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What food do you eat to build muscle stregnth/mass?(23 posts)

What food do you eat to build muscle stregnth/mass?QUiTSPiNiNArOuND
Aug 27, 2002 5:16 PM
I know it's protein you need, but what foods do you eat to get it?

Thanks guys
Francis
re: What food do you eat to build muscle stregnth/mass?jfd141
Aug 27, 2002 6:24 PM
After lurking and ocassionaly posting newbie questions I figured it was about time to contribute something. So here goes.

A few foods with lots of protein: milk, yogurt (dairy products in general), any kind of meat, chicken is very good because it doesn't have much fat, tuna, legumes. I don't think a lot of people realize that you can get a good amount of protein from whole wheat bread. I'm not a "protein fanatic" like my weight-lifting room mate who can name the amount of protein in all sorts of foods, but off the top of my head I think you can get 4 or 5 grams of protein per slice (different brands have different amounts). This doesn't sound like a whole lot but keep in mind a slice of bread isn't a whole lot of food either. If you make a chicken/turkey sandwich on wheat bread you'll be getting a good protein fix.

It may be worth looking into whey protein supplements if you have don't each much of these foods. Personally I don't eat much meat, so I'll have a protein shake after a work out. I don't know if it's just a placebo effect but I feel that my muscles recover more quickly when i do this (i.e. aren't as sore the next day). I used to lift weights regularly before getting into biking, and I definetly feel there i an advantage to taking these supplements if you're doing lifting and the like. I'm not so sure how effective it is for biking (different kind of strain on the muscles?). I'd be curious what the general consensus on this board is? Right now I figure it can't hurt and might help.

John
McDonalds (nm)taar44
Aug 27, 2002 7:21 PM
McDonalds will clog you up not build muscle (nm)sweetbuns
Aug 28, 2002 4:03 AM
He meant Burger King (nm)Crankist
Aug 28, 2002 5:09 AM
Westerners' have plenty of protein in their dietSnowBlind
Aug 27, 2002 8:09 PM
so just eat a balanced diet, you'll be fine.
Unless you are going for the WWF look, then eat more, lots more.
AND don't wear a helmet.
Westerners' have plenty of protein in their diet,.Exactly!Breakfast
Aug 27, 2002 8:59 PM
You know it's kind of like fueling up for a ride, the carbohydrates are what power your muscles for the weight workout. Most of us get enough protein, I'm sure you're no exception so don't worry about supplementing protein intake.

The glyclogen in your muscles make the contractions and lift the weight, your job is to use the muscle you're working anaerobically and bring it to failure in a short period of time. Think about why track sprinters ( or, even sprint cyclists) have bulkier muscles, it's because they do short, high intensity efforts.

Eat adequate protein, don't supplement, and fuel your body with some extra carbs for the gym. Do your workout with intensity, and progress with the resistance over time, introduce variety and work different angles and movements. Rest and let nature do the growing.

Excess protein is such a fraud. Approach your workout as a 200 yard sprinter, and don't train your biceps like it's century ride. Rest.
re: What food do you eat to build muscle stregnth/mass?sweetbuns
Aug 28, 2002 4:08 AM
You get plenty of protein from fruits and vegetables. It is really really hard to be protein deficient in this country. Excess protein is more detrimental to the body that not enough protein. A pound of lettuce and one cantalope has more protein than a steak sandwich. Don't believe the protein BS hype. Best way to build mass is to lift weights. No food will help you build mass. If that was the case, then everyone would have big muscles while sitting on the couch. Find out for yourself what excess protein does to your body and you will learn for yourself and eat the best diet in the world, lots of raw fruits and vegetables!
You don't get protein from fruits, vegetablesBreakfast
Aug 28, 2002 4:49 AM
You get protein from legumes. Nuts, seeds, beans, etc.

A pound of lettuce and a cantalope has more protein than a steak sandwich? Where did you get this info?
You get ALOT of protein from fruits, vegetablessweetbuns
Aug 28, 2002 8:49 AM
http://www.nat.uiuc.edu/mainnat.html

This website is following USDA food values and guidelines. It is a MYTH that fruits and vegetables don't have any protein. YOU have been lied to, and so therefore, majority of people believe that we need animal protein.

Here are some athletes, most are body builders, that you can read about and can e-mail some of them for more info:

Nutmeg
http://www.thegardendiet.com/storm.html

Dr. Tim Trader
http://www.naturalusa.com/timtrader/

R.C. Dini
http://www.rawfood.com/dini.html

Dr. Graham - Raw Foods Athlete
http://www.doctorgraham.cc/

Scott Brodie
http://www.rawfood.com/brodie.html

Matthew Grace
http://matthewgrace.homestead.com/bio.html

RawFood.com
http://www.living-foods.com/articles/bodybuilder.html
http://www.rawfood.com/
on this one, click on the red tab “more” at the top of the page. Then go down to #12, you will find an interview with Steve Arlin. The second part of the interview is about weight training.

