Learn about high performance nutrition
High performance food is one of the most talked about subjects by our customers. Many people have doubts about how to get the most out of food and ensure that exercise has solid results.
Okay, let’s talk about this today.
We already have an article talking about how to use Whey Protein correctly, there we point out the best times for consumption and what is its function in our metabolism.
Today we are going to further develop the subject, to ensure that you have all the information you need about high performance food. If you haven’t read the other article, that’s fine, finish this one first and move on to the next one.
Okay, let’s get started. Get comfortable and enjoy reading!
What is high performance feeding?
We call high-performance food the foods that become a safe source of energy for physical exercise. What’s more, it is also important so that the body can replenish its energies without expending important proteins and vitamins.
To understand what high performance food is, we should briefly talk about the energy consumption process that occurs during physical exercise.
As this is a recurring subject, and you may have already learned about it, we will talk briefly, thus avoiding redundancies.
How the metabolic process works during exercise
Here we will talk mainly about physical exercises with overweight. There are two metabolic phases in this exercise:
Burning the energy to perform the task
Rest and muscle reconstruction
The body needs energy to be able to perform the effort required in weight lifting exercise, for example. At that time, this task also causes microlesions in the muscles, hence the painful sensation that appears in the following days.
After exercise the body enters a moment of regeneration, it then makes use of the elements of rapid absorption to “fill” the “holes” of the micro lesions. At that time elements like proteins and carbohydrates are used first, thanks to their rapid absorption by the body.
That’s why high performance foods are so important in post-workout
As we explained in the other article, you will notice that the best results when using Whey Protein (WPC) emerge when consumption is made in the post-workout, or in specific moments of rest. This way, you will be creating a stock of energy to be used during recovery.
This is crucial, because in this way the body will not “burn” important muscle proteins, keeping its balance always positive. You will be exchanging fat for muscle mass.
Other elements of success in the consumption of high performance foods
and the schedule is one of the most important factors, there are two other elements that are also crucial for the consumption of Sports Nutrition and high performance foods:
- The amount ingested
- The mixing of food
Let’s talk in detail about the ideal amount of high performance foods, more specifically Whey Protein.
Optimal amount of Whey Protein in your daily supplementation
After talking about the differences between the ideal times of day to consume Whey Protein, it’s time to talk about the quantity. That is, what is the ideal daily dose for those looking for solid results?
You see, that for us there is a marked difference between solid results and quick results. The first makes use of diets and strategies aimed at the long term and health throughout the process, the other is usually obtained in a kind of “anything goes”.
Therefore, we want to make it clear in advance that we do not endorse diets with any medical evidence. For us, the health of those who read and follow the blog will always be a priority.
Therefore, before going on a diet it is advisable to talk to a nutritionist to find out what the impact of food change will be on your life.
That said, let’s start: what is the ideal consumption of Whey Protein?
There is no exact amount of protein to be eaten daily, as it will depend on your lifestyle, the intensity of your workouts and your diet. So, the daily amount of protein indicated for a bodybuilder will be greater than that recommended for a marathon runner, for example.
The amount of protein ingested in solid meals is crucial to calculate the need for daily supplementation.
So, if you want to know how much you should consume Whey Protein, you need to calculate the protein requirement. Look:
Whey Protein is a way to supplement a diet that is lacking in protein. Therefore, your calculation should be based on the total required consumption, and not just the whey formula.
Therefore, before knowing the required whey dose, you need to evaluate the protein table (below) and calculate the average amount of protein you are already ingesting.
See the table with the approximate amount of protein for the most common foods
Values per 620mg serving
|Alimento||Categoria||Calorias (KCAL)||Proteínas (gramas)|
|Peito de Frango Cozido (Sem Pele)||Carnes||151||29,00|
|Fígado de Boi||Carnes||161||24,00|
|Coxa de Frango Cozida (Sem Pele)||Carnes||195||25,00|
|Linguiça Calabresa||Frios e Embutidos||493||21,00|
|Presunto Magro||Frios e Embutidos||90||18,00|
|Arroz Branco Cozido||Grãos e Legumes||109||2,00|
|Arroz Integral Cozido||Grãos e Legumes||120||3,00|
|Feijão Preto||Grãos e Legumes||131||9,00|
|Aveia em Flocos||Grãos e Legumes||394||14,00|
|Amendoim||Grãos e Legumes||577||28,00|
|Grão de Bico Cozido||Grãos e Legumes||115||6,00|
|Lentilha Cozida||Grãos e Legumes||116||9,00|
|Soja Cozida||Grãos e Legumes||160||14,00|
|Clara de Ovo Cozida||Ovos||54||13,00|
|Gema de Ovo, cozida||Ovos||363||17,00|
|Pão Francês||Pães e Massas||269||9,00|
|Macarrão Espaguete||Pães e Massas||350||11,00|
|Batata Inglesa Cozida||Raízes||85||2,00|
|Batata Doce Cozida||Raízes||77||0,60|
To calculate your protein requirement you will multiply the “exercise factor” by your weight. Calm down, it looks complicated, but in reality it is reasonably simple. Let’s explain with an example.
Let’s assume that the level of physical activity follows the following pattern:
- 0.8: sedentary;
- 1.0: practices sports on weekends;
- 1.0 to 1.6: practice marathons, cycling or triathlon or endurance tests;
- 1.4 to 1.7: plays soccer, basketball, volleyball and sports of physical explosion;
- 1.6 to 2.0: bodybuilding, crossfit, bodybuilding, sports that involve strength.
Calculate protein requirement
Now just multiply the factor that best suits your case by its weight. For example: let’s imagine José, he is a sportsman on weekends and weighs 75 kg, so the approximate protein consumption is 1.0 x 75, so 75 grams of protein daily.
Let’s imagine that José’s diet offers an average of 50 grams of protein per day, so he should have a supplement of 25 grams every day.
And this is how high performance feeding works. Note that it is indicated for all people, as it helps in the replacement of proteins important to physical exercise.
Have questions or would you like more information? Contact us. We are available to chat and exchange experiences.
Thanks for reading and see you next time.