sports nutrition guide - parrillo performance · bulletin #42 - creatine: ... bulletin #140 - the...

Section I: CapTri Nutrition Updates Update#1-GainingMuscleandStayingLean:ACommonSenseApproach . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Update#2-DiettoLoseFatandStayLean . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Update#3-UltraHighEnergyDietsForAthletes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

Section II: Questions and Answers with John Parrillo TheBenefitsofProtein . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 UsageofPowderedSupplementsasMealReplacements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 WeightTrainingtoLoseBodyFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 HowtoEatFivetoSixMealsaDay . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23 TheManyBenefitsofAerobics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25 HowtoAvoidLosingEnergyDuringWorkouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27 HowtoKeepEnergyLevelsHigh . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29 PushingPastPlateaus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31 EatingtheRightFoods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33 AbouttheParrilloNutritionandTrainingProgram . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Off-SeasonNutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37 LosingBodyFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39 TheTroublewithFruitandFruitJuices . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 FindingthePerfectSupplement . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43 ConventionalDietaryFats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

Section III: Technical Supplement Bulletins Bulletin#1-MCFAs:AFatThatsNotStoredasBodyFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51 Bulletin#2-MCFAs:AnAmazingEnergySource . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Bulletin#3-EnergyandMCFAs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Bulletin#4-MCFAs:MetabolicRate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57 Bulletin#5-EnergeticsandThermogenesis . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59 Bulletin#6-Liver:NaturalIron . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Bulletin#7-Protein:SuperfoodforBodybuildersPartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63 Bulletin#8-Protein:SuperfoodforBodybuildersPartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65 Bulletin#9-Carbs:UltimateFoodFuelPartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69 Bulletin#10-Carbs:UltimateFoodFuelPartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71 Bulletin#11-Carbs:UltimateFoodFuelPartIII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73 Bulletin#12-Carbs:UltimateFoodFuelPartIV . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77 Bulletin#13-SupplementsforUltimateEndurancePerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79 Bulletin#14-SupplementsforUltimateEndurancePerformancePartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81 Bulletin#15-MuscularityandMass:OptimizeYourHormonalResponse . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83 Bulletin#16-TheInsulin-GlucagonAxisandtheControlofNutrientPartitioning . . . . . . . . . . . . . . . . . . . . . 85 Bulletin#17-MaximizingAnabolicDrive . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89 Bulletin#18-GrowthHormone:TheUltimateWeapon . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91

ParrilloSports Nutrition Guide

Table of Contents

Bulletin#19-TheUltimateFormulaForLosingBodyFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99 Bulletin#20-TheUltimateFormulaForLosingBodyFat,Part2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103 Bulletin#21-TheUltimateFormulaForLosingBodyFat,Part3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 107 Bulletin#22-FruitandYourDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .109 Bulletin#23-FruitlessDieting:MoreOnWhyFruitTurnsToBodyFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . 111 Bulletin#24-ActivatingMuscularGrowth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 113 Bulletin#25-ActivatingMuscularGrowth:PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Bulletin#26-ActivatingMuscularGrowth:PartIII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 117 Bulletin#27-DietandSupplementationtoMaximizeEnergyandGrowth . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Bulletin#28-ParrilloPerformanceGuidetoMuscle,Part1 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 121 Bulletin#29-ParrilloPerformanceGuidetoMuscle,Part2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125 Bulletin#30-ParrilloPerformanceGuidetoMuscle,Part3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127 Bulletin#31-ParrilloPerformanceGuidetoMuscle,Part4 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131 Bulletin#32-ParrilloPerformanceGuidetoMuscle,Part5 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133 Bulletin#33-ParrilloPerformanceGuidetoMuscle,Part6 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137 Bulletin#34-MuscleUp-TheKeysToBuildingMassAndStayingLean . . . . . . . . . . . . . . . . . . . . . . . . . . 141 Bulletin#35-MuscleUp-TheKeysToBuildingMassAndStayingLean,Part2 . . . . . . . . . . . . . . . . . . . . 145 Bulletin#36-MCTs-SettingTheRecordStraight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Bulletin#37-Carbohydrates:MegaFuelForGrowthAndEnergy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 153 Bulletin#38-Carbohydrates:MegaFuelForGrowthAndEnergy,Part2 . . . . . . . . . . . . . . . . . . . . . . . . . . . 157 Bulletin#39-ProgrammedForSuccess . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161 Bulletin#40-ProgrammedForSuccess:SupplementationForOptimalResults . . . . . . . . . . . . . . . . . . . . . . 165 Bulletin#41-ProgrammedForSuccess:SupplementationForOptimalResults,Part2 . . . . . . . . . . . . . . . . 167 Bulletin#42-Creatine:WhyHasThisBecomeAMustSupplementForBodybuilers . . . . . . . . . . . . . . . . . 171 Bulletin#43-HighPerformanceEssentialFattyAcids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 175 Bulletin#44-GainMuscle&LoseFat:BreakthroughNewsForCapTriUsers . . . . . . . . . . . . . . . . . . . . . 179 Bulletin#45-Fructose:TheIdealCarbohydrateSourceForGainingFat . . . . . . . . . . . . . . . . . . . . . . . . . . . . 181 Bulletin#46-Nutrition&Training101 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 187 Bulletin#47-ExploringTheHighFatDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 191 Bulletin#48-ExploringTheHighFatDiet,Part2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 195Section III: Technical Supplement Bulletins Continued Bulletin#49-EnergyChannelingForUltimateSportsPerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 199 Bulletin#50-AttentionToDetail . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 203 Bulletin#51-EndurancePerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 207 Bulletin#52-EndurancePerformance,Part2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 211 Bulletin#53-TheParrilloPerformancePrograms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 215 Bulletin#54-NoLimits:HowToBreakThroughPlateaus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 219 Bulletin#55-NoLimits:HowToBreakThroughPlateausPart2 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 223 Bulletin#56-NoLimits:HowToBreakThroughPlateausPart3 . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 227 Bulletin#57-CarbohydratesTheOptimalFuelForSuccess . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 231 Bulletin#58-CarbohydratesTheOptimalFuelForSuccess,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 235 Bulletin#59-TheUltimateGrowthCombo . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 239 Bulletin#60-TheEnergeticsofNutrientMetabolism . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 243 Bulletin#61-TheEnergeticsofNutrientMetabolism,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 247 Bulletin#62-UltimateEndurancePerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 251 Bulletin#63-LosingBodyFatWithCapTri . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 255 Bulletin#64-UnlockingtheMysteryofFatLossandMuscleGain,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . 259 Bulletin#65-UnlockingtheMysteryofFatLossandMuscleGain,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . 263 Bulletin#66-OptimizingAnabolicDrive . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 267 Bulletin#67-RockSolidEvidenceSupportsTakingMinerals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 271 Bulletin#68-LoseTwentyPoundsofFatandGainFivePoundsofMuscleinTenWeeks . . . . . . . . . . . . . . 275 Bulletin#69-TheImpactofDietaryEnergyonBodyComposition,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . 279

Bulletin#70-TheDistributionofDietaryEnergyandItsImpactonBodyComposition,PartII . . . . . . . . 283 Bulletin#71-GrowthHormonePhysiology . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 285 Bulletin#72-ControllingInsulinforOptimalResults,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 289 Bulletin#73-ControllingInsulinForOptimalResults,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 293 Bulletin#74-ControllingBodyFatMetabolism,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 297 Bulletin#75-ControllingBodyFatMetabolism,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 301 Bulletin#76-CortisolSuppression:MuscleMythofNutritionalReality . . . . . . . . . . . . . . . . . . . . . . . . . . . 305 Bulletin#77-PostWorkoutNutrition,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 309 Bulletin#78-PostWorkoutNutrition,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 311 Bulletin#79-CountingCalories . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 313 Bulletin#80-RutBlasters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 315 Bulletin#81-EatingforMuscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 319 Bulletin#82-ResttoGrow . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 321 Bulletin#83-VitaminsandMinerals,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 323 Bulletin#84-VitaminsandMinerals,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 325 Bulletin#85-VitaminsandMinerals,PartIII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 327 Bulletin#86-Carbohydrates:TheBodybuildersBestFriendorWorstEnemy? . . . . . . . . . . . . . . . . . . . . . . . 329 Bulletin#87-BuildMuscleWhileSimultaneouslyStrippingOffBodyFat,PartI . . . . . . . . . . . . . . . . . . . . 331 Bulletin#88-BuildMuscleWhileSimultaneouslyStrippingOffBodyFat,PartII . . . . . . . . . . . . . . . . . . . .335 Bulletin#89-CreatineUpdate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 337 Bulletin#90-DoingCarbsRight:ControllingInsulinRelease . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 339 Bulletin#91-ZapTheFatPermanently . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 341 Bulletin#92-BoostEnduranceNaturallyandSafely . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 343 Bulletin#93-EffectofAdenosineTriphosphate(ATP)onCellularEnergy . . . . . . . . . . . . . . . . . . . . . . . . . . 345 Bulletin#94-NutritionalSupplementation:AnOverview,PartI . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 347 Bulletin#95-NutritionalSupplementation:AnOverview,PartII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 349 Bulletin#96-TheProteinPackedDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 351 Bulletin#97-NutritionalSupplementation:AnOverview,PartIII . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 353 Bulletin#98-Immuno-Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 355 Bulletin#99-APumpedUpSupplementStrategy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 357 Bulletin#100-JumpStarttheFatBurningProcess . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 359 Bulletin#101-PumpingDietaryIron . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 361 Bulletin#102-RechargeWithGlutamine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 363 Bulletin#103-SupplementationTiming . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 365 Bulletin#104-NutritionforOlderAthletes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 367 Bulletin#105-TheLatestWordonAminoAcidSupplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 369 Bulletin#106-TheCaseAgainstFruit . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 371 Bulletin#107-MaketheB-GradeforUltimatePerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 373 Bulletin#108-EveningPrimroseOil-WhenFatisYourBestFriend . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 375 Bulletin#109-FourPowerfulSecretstoPhysiquePerfection . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 377 Bulletin#110-Pre-ExerciseSupplementation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 379 Bulletin#111-MEPsorMRPs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 381 Bulletin#112-MightyMinerals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 383 Bulletin#113-FoodoverGenetics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 385 Bulletin#114-TheParrilloGuidetoAminoAcidSupplementation(part1) . . . . . . . . . . . . . . . . . . . . . . . . . 387 Bulletin#115-TheParrilloGuidetoAminoAcidSupplementation(part2) . . . . . . . . . . . . . . . . . . . . . . . . . 389 Bulletin#116-MoldMoreMuscularity . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 391 Bulletin#117-TheParrillo4-StepPrescriptionforPlateaus . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 393 Bulletin#118-YourGuidetoSupplementBars . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 395 Bulletin#119-TheLatestWordonFructose . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 397 Bulletin#120-BoostingGHNaturallyWithNutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 399 Bulletin#121-BodyTypeDieting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 401 Bulletin#122-HighFatDietingTakentotheNextLevel . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 403 Bulletin#123-Calories:WhyIInsistYouNeedLotsofThem . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 405

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Bulletin#124-SupplementSecretsYouWontFindinaHealthFoodStore . . . . . . . . . . . . . . . . . . . . . . . . . 407 Bulletin#125-TheWheyandCreatineBlast! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 409 Bulletin#126-ParrilloBars:CatabolismsWorstEnemy! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 411 Bulletin#127-NutrientPartitioning:HowToControltheInsulin/GlucagonAxis! . . . . . . . . . . . . . . . . . . . . 413 Bulletin#128-ClearingUptheConfusionOverCarbs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 415 Bulletin#129-HormoneHelp . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 417 Bulletin#130-Creatine . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 419 Bulletin#131-BCAAs:ActivatingMuscularGrowth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 421 Bulletin#132-Erythritol:TopNextGenerationSweetener . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 423 Bulletin#133-Captri:ExploringTheHighFatDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 425 Bulletin#134-TheWinningFatLossFormula . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 427 Bulletin#135-TheAnabolicEffectOfFood . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 429 Bulletin#136-NaturalRegulationOfCortisolToMaximizeLeanMass . . . . . . . . . . . . . . . . . . . . . . . . . . . . 431 Bulletin#137-Herbs,Food,andPerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 433 Bulletin#138-CreatineforMaximumResults . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 435 Bulletin#139-RecoveryNutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 437 Bulletin#140-TheScooponHowtoRecupe . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 439 Bulletin#141-StayFit&LeanThisHolidaySeason . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 441 Bulletin#142-UltimateEndurancePerformance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 443 Bulletin#143-Supplementation&RestGoTogether . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 445 Bulletin#144-FatLossAccelerators . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 449 Bulletin#145-VitaminCsPerformancePunch . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 451 Bulletin#146-JointHealth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 453 Bulletin#147-VitaminEforHealth&Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 455 Bulletin#148-FromHeretoSerenity:HowtoNutritionallyTametheTensioninYourLife . . . . . . . . . . . . 457 Bulletin#149-Nutrition101:GetLeanByGettingBacktoBasics . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 459 Bulletin#150-10ReasonstoLoveFats . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 461 Bulletin#151-PrediabetesandYourDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 465 Bulletin#152-InflammationandYourDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 467 Bulletin#153-SupplementSense . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 469 Bulletin#154-ParrilloNutritionSuppliesWhatYourBodyDemands . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 471 Bulletin#155-CarotenoidsCount! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 473 Bulletin#156-TheManyWondersofMinerals . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 475 Bulletin#157-DessicatedLiver:ANutrientTreasureTroveforExercisers . . . . . . . . . . . . . . . . . . . . . . . . . . 477 Bulletin#158-EatingOutontheParrilloNutritionProgram . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 479 Bulletin#159-Fat-BurningFoodChemistry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 481 Bulletin#160-ParrilloNutritionProgramBoosters . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 483 Bulletin#161-UsingCreatineAsaWeight-LossTool . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 485 Bulletin#162-TheAlternatingDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 489 Bulletin#163-ProteinPower-MoreProof . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 491 Bulletin#164-SupplementingForTheEnduranceEdge . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 493 Bulletin#165-8SecretstoKeepYourSix-PackRipped . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 495 Bulletin#166-Rest,Recuperation&GH . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 499 Bulletin#167-OlderMeansBetter . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 501 Bulletin#168-MCTOilReallyIsAFat-BurningFat! . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 503 Bulletin#169-AminoPower . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 505 Bulletin#170-BackontheWagon:My2-DayUndoDiet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 507 Bulletin#171-TheRealSuperfoods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 511

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Section IV: Medium Chain Triglyceride Technical Reports Report#1-MetabolismofMediumChainTriglycerides:Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 Report#2-MetabolismofFattyAcids . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Report#3-CellularEnergyProduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Report#4-CellularEnergyProduction:ThermogenesisandMetabolicRate . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Glossary

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Parrillo Performance

NUTRITION

CONTENTS

Update :Gaining Muscleand Staying Lean

Update 2:Diet to Lose Fatand Stay Lean

Update 3:Ultra High EnergyDiets For Athletes

UPDaTeSResults . . . thats What You Get FRom PaRRillo PRoducts

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1999,1992Parrillo Performance.Allrightsreserved.Duplicationofthisbook,oranyportion,inanywaywithouttheexpressedwrittenconsentofParrillo PerformanceisstrictlyprohibitedbyU.S.copyrightlaws.

2 2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404 2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-34043 2 2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404

Parrillo Performance Update #1

Gaining Muscle and Staying Lean: A Common Sense Approachby John Parrillo

Areyoutraininghardbutnotput-tingonenoughmuscle?Theansweris simple: eat more calories . Theproblem is how do you eat plentyofcaloriestomakemusclewithoutgettingfatatthesametime? Whetheryougainmuscleor fatdependslargelyonwhatfoodsyoueat.Whiletoomanycaloriesfromany foodcanmakeyou fat, somefoods have much more tendencyto make you fat than others. Toprove it to yourself, just pull out1000 calories of rice and chickenfrom your diet and replace itwith1000caloriesofcheeseburgersandfrench friesandseewhathappens.Youhavetolearntostructureyourdietsothatyousupplycaloriesfromfoodsthatdontmakeyoufat.Therearedifferentkindsofcalo-ries.Somefoodsmakeyoufatand

somefoodsjustnaturallymakeyouleanandmuscular.Yourworstene-miesarefattyfoodsandsimplesug-ars. Conventional dietary fats areverypronetobestoredasbodyfat.

You have to learn to structure your diet so that you supply calo-ries from foods that dont make you fat.

Afterbeingdigested, thesefatsaretransportedtofatdepotsandstored.Simple sugars and other refinedcarbohydratesare released into thebloodstreammorerapidlythantheycanbeusedforenergyorconvertedtoglycogen .Thiselicitsalargein-sulinreleasewhichinturncausestheexcesssugar tobeconvertedto fat. On the other hand, ex-cesscaloriesfromproteinandunrefinedcomplexcarbohy-drates have less tendencytobestoredasfat.Goodleanproteinsourcesin-cludeskinlesschickenbreast,skinlessturkeybreast, fish, and eggwhites. Goodsourc-es of starchy carbsarebeans,rice,pota-toes, peas, corn, andoatmeal . We alsorecommend you eata lotoffibrousveg-etablessuchasspinach,lettuce,carrots,broccoli,greenbeans,andasparagus. And heres where CapTri fitsin. CapTri provides 8.3 caloriespergram-twicethecaloricdensityof protein or carbohydrates. ButinsteadofbeingstoredasbodyfatCapTri is immediately burned torelease energy (1). Whereas con-ventional fats are stored in bodyfat depots, CapTri is transporteddirectlytotheliverwhereitiscon-verted into energy (1). If eatingregular food is like throwinga log

on thefire, theneatingCapTri islike pouring gasoline on the fire.This makes CapTri an ideal en-ergy source for bodybuilders andother athletes - it allows you toconsume a ton of calories withoutgettingfat.Thereplacementofconventionaldietary fats with lipids like Cap-Tri results inmuch lessbody fat(2,3).ThisisnotsosurprisingsinceCapTriisimmediatelyburnedforenergy while regular fats are juststored as body fat. The amazing

2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404 2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404

thing is that diets containing lipidslikeCapTriresult in less fatgainthan even low-fat diets (2,3). Inotherwords,CapTriresultsinlessfatgainthancarbohydrates.Andifyourweightgoesup,anditsnotfat,thenitmustbeleanmass. To understand this you havetoknow something about carbohy-drate metabolism. Carbohydratesare released into the bloodstreamas glucose and this stimulates thepancreas to release insulin. Insu-lin in turn causes cells to absorbglucose and amino acids, support-ing growth. For this reasonmanypeople consider insulin to be themost powerful anabolic (growth-promoting) hormone. However,insulin and glucose also promotefataccumulationbyincreasingstor-age of fatty acids in fat cells. Sothe samehormonewhichpromotesgrowth also promotes fat storage.If carbohydrates are released intothebloodstreamfasterthantheycanbe used for energy and to replaceglycogen, theexcesswillbestoredasfat.Theenzymesthatmakenewbodyfatandconvertglucoseintofatareless active if lipids like CapTriare included in the diet. Insulinnormally stimulates these fat-stor-ing enzymes to store any excess

caloriesas fat. Theamazing thingisthatwhenlipidslikeCapTriareincluded in the diet these fat-mak-ing enzymes are less activeeveninthepresenceofinsulin(2).Thissuggests thatCapTrimay permityoutoderivetheanaboliceffectofinsulin while avoiding its fat-pro-moting effects. Could this be thereason athletes on our diet expe-rience increased muscularity with

decreasedbodyfat? The anti-catabolic properties ofCapTri are another good reasonto include it inyourmassbuildingdiet. Studies show that lipids likeCapTri spare body protein (7).Structured lipids, which containmediumchain fattyacids, improvenitrogenbalanceandarebelievedtoincreaseweightbyproteinretention

whereas conventional fats contrib-ute to weight gain by increasingbody fat (7, 8). Medium chaintriglycerideslikeCapTriincreaseprotein synthesis in the livermoresothanconventionalfatsorglucose(7).Also,afterglycogenstoreshavebeen depleted the branched chainaminoacidsleucine,isoleucine,andvaline are oxidized as fuel in themuscles. In the liver, CapTri is

convertedintoketonebodieswhichare released into the bloodstreamandusedasfuel(1).Skeletalmus-cle can readily burn ketone bodiesfor fuel and may spare the oxida-tionofbranchedchainaminoacidsand reduce skeletalmuscle proteincatabolism, (6). The sparing ofBCAA would leave these aminoacidsavailabletobuildmusclesin-

Effects of feeding carbohy-drates, conventional fat, and MCT on body componsition in the rat. MCT feeding resulted in 5 and 10% increases in body protein as compared to feeding carbohydrates or comventional fats, respec-tively. Daily lipid deposition was 60% less in the MCT group. Data from Crozier et al, 1987, table 2.

If eating food is like throwing a log on the fire, then eating CapTri is like pouring gasoline on the fire. This makes CapTri an ideal energy source for bodybuilders and other athletes because it allows you to con-sume a ton of calories without getting fat.

Gaining Muscle and Staying Lean: A Common Sense Approach

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steadofbeingburnedasfuel. CapTriisaspeciallipidcalledamediumchain triglyceridewhichispurifiedfromcoconutoilbyfrac-tionaldistillation .Thisisthesameway that jet fuel is purified fromcrude oil. CapTri has a differ-entmolecularstructurethanregularfatsand this results in itbeing im-mediately burned for energy in-stead of being stored as body fat(1).InCapTri,alloftheharmfullongchainfatshavebeenremoved,leaving only a pure energy sourcewhichisabsorbedandmetabolizedasrapidlyasglucose(1).CapTriisburnedsofastthatitdoesnthaveachancetobestoredasfat. To derive themaximum benefitfromCapTri,oranyothersupple-ment, use it in conjunction withtheproperdiet . TheParrillo Per-formance Nutrition Program, byJohnParrillo,describestheultimatediet for bodybuilders. How to eattogainmuscleandlosefat.Propernutritionisthefoundationofbody-building success. We provide theinformationyouneedtomakeyoureffortinthegympayoff-bigtime.What sets us apart is our programisbasedonsound,basicprinciplesofhealthynutrition. WithParrillo,foodcomesfirst,thensupplements.We find that basic nutrition getsbetter results than high-tech hype.Wereheretoshowyouhowtogetbig.Now. CapTri is the most highlyrefined, ultrapurified MCT on themarket. The formulation of Cap-Triwas specifically designed forpeople who want to be as leanas possible. CapTri is availableexclusively from Parrillo Perfor-mance. If you need to go up incaloriestoputonmoremuscle,tryCapTri.

References1. Bach and Babayan, Mediumchaintriglycerides:anupdate .Am .J.Clin.Nutr.36:950-962(1982).

2. Lavau and Hashim, Effect ofmediumchain triglycerideon lipo-genesisandbodyfatintherat.J.Nutr.108:613-620(1978).

3. Crozier, Bois-Joyeux, Chanez,Girard,andPeret,Metaboliceffectsinducedbylong- termfeedingofmediumchaintriglyceridesintherat.Metabolism36:807-814(1987).

4. Seaton, Welle, Warenko, andCampbell, Thermic effect of me-diumchainandlongchaintriglyceridesinman .Am .J.Clin.Nutr.44:630-634(1986).

5.Hill,Peters,Yang,Sharp,Kaler,Abumrad,andGreene,Thermogen-esisinhumansduringoverfeedingwithmediumchaintriglycerides.Metabolism38:641-648(1989).

6.Babayan,Mediumchaintriglyc-eridesandstructuredlipids .Lipids22:417-420(1987).

7.Record,Kolpek,andRapp,Longchain versus medium chain lengthtriglycerides-areviewof metabolism and clinical use.Nutr.Clin.Prac.1:129-135(1986).

8. Kennedy,Structuredlipids:fatsof the future. Food Technology,Nov.1991,p.76-83.

Just one tablespoon of CapTri with each meal provides the quality colories your body needs for adding lean body mass and keeping bodyfat to a minimum.

Gaining Muscle and Staying Lean: A Common Sense Approach



Peopleusedtobelievethattheway to loseweight is just to eatless. And sure enough, if youconsume less calories than youexpend then youll lose weight.Butwhether theweight you loseismuscleor fat dependsonhowyoudoit.Justlikeacertaindiethelps you stay leanwhile youregaining muscle, the proper dietwillhelpyouholdontoyourmus-clewhileyourelosingfat.Webelievethatpropernutritionisthefoundationofbodybuildingsuccess. When it comes to fat

of it is muscle and water. Andin the process your metabolismslows down and your fat stor-age systems are cranked up. Sowhenyou resumenormal caloricconsumption you gain back theweightyoulost,ifnotmore.Thedifferenceisyoulostmostlymus-cleandyougainbackmostlyfat,so the net result of your diet isthat youre fatter thanwhen youstarted. This iswhy low caloriedietsarenoteffective. So what do you do? Howcan you achieve an energy def-icit without losing muscle andactivating your fat storage sys-tems? Byfeedingyourbodytheright combinations of foods, attherighttimes,youcanshiftyourmetabolism intoananabolic, fat-burning mode. Thats what theParrillo Performance Nutrition Programisallabout.Byspeed-ing up yourmetabolism you canachieveanenergydeficitwithoutcuttingcalories . As you know, different foodshave different effects on yourbody. Foods like cheeseburgersandfrenchfriestendtomakeyoufat. On theother hand, its hardtogetfateatingriceandfish.Sci-entists call this food efficiency- thecaloriesconsumedofapar-ticularfooddividedbytheresult-ingweight gain (3). The higherthefoodefficiency,themorethatfood contributes to weight gain.Foodswithalowfoodefficiencyaremore prone to be burned forenergyinsteadofbeingconvertedtobodyweight.

Diet to Lose Fat and Stay Leanby John Parrillo

loss, there are no miraclesor shortcuts. It takes a

good lean diet andplenty of aerobicexercise. Wevedeveloped an ap-proach to dietingwe call building

your metabolism.Insteadofstarvingyour-

self, give your body allthe nutrients and calories itneedstobehealthy. Yourmetabolic rate isyourbodys rate of energy expen-diture, in calories per hour (1).Yourbody isconstantlyconsum-ing energy tomaintain itself andfuelactivities. Whenyoudrasti-cally reduce calories your bodythinksitsstarving,soitslowsdownyourmetabolicratetosave fuel. You actually

lose more muscle thanfat during low caloriediets . And since mus-cular tissue burns morecaloriesperhourthanfat

tissue, if you lose muscle massyourmetabolicrateautomaticallyslowsdown. Paradoxically, drastically cut-tingcaloriesactuallypromotesfatstorageby increasing theactivityof a fat storage enzyme calledlipoproteinlipase(2).Whenyourbodys starving it wants to holdontoall thefat itcan, totryandensureitssurvival.Yourbodyfatstoresrepresentanenergyreservetokeepyoualiveuntilthefaminepasses. So during a low caloriedietyoudoloseweight,butmost


CapTri is a special kind offat called a medium chain tri-glyceride. CapTri harnessesthe energy density of fat but isnot stored as body fat (4). Themolecular structure of CapTriresults in it being metabolizeddifferentlythanconventionalfats.Instead of being transported tofat depots like regular fats, Cap-Triistransporteddirectlytotheliver and is immediately burnedto produce energy (4, 5). As aresult,CapTrihasalowerfoodefficiency than regular fats (3,5). When conventional dietaryfats are replacedwith lipids likeCapTri, test animals staymuchleaner (6, 7). Probably themostamazing thing is that lipids likeCapTri also have a lower foodefficiency than carbohydrates (3,8). This means that its harderforyourbodytoconvertCapTriinto fat than it is to store excesscarbohydratesasfat. Bodybuilders use CapTriwhile dieting because it has alower food efficiency than car-bohydrates and conventional fats(3, 6, 7, 8). CapTri is burnedrapidly in the liver (4, 5) andsomeoftheenergyisreleasedasbodyheat inaprocessknownasthermogenesis . The thermogeniceffect is probably the most im-portant reasonwhyCapTri hassuch a low foodefficiency (5, 7,9,10).Insteadofbeingstoredasfat,excesscaloriesfromCapTriare converted to body heat, andthismeansyouburnmorecaloriesperhour.Thisexplainswhycalo-riesfromCapTricontributelessto fat stores than an equivalentnumberofcalories fromconven-tionalfatsorcarbohydrates(3,6,7,8). Scientific studies have shown

that when lipids like CapTriare used in place of carbohy-drates, body fat stores are lower(3, 8). And less carbohydratesareconvertedintofat,eveninthepresence of insulin (8). Insulinis an anabolic hormone whichis released from the pancreas inresponse to an increase in bloodglucose (sugar). Insulin causescellstoabsorbglucoseandaminoacids,therebystimulatinggrowth.Unfortunately,insulinalsocausesfat cells to absorb glucose andfatty acids, stimulating fat stor-age .Fatstorageenzymesarelessactive when lipids like CapTriareadded to thediet,evenunderconditions of insulin stimulation(8). Bodybuilders have used low-

Diet to Lose Fat and Stay Lean

Metabolic rate for the six hour period following MCT- or LCT- containing meals. The thermic effect of feeding (TEF) was calculated as the metabolic rate following feeding minus the fasting metabolic rate, in Calories per hour. The area between the curves (shaded represents the difference in TEF for MCT and LCT. The bar graph at right expresses TEF as percent of total ingested energy (1,000 Calories). Since CapTri is more efficiently converted to energy, it has less tendency to store as body fat.

carb diets for years. When youreduce carbs you in turn reduceinsulin (remember, insulin pro-motes fat storage) and activatethe carnitine shuttle . The carni-tine shuttle is a transport systemwhich moves fatty acids insidemitochondria - the furnaces in-sidecellswherefoodsareburnedforenergy.Carbohydratemetabo-lismgeneratesaby-productcalledmalonyl-CoA,which inhibits thecarnitineshuttle.Thisiswhynotmuchbodyfatisburnedforener-gyaslongascarbohydratefuelisavailable. During lowcarbdietsno malonyl-CoA is produced sothe carnitine shuttle is activated.The body shifts into a fat-burn-ing mode . Glucagon is anotherhormone, also produced by the


steadofbeingstoredasfat. CapTri is the most highlyrefined,ultrapurifiedMCTonthemarket.TheformulationofCap-Tri was specifically designedforpeoplewhowanttobeasleanaspossible.CapTriisavailableexclusively from Parrillo Perfor-mance.Soifyourelookingforagoodsourceofcaloriestoprovideenergy while dieting, try Cap-

Tri.Anddoyouraerobics.References

1. Guyton,TextbookofMedicalPhysiology,p. 952.PublishedbyW .B .Saunders,1976 .

2. Kern et al, The effects ofweight loss on the activity andexpressionofadiposetissuelipo-proteinlipase inveryobesehumans. NewEngl.J.Med.322:1053(1990).3.Crozier,Bois-Joyeux,Chanez,Girard, and Peret, Metabolic ef-fects induced by long-term feed-ingofmediumchaintriglyceridesintherat. Metabolism36:807-814

pancreas, but with the oppositeactionsofinsulin.Afteryoueatabigcarbohydratemealyourbodyreleasesinsulinwhichcausescellsto absorb glucose. Some of theglucoseisusedforenergyandtheexcess is stored as glycogen andfat. As the blood glucose levelgoesdown,theinsulinlevelgoesdowntoo.Afteryourcellsrunoutof glucose, glucagon is releasedasasignaltobeginburningfat. Theproblemwiththeoldlow-carb diets is that you dont havemuch energy and your metabo-lism slows down because yourenot consuming enough calories .Youre reallynot consuming anyfuels that your body likes to usefor energy. In the new low-carbstrategy, you use CapTri inplace of starchy carbs. This re-sultsindecreasedinsulinproduc-tion and increased glucagon re-lease .Thecarnitineshuttleisac-tiveandfatmetabolismproceedsat a maximal rate. The caloriesfromCapTriprovidetheenergyyou need to keep training hard.Also,bysubstitutingCapTriforan equivalent number of calo-riesfromcarbohydratesyouavoidthe slow-down in metabolic ratewhichinevitablyresultsfromcal-orie-restricted diets . Since Cap-

Trihas a lower foodefficiencythan carbohydrates, this meansyour calories will be burned in-

Diet to Lose Fat and Stay Lean

(1987).

4. Babayan, Medium chain tri-glycerides and structured lipids .Lipids22:417-420(1987).

5. Bach and Babayan, Mediumchain triglycerides: an update .Am. J. Clin. Nutr. 36:950-962(1982).

6. Geliebter, Torbay, Bracco,Hashim, and Van Itallie, Over-feeding with medium chain tri-glyceridediet results indiminisheddeposi-tionoffat.Am.J.Clin.Nutr.37:1-4(1983).

7. Baba, Bracco, and Hashim,Enhanced thermogenesis and di-minished deposition of fat in re-sponsetooverfeedingwithdietcontain-ing medium chain triglyceride .Am. J. Clin. Nutr. 35: 678-682(1982).

8. Lavau and Hashim, Effectof medium chain triglyceride onlipogenesis and body fat in therat.J.Nutr.108:613-620(1978).

9. Hill, Peters, Yang, Sharp,Kaler, Abumrad, and Greene,Thermogenesisinhumansduringoverfeeding with medium chain triglyc-erides. Metabolism 38: 641-648(1989).

10. Seaton,Welle,Warenko, andCampbell,Thermiceffectofme-diumchainandlongchaintriglyceridesinman.Am.J.Clin.Nutr.44:630-634(1986).

CapTri, as a regular supple-ment to your nutrition pro-gram, gives you the calories to stay lean and maintain energy while cutting carbohydrates.


Athletesandotherextremelyactivepeoplehaveanincreasedneedforenergy.Somebodybuildersandendurance athletes consume 8,000to10,000caloriesadaytofueltheiractivitiesandsupportgrowth.Thatsaboutfivetimesasmuchenergyassedentary people . Fat is naturesmost concentrated energy source,providing9caloriespergram-twicethecaloricdensityofproteinorcar-bohydrate. The liver andmusclesare capable ofmetabolizing largeamounts of fat for energy. So fatshouldbeagreat sourceofenergyforathletes,right?

Not quite. As you know,bodybuilders avoid fat like theplague. Most bodybuilders these

daystrytolimitfatconsumptiontoaslowas5%ofcalories.Whatstheproblemwithusingfatasanenergysource?

The main thing is thatdietary fat has a very strong

tendency to deposit asbody fat instead of be-ing burned for energy.Hereswhy: Conven-tional dietary fats arenotsolubleinwaterandthismakes themveryhard for your body todigest and absorb. Infact, thefatmoleculescantevengetintothecapillary beds of thesmallintestine.Insideintestinal cells thesefats are incorporatedinto carrier particlescalled chylomicrons(1).Thechylomicrons

arereleasedfromthesmallintestineintothelymphaticsystem,anetworkof vessels throughout the body fortransporting large particles . Thechylomicronsarereleasedfromthelymphatic system into the blood-streamthroughthethoracicduct,intheneck.Onceinthegeneralcircula-tionthechylomicronsaretransportedthroughoutthebody-includingtofatstores.Thepresenceofglucoseandinsulinstimulatesfatcellstostorethefatmoleculesasbodyfat.Somostofthefatonyourplateisgoingtoenduponyourwaistorhips.

Whydoesntyourbodyjustgoaheadandburnthefatasfuelinsteadofstoringit?Therearetwoprimaryforms of fuel your body uses for

energy:fatandcarbohydrate.Car-bohydrateisyourbodysfavorite.Itburnsthecarbsfirstandsavesthefatforlater.Why?Becausefatistwiceasconcentratedincaloriesascarbs,yourbodyreservesfatforitsstorageformofenergy.Bystoringenergyasfatitcancompactmoreenergyintoasmallerspace .

Fatsareconvertedintoenergyinthemitochondria-littlefurnacesinsidecellswherefoodsareburned.The problem is regular fats cantmake it into themitochondria bythemselves-theyhavetobecarriedinsidebya transport systemcalledthecarnitineshuttle(1).Andthecar-nitineshuttleisntveryactiveaslongascarbohydratefuelsareavailable.Carbohydratemetabolismgeneratesa by-product calledmalonyl-CoA,which inhibits the carnitine shuttle(1). This is the reason your bodydoesnt burnmuch fat for energyuntilthecarbsareusedup.

CapTri is amember of aclassoflipidscalledmediumchaintriglycerides.CapTrihasadiffer-entmolecular structure than bodyfat,soyourbodydoesntjustauto-matically store it in fat depots. Infact,yourbodytreatsitmorelikeacarbohydrate (2). Remember howregular fats are incorporated intochylomicrons, transported via thelymphaticsystem,andareultimatelydeliveredtofatcells?CapTriisamuchsmallermoleculeandismoresolubleinwater,andthisresultsinit following a differentmetabolicpathway.

CapTri is transported di-rectlyfromthesmallintestinetothe


Ultra High Energy Diets for Athletesby John Parrillo


liverbytheportalvein(1,2).IntheliverCapTriisimmediatelyburnedtoproduceenergy(3).Incontrasttoconventionalfats,CapTricangetinto themitochondriaby itselfanddoesntrequirethecarnitineshuttle(1,2).Therefore,CapTriisburnedat the same time as carbohydrates(4). Insidemitochondria,CapTriis burned in a process calledbeta-oxidation. Blocks of two carbonatoms are removed from the fattyacid chain, generating ametabolicintermediatecalledacetyl-CoA .Theacetyl-CoAcanthenexperiencevari-ousmetabolic fates, includingATPproductionviatheKrebscycleandoxidativephosphorylation,fattyacidsynthesisorelongation,andforma-tionofketonebodies(2).

Howdoes the energy fromCapTrigettomymuscles?SinceCapTridoesnotrequirethecarni-tineshuttleforentryintomitochon-dria, it bypasses the rate limitingstepinfattyacidoxidation.Mediumchain fatty acids are thus burnedmuchmorerapidlyandextensively

thanconventionalfats(2).Intheliv-erCapTriismetabolizedsorapidlythatthecapacityoftheKrebscyclecanbeoverwhelmed (2). Amajorportionoftheacetyl-CoAisthendi-rectedtowardthesynthesisofketonebodies (2). Theketonebodies arereleasedintothebloodstreamandaretakenupbymusclesandusedasfuel(3).Ketonebodiesareafastburningfuel and are used quite efficientlybymuscles(3).Ketonebodieshavebeenobserved to decrease glucoseuptakeandutilization(5).AnaddedbenefitisthattheketonesproducedfromCapTrialsosparetheoxida-tionofbranchedchainaminoacids,leaving them available for use asproteininthemusclesinsteadofbe-ingburnedasfuel(3).

Bodybuildersandenduranceathletesknowalltoowellthatwhenyou run out of glycogen, you runoutofenergy.Yourbodycanstoreaverylimitedamountofcarbohydrate,intheformofglycogen,intheliverandmuscles.Scientistshaveshownthatdepletionofamusclesglycogen

reservecoincideswith theonsetoffatigue (6). Its especially notice-ablewhenyoureonalow-carbdietgetting ready for a show. LipidslikeCapTrihave been shown todecreaseglucoseuptakeandutiliza-tion(5)resultinginaglucose-sparingeffect(7).Unlikeconventionalfats,CapTricanbeburned forenergyevenwhile thereare stillplentyofcarbohydrate fuels available (4).Thisadditionalenergysourcemakesthe glycogen last longer. And ifyour glycogen reserves last longeryoull have longer,more intenseworkouts.

Bodybuilders useCapTrito provide energy for long hardworkouts. EnduranceathletesmixCapTriintodrinkssothattheycangofartherbeforerunningoutofgly-cogen.CapTriisthemosthighlyrefined, ultrapurifiedMCT on themarket.TheformulationofCapTriwasspecificallydesignedforpeoplewhowanttobeasleanaspossible.CapTri is available exclusivelyfromParrilloPerformance.Ifyoure

Ultra High Energy Diets for Athletes

The mitochondrion. Entry of conventional fats is limited by the activity of the carnitine shuttle. Since CapTri can enter by itself, it is immediately burned for energy.


lookingforaconcentratedsourceofcalorieswhichcan readilybeusedforenergy,tryCapTri.

References

1.Record,Kolpek,andRapp,Long chain versusmedium chainlengthtriglycerides-areviewof

metabolismandclinicaluse.Nutr.Clin.Prac.1:129-135(1986).

2.BachandBabayan,Mediumchaintriglycerides:anupdate.Am.J.Clin.Nutr.36:950-962(1982).

3. Babayan,Medium chaintriglycerides and structured lipids .Lipids22:417-420(1987).

4 . Sucher,Mediumchain tri-glycerides:areviewoftheirenteraluseinclinicalnutrition.Nutr.Clin.

Prac.44:146-150(1986).

5.LavauandHashim,Effectofmediumchain triglycerideon lipo-genesisandbodyfatintherat.J.

Nutr.108:613-620(1978).

6. Vander,Sherman, andLu-ciano, Human Physiology - TheMechanismsofBodyFunction,p.236 .

PublishedbyMcGraw-HillBookCompany,1980.

7.Cotter,Taylor,Johnson,andRowe,Ametabolic comparison ofpure long chain triglyceride lipidemulsion(LCT)andvariousmediumchaintriglyceride(MCT)-LCTcom-binationemulsionsindogs.

Am.J.Clin.Nutr.45:927-939(1987).

Ultra High Energy Diets for Athletes

Figure 2: The Carnitine Shuttle.

One tablespoon of CapTri is loaded with 114 calories, as many as a 6.5 ounce baked potato. CapTri provides bodybuilders and endurance athletes a high-density energy source immediately available to be used as fuel.


Section II

2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404


Q.A.Wevebeengettingabarrageofcallsandquestionslatelyaboutprotein.Cantthebody only digest 50 grams of protein a

day?Isnttoomuchproteinbadforyou?Cantoomanyaminoacidsbeharmful?Toaddressthesequestions,letstakealookatwhatsciencesays .Theamountofproteinactuallyrequiredbybodybuild-ersisashotlydebatedastheentiresubjectofnutrition.TheNationalResearchCouncilsetstherecommendeddailyallowance(RDA)at0.8gramsperkilogramsofbodyweightadaytheequivalentof0.36gramsperpoundofbodyweightaday.BasedontheRDA,a200-poundbodybuilderwouldrequire73gramsofproteinaday.UnfortunatelytheRDAwasestablishedwithaver-agepeopleinmindnotathletes. Proteinsuppliesnutrientscalledaminoacidswhicharerequiredforeverymetabolicprocess.Allmusclesandorgans, in fact,aremadefromaminoacids.Likemost athletes, bodybuilders havehigher requirementsfor protein than the average person.Without enoughprotein,youcannotbuildmuscle,repairitsbreakdownaftertraining,ordriveyourmetabolism.Variousstudiesindicatethatweighttrainingathletesneed greater amounts of protein. In one study, forexample, tenweight lifters trained intenselyandcon-sumed0.9gramsofproteinperpoundofbodyweightaday.Fouroftheseathleteswerefoundtobeinnegativenitrogenbalance.In another study, weight lifters who increased theirproteinintakefrom1.0to1.6gramsperpoundofbodyweight adaywereable to increaseboth strengthandleanmass . Seriousbodybuilderstrainaerobicallyaswell,and

this places some particular demands on the proteinneedsofthebody.Prolongedaerobicexercise,forex-ample,canburnaminoacids,afterthebodyusesupitsstoredcarbohydrate forenergy, thuselevatingproteinrequirements.Aerobictraininginaprotein-deficientstatecanleadto a condition called sports anemia, in which redblood cells and serum iron levels are reduced. Dur-ing training muscle fibers are damaged and must berepairedfollowingtheexerciseperiod.Ifyourproteinintakeislow,thebodydrawsonredbloodcells,hemo-globin,andplasmaproteinsasasourceofproteinformuscularrepair.Whenthishappens,littleproteinislefttorebuildredbloodcellsatthenormalrate,andsportsanemiacanbetheresult. Clearly, bodybuilders must include ample proteinin their diets to promotemuscular fitness. Individualproteinneedsvaryanddependonanumberoffactors,including a bodybuilders training intensity and levelof conditioning. I have seen many bodybuilders im-provetheirphysiquesbyincreasingtheirproteinintaketoashighas2.5gramsperpoundofbodyweightadaynearlyseventimestheRDA.BasedonourexperienceatParrilloPerformance,hardtrainingbodybuilderscanachieveexcellentresultsbyconsuming1.25 to1.5gramsofproteinperpoundofbodyweightaday.Onourprogram,onegramofyourproteinintakeperpoundofbodyweightshouldcomefrom lean protein sources such as lean white meatpoultry,fish,andeggwhites;Theother .25 to .5perpound of bodyweight should come fromvegetables,particularlybeans,cornandlegumes.Avoidredmeatsandeggyolks.Thesearehighinfatwhicheasilycon-vertstobodyfat.Nowaboutaminoacids.Theseprovideanotherway

Ive heard so many things about how much protein is enough and how much is too much. Can you clear up some of this confusion about protein and amino acids.

2004, 1992 Parrillo Performance Fairfield OH 45014 (513) 874-3305 ORDERLINE 1-800-344-3404

totakeinadditionalprotein.Aminoacidformulationsareespeciallybeneficialduringperiodsofintensetrain-ingandstrictdieting.Toprotectleanbodymass,manycompetitivebodybuilders increase theirusage severalmonthsbeforecompetition.Thebranchedchainaminoacidsleucine,isoleucineandvalinearedirectlyinvolvedinbuildingmuscletis-sue . By carrying nitrogen, they assist the muscles insynthesizingotheraminoacidstopromotegrowthandrepair .Peopleconsumingahigh-proteindietshouldbesureto drink plenty of water and to get enough calcium.Proteinmetabolismgeneratesammonia,whichiscon-verted to urea and excreted in the urine and sweat.Drinkingplentyofwateraidsthekidneysinremovingthisnitrogenouswasteanddilutescalciumsaltswhichcouldformkidneystones.Notably,thereisnoevidencesuggestingthatstrengthathletesconsumingahigh-proteindiethaveanincreasedincidenceofkidneydisease.Thedatasuggestingthatahigh-proteindietcontributestotheprogressivenatureofdiseasecomefrompeoplewithpre-existingkidneyproblems.Manystudieshavedemonstratedapositivecorrelationbetweenproteinintakeandurinarycalciumexcretion. Results are equivocal regarding proteinintake and calcium absorption. Some studies showthatproteinimprovescalciumabsorptionwhileothersshowtheopposite.Calciumbalancecanbemaintainedduringhighproteindietsbyassuringadequatecalciumand phosphorus intake (at least the RDA, 800-1200mg/day)frombothdietandsupplementation.

Questions & Answers With John Parrillo


Q.A. To get the results you want, foodwill always work the most effectively.In years ofworkingwith bodybuilders

andathletes,wehavefoundthatfoodissuperior to all-supplement diets . Foodprovidessomething thatall-supplement

diets do not: the raw materials your body needs forgrowthorforstimulatingchemicalprocessesinvolvedin thebreakdown,absorption,andassimilationofnu-trients. The digestive process, for example, requiresreal foodcompletewith its balanceof nutrientsandfibertodothejobforwhichitwasdesigned.Thepresenceoffood,acids,andenzymesintheduo-denum(thefirstsectionofthesmallintestine)andthejejunum (the second section of the small intestine)stimulatestheproductionofhormonesrequiredfortheabsorptionofnutrients.Withoutfood,theseprocessesareinterrupted,andtheproperassimilationofnutrientsishindered .Otherimportantissuesareinvolvedaswell.Foodssuchaslegumesandotherstarchycarbohydratescon-tainspecialcomplexsugarscalledoligosaccharides.Thesesugarsexertahealthfuleffectonthegrowthofbeneficial bacteria in the gastro-intestinal (gi) tract.Onefamilyofthesebacteriaiscalledbifidobacterium.Becauseoftheoligosaccharideseffectonthistypeofbacteria,thesugarshavebeencalledbifidusfactors.When bifidobacterium and other helpful bacteria arepresent in the gi tract, they prevent dangerous andsometimes deadly bacteria such as salmonella andE.colifromcolonizing.Humanmilkisanotherfoodthatcontainsoligosac-charides, and it iswell known that breast-fed infantsquicklydevelopaprotectivepopulationofbifidobacte-ria.Oligosaccharideshavealsobeenshowntoprotect

cellsfromtheinvasionofthebacteriaresponsibleforcertain typesofpneumonia, influenza,andotherseri-ousrespiratorytractinfections. The bacterial population of the gi tract obviouslyplays an important role in nutrition and health . Sci-entists are nowexploring theuseof oligosaccharidesinthetreatmentofdigestivedisorders,elevatedbloodfats,andotherhealthproblems. Theabilityofoligo-saccharides to promote healthy bacterial growth un-derlinestheimportanceoffoodasthesourcefortheseprotectivefactors. Inotherwords,youcannotobtainsuchfactorsfromsupplements. IntheParrilloPerformanceNutritionProgram,westatethatfoodisthecornerstoneofnutrition.Ifyoudo not eat the proper foods --lean proteins, starchycarbohydrates,andfibrouscarbohydrates,nothingelsematters.Nosupplementcaneverprovidealltheben-efitsthatfoodsupplies.Wewerebuilttoprocessfood, proteins, carbohydrates, and fats not powderedorliquidsupplementsalone.Thatsnottosaycertaintypesofsupplementsarenoteffective.Theyarebutonlywhentakenwithfoodandatthepropertimeandinthepropercombinations.TheParrilloPerformanceNutritionProgramtellsyouexactlyhowtodothis.Ifyouwanttomakethebestpossibleprogresswithyourphysique,Isuggestthatyouforgetthehype(andthats what it is) surrounding all-supplement diets ormeal replacement programs and get back to basics.Andthatmeansfood.

Ive read a lot about using powdered supplements as meal replacements, either to lose body fat or put on mass. Are they effective or is this just hype?

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Q.A. Definitely. And the reason has to dowith themuscle fibers, the basic ele-mentof themuscle.Musclefibersare

divided into three types: slow-twitch(also called slow-oxidative (SO) orType I), fast-twitch oxidative-glyco-

lytic (FOG or Type IIa) and pure fast-twitch (FT orTypeIIb).Theslow-twitchfiberscontractslowly.Buttheycansustain theircontractionsfor longperiodswithout fa-tiguing.Thesefibersareusedmoreinenduranceactivi-ties such as long-distance runningor swimming.Ge-netically,athleteswithapredominanceofslow-twitchfibersperformwellinendurancecompetition. Slow-twitch fibers get most of their energy fromburning fat, a process that requires oxygen. This isfurther kindled by the fibers ample supply of bloodvessels,mitochondria(cellularfurnaceswherefatandothernutrientsareburned)andglycogenandbloodfatsinsidetheircells .Thepurefast-twitchfibersaredifferent.Theycontractrapidly but fatigue more easily. Their energy comesfromburningglycogen.Therearefewermitochondriain the cellularmake-upof fast-twitchfibers.Athleteswhoexcelinspeedorpowereventssuchassprintingorweightliftingappeartohaveahigherpercentageoffast-twitchfibers. Fast-twitch oxidative-glycolytic fibers contractquicklytoo,but theydonotfatigueasfast.Thismaybebecausetheyhavemoremitochondriathanthepurefast-twitch type but less than the slow-twitch fibers.

Butliketheslow-twitchvariety,fatcanbeburnedbythefast-twitchoxidative-glycolyticvarietyforenergy.Interestingly,youcanchangepurefast-twitchfibersintofast-twitchoxidativefibersbyhigh-volumetrain-ing such as long duration aerobics or intense high-intensity training. Furthermore, this type of trainingactuallyincreasesthenumberofmitochondriainfast-twitchfiberstolevelshigherthanthosefoundinslow-twitchfibers.Withmoremitochondriainmusclecells,the fast-twitchmuscle fibers burnmore fat. Throughhigh-volume training your body literally becomes asfat-burningmachine.Ifyouwanttoburnmorebodyfat,Isuggestthatyoudo high-rep work using heavy poundages.Work outintenselyso thatyouarebreathinghardeach timeyoufinishaset.Increasethefrequencyanddurationofyouraerobicstoo. This regimen is precisely how competitive body-builderstraintolosefatbeforeacontest.Itsanall-outapproachthatvergesonover-training.Butthatswhatyouhave todo to change the fat-burning capacityofyourmusclefibers.Remember too thatyoumust fol-low a high-calorie, nutrient-dense nutrition