Here are some articles on Protein. Maybe you can find some of your answers in these articles:

Protein: Fact & Fiction
Larry Spencer
http://www.healthfree.com/nutrition/nutrition/protein.htm

Natural Hygiene – Tasha Ann
What about Protein
http://www.geocities.com/health-nut.geo/nh-protein.html

The Myths and Truths About Protein – Part 1
Deanna Latson
http://www.deannalatson.com/columns/goodeat/column3.html

The Myths and Truths About Protein – Part 2
Deanna Latson
http://www.deannalatson.com/columns/goodeat/column4.html

Protein and Propaganda - by Michael Dye
http://www.all-creatures.org/cb/a-protein.html
ALOT?up_hiller
Aug 28, 2002 2:32 PM
more like "a little". maybe even "some". but not "A LOT".

from www.fitday.com:
Nutrition Facts

Amount Per 1 large cantaloupe melon (about 6 1/2" dia)
Calories 284.9
Calories from Fat 20.51

% Daily Value *

Total Fat 2.28g 4%
Saturated Fat 0.578g 3%
Polyunsaturated Fat 0.895g
Monounsaturated Fat 0.057g
Cholesterol 0mg 0%
Sodium 73.26mg 3%
Potassium 2515.3mg 72%
Total Carbohydrate 68.05g 23%
Dietary Fiber 6.51g 26%
Protein 7.16g 14%
Alcohol 0g
Vitamin A 525 % Vitamin C 573 %
Calcium 9 % Iron 9 %
Vitamin D 0 % Vitamin E 3 %
Thiamin 15 % Riboflavin 9 %
Niacin 23 % Folate 35 %
Vitamin B-6 47 % Vitamin B-12 0 %
Phosphorus 14 % Magnesium 22 %
Zinc 9 % Copper 17 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Facts

Amount Per 1 large head
Calories 90.6
Calories from Fat 12.91

% Daily Value *
Total Fat 1.43g 2%
Saturated Fat 0.189g 1%
Polyunsaturated Fat 0.755g
Monounsaturated Fat 0.0529g
Cholesterol 0mg 0%
Sodium 67.95mg 3%
Potassium 1192.9mg 34%
Total Carbohydrate 15.78g 5%
Dietary Fiber 10.57g 42%
Protein 7.63g 15%

Vitamin A 50 % Vitamin C 49 %
Calcium 14 % Iron 21 %
Vitamin D 0 % Vitamin E 5 %
Thiamin 17 % Riboflavin 11 %
Niacin 7 % Folate 106 %
Vitamin B-6 15 % Vitamin B-12 0 %
Phosphorus 15 % Magnesium 17 %
Zinc 11 % Copper 11 %

Sandwiches and burgers, steak sandwich
Serving: 1 sandwich

Nutrition Facts

Amount Per 1 sandwich
Calories 459
Calories from Fat 126.68

% Daily Value *

Total Fat 14.08g 22%
Saturated Fat 3.81g 19%
Polyunsaturated Fat 3.35g
Monounsaturated Fat 5.34g
Cholesterol 73.44mg 24%
Sodium 797.64mg 33%
Potassium 524.28mg 15%
Total Carbohydrate 51.96g 17%
Dietary Fiber 0g 0%
Protein 30.33g 61%

Alcohol 0g

Vitamin A 7 % Vitamin C 9 %
Calcium 9 % Iron 29 %
Vitamin D 0 % Vitamin E 0 %
Thiamin 20 % Riboflavin 18 %
Niacin 37 % Folate 22 %
Vitamin B-6 18 % Vitamin B-12 26 %
Phosphorus 30 % Magnesium 12 %
Zinc 30 % Copper 11 %

So, one whole cantaloupe and an entire head of lettuce give you approximately one HALF the protein of a steak sandwich. And just guessing from the numbers, I'd say that sandwich can't have more than 2 oz. of meat on it. Assuming I'm not too far off on that estimate, that's only half of a standard serving.

Please don't take offense. This is one of those arguments that I seriously doubt will ever reach any sort of conclusion, or maybe not even a truce. I just happen to be made of equal parts musclehead and enduro-geek, so I have heard most of the evidence from both sides before. On this issue I tend to side with the muscleheads. Hardworking athletes need more protein than the average sedentary Joe because our tissues are constantly in need of repair.
ALOT?sweetbuns
Aug 29, 2002 5:57 AM
One pound of lettuce my dear, not one head....I am not sedentary and I have no problems biking a century at a drop of a dime. I eat very little on the ride, and my recovery is wonderful, no pain, no problems! I also run, lift weights and other fun activities. Not a sedentary body here!

