps muscle development in short term
trials Excessive protein intake is unnecessary
for stimulating muscle developement
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Carbohydrates

• Bad reputation, good reason
• Blood Glucose, Insulin Glucagon

Glucagon
Insulin
Eat
Forget to eat
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Carbohydrates

• When insulin is high, fat building is high
• When glucagon is high, fat "burning" is high
• Carbohydrates increase blood glucose levels

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Skinny Countries
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Results
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What really works

• Dena (2003) JAMA
• 107 articles
• 3,268 participants
• No difference with Carbohydrate intake
• Major difference
• Starting weight
• Total calories
• Total time on diet

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Carbohydrates

• Fat metabolism is dynamic
• Net body fat levels
• Weird fact protein has a larger gram for gram
  insulin secretion rate than carbohydrates

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Good Carbohydrates?

• High quality carbohydrates have shown health
  benefits
• Cancer prevention (particularly colon)
• Cardiovascular health
• Weight/fat loss
• Fruits
• Vegetables
• Whole grain, high fiber starches
• Beans and legumes
• Sweet potatoes or yams

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Good Carbohydrates?
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High Carbohydrate User

• Clearance Bass
• Lawyer
• Bodybuilder
• Fitness author
• Carbohydrate advocate

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Review

• Stay away from hCG
• Eat small frequent meals throughout the day
• Eat within 3 hours after exercising
• Excessive intakes of protein are unnecessary for
  muscle development
• Any macronutrient can increase or decrease body
  fat, the key is to eat healthy foods choices

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Questions