One of the mistakes I see many vegetarian athletes make is forgetting that plant based protein may also contain substantial amounts of carbohydrate or fat.  Here is an example: 2 tablespoons of peanut butter provides 8 grams of protein – but it also has 16 grams of fat and is 190 calories.  A half cup serving of black beans has fewer calories – just 114 – but adds 20 grams of carbohydrate and only 8 grams of protein to the diet.  When an athlete needs 100 grams of protein per day, it is sometimes difficult to balance the additional carbohydrate and fat calories with total energy needs.

 A great vegetarian choice that provides a high proportion of all nine essential amino acids is the whole soybean.  In one half cup of mature yellow soybeans, there is 14 grams of protein, only 8.5 grams of carbohydrate and 9 grams of fat, and 194 calories.   Foods that contain whole soy in the diet are tofu, soy milk, canned soybeans, and edamame.

Identical twin studies can provide the control to demonstrate the effect of diet and training.  Take the case of these two brothers. They are identical genetically.  One of the brothers trained as a runner, the other, a weight lifter.  Both are lean…but guess which one is the weight lifter?

Lifting weights without providing the right diet won’t get you maximum gain.  Building muscle is a combination of nutrient timing and training. 

In order to build muscle, it takes a stimulus, like weight lifting, and some fuel.  Does that mean devouring a 10-oz T-bone steak?  Not exactly.  It only takes 7-10 grams of essential amino acids to provide enough fuel to get the muscle building machinery ramped up. To realize significantly more gain, include some carbohydrate with the protein, and eat before exercising.

What does 7 g of essential AA + carbohydrate look like on the training table? Try some of these food choices: 

Want to perform better without using the Floyd Landish approach?  Try the cheap, simple, safe – and legal method.  Timed carbohydrate supplements.  Carbohydrate, a.k.a. sugar.  And nooo…..you’re not going to get fat.  There is a right time for carbs.  Doubters can lay their fears to rest.  The benefits are not just in your head, and the extra calories are totally worth it.  Here’s proof. 

In a study where cyclists were given a 6% carbohydrate sports drink or a placebo of non-caloric flavored sports drink, the performance difference was amazing.  After a 120 minute ride, followed by a time trial of approximately 60 minutes, cyclist performed 10.6% better with carbohydrate compared with the placebo, and 11.3% compared to water.   

Pasta is on the forbidden list for a lot of athletes.  Too many carbohydrates?  Sometimes.  If you were to swing through a typical Italian restaurant, chances are one entrée would provide over 120 grams of carbohydrate – enough for four meals.  Before you swear off a carefully twirled forkful of spaghetti, try one of my favorite, super quick meals.  Ready in less than 15 minutes, it is hardly enough time to shower while it cooks.  Start with

Would you carry your bike up a hill?
One of my clients told me he asked his brother that question, after being razzed for turning down a post ride beer and pizza stop. Having successfully dropped 20 pounds, I think he made his point.  While most of us fight weight creep as we get older,  not everyone sees the scale go up.  Why? A recent study published in the American Journal of Clinical Nutrition that looked at the association between fiber intake and weight may provide some clues.