I've been experimenting with my food and athletics for many years and I feel that the over eating of pasta, breads, meats, etc is doing more harm than good to athletic performance. Eat what you want, be happy is the most important, but believe me, there is plenty of protein in ALL foods.
Look to the bodybuilder diet for strength/mass.Quack
Aug 28, 2002 5:02 AM
Lean cuts of meat for protein (usually fish or chicken). Tons of fruits, vegetables, and some nuts. You can find recommended quantities of protein by body weight all over the web. I have had great results and much faster recoveries using a protein supplement drink after strenuous workouts. Take about a half to a third of the quantity of supplement they recommend and just eat smart. You should feel great and start stretching your clothes inside of three months. I also do the daily multivitamin along with 400I.U. vitamin E just for good measure.

Good luck!
No food will build strength/massbrider
Aug 28, 2002 6:33 AM
Unless you're talking just mass no matter the form (fat). Food just gives you the building blocks to allow the body to make appropriate adaptations to applied stresses.

For the cyclist, body mass isn't a useful goal. Dragging the extra mass around would tend to slow one down. Buiding strength is a matter of moderate increases in mass and huge increases in muscle firing (CNS adaptations).

Work on eliminating junk from your diet. You're porbably getting enough protein to support a healthy weight. Get yourself to the weight room and do some general conditioning.
No food will build strength/massJon Billheimer
Aug 28, 2002 7:32 AM
That's the most enlightened comment on this entire thread. Everybody gets fixated on diet, anabolics, muscle hypertrophy, etc. And very few people appreciate the neural aspects to strength. If you want to get stronger on the bike, first build on-the-bike strength through hill work, then add the speed factor through massive sprint drills, especially sprints launched from high speeds. Better yet, go to the velodrome.

And like just about everyone else said, protein intake in this country is almost never the issue, except perhaps for athletes over 50 or 60 yrs. old.
go to this siteMarcocyclo
Aug 28, 2002 7:07 AM
www.menshealth.com
find the fitness forum/mess board
search on FAQ
they love to talk about this,
and has about best diet/weight training discussions on the web.
2nd the MH site!up_hiller
Aug 28, 2002 1:51 PM
It's a GREAT resource.

Words to the wise - your question has been discussed ad nauseum over there. Do a search, and you'll get enough info back to keep you busy for a good while.
For speed- fast foodalansutton
Aug 28, 2002 7:49 AM
nm
Spinach : ) nmLeroy
Aug 28, 2002 7:49 AM
re: What food do you eat to build muscle stregnth/mass?pinarello
Aug 28, 2002 11:10 AM
MOE, LARRY, CHEESEEEEEEEEEEEEEEE
Mmmmm ... beef!Humma Hah
Aug 28, 2002 1:56 PM
I know it has a bad rap, but I can really feel the difference in how beef makes me feel. I don't eat much of it, but there are two times when it makes all the difference:

1) If I'm sick, I usually crave beef, and am positive it helps heal me.

2) If I've been doing something to challenge my muscles, and they're sore, and I know they're trying to grow, I also crave beef. I'm convinced it helps.
Beef!! BEEF!!! RRRAAAAAHHHHHHH!!!! nmLeisure
Aug 28, 2002 10:57 PM
Basic Nutritional Considerations for the Strength Athlete/Bodybubikedodger
Aug 28, 2002 2:53 PM
This article from the American Fitness Professionals and Associates web site seems to be well done on the issue of what is required.

http://www.afpafitness.com/articles/BasicAthletes.htm

Here is the Protein section:
"It is clearly established that strength athletes and bodybuilders need more protein. However, most already get more than enough. It is important to understand that total dietary energy (kcals), specifically carbohydrate energy, is the single most-important nutritional factor affecting accretion of muscle tissue. Therefore, your extra kcals should come from quality carbohydrate (CHO) sources, not protein shakes.

It is generally recognized that strength athletes and bodybuilders require 1.7-1.8 g/protein/kg/day. For our 175# man this comes out to a protein requirement of 145 g/day, or around 20% of total kcals. Not many people need protein supplements to meet this requirement. Also, by eating sufficient kcals your protein requirement will be lower than when consuming a kcal deficient diet.

However, if you are training very intensely for an extended period of time more protein may be required. This can be achieved by increasing your daily intake to 2.2 g/kg or 1 g per pound of body weight. This would also be advised for a new trainee since his or her body is not as efficient in regulating protein catabolism. Under a kcaloric restriction this amount will need to be increased.

Make sure you get the majority of your protein from quality sources such as beef, chicken, turkey, milk, eggs, and cheese. If you must use a protein supplement choose one that is composed of various caseinates or whey. Isolated soy can also be an excellent choice if it is fortified with additional amino acids (glutamine, methionine, cystine, and histidine)."