- What are evidence based supplements which is required in any sports?
The use of supplements is quite prevalent among athletes, Mostly, they use supplements under the influence of peer pressure or for the desire to perform better. I abide the rules set by WADA (world anti-doping agency) when it comes to supplements. I ensure that the athletes are safe and they understand the source and need for supplements. Sports drinks, sports gels, caffeine, creatine, bicarbonate, vitamin c and E, calcium supplements, vitamin D, probiotics for gastro health, liquid meal supplements are safe to use as long as you follow the recommended dosage for your specific sport and your daily requirements.
- What are the banned supplements?
The list can be long. These supplements are banned by WADA and are considered high risk like Glycerol, Androstenedione, DHEA, Ephedra, Strychine are some common ones.
- Are there any supplements which are less beneficial?
There are supplements which are more popular and have a widespread use but they do not provide any worthwhile enhancement in performance like amino acids ( really they can be met through food we don’t need an additional supplement), carnitine, chromium picolate, cordyceps, co-enyme Q10, ginseng, ferulic acid, nitric oxide, inosine, MCT.
- What is the maximum amount of protein required to make weight or by the body-builder?
Resistance athletes including bodybuilders require 1.5-1.7gm/kg/day of their body weight in the initial training days and in the steady state require 1-1.2 gm/kg/day of their body. Remember, it is not just the amount of protein intake that is important here for better results, the even protein distribution is the key for making muscle/weight. Proteins should be distributed evenly throughout each meal and snack for better results. And ofcourse! Genetics and training schedule plays a very important role in bulking up.
- What happens if I take excess amount of Protein?
Current research suggest that extreme diets aren’t beneficial in muscle building. A routine consumption of high Protein Diet will not impact renal function in any healthy individual and it will also not impact on hydration status and bone health.
Most likely, a high Protein diet replace other nutrients which are necessary for training demands, source of high saturated (bad) fats and also, add extra on grocery/shopping bills.
- How many eggs in a week is safe to eat?
If you are healthy with no cardiovascular issues, it is safe to eat 6-8 eggs per week with the yolk. Egg whites can be eaten upto 3-4 egg whites a day as per your requirements to enhance your protein intakes.
- Can you suggest a homemade high protein drink in Indian diet?
Certainly, Indian cuisine is varied and adds a lot of nutrients, from using homemade lassi in northern India to buttermilk in south India, we have been using high protein and high energy shakes in our diet naturally. There can be many more in this list.
- How are requirements different for a female body-builder to a male body-builder?
Female body- builders require 10-20% lower protein intakes as compared to males. Additionaly, females need to concentrate on iron and calcium intakes. A diet should also be rich in vitamin c (absorbs Iron) and vitamin D ( absorbs calcium).
- How can we measure fat or muscle?
Body weight is a poor indicator of fatness in active individuals. When training muscle glycogen, hydration and food from previous meal can fluctuate weight. The best way to measure muscle is by skinfold meausrements, they are the most accurate method available to assess body fat levels. These are carried by ISAK – Accredited Anthropometrist. Dxa ( dual x-ray absorptiometry) is another method to give information on lean body mass.
- Does metabolism change during body building?
Yes, certainly more muscle you have, higher in your metabolic rate. Your metabolism can increase upto 10-12% when weight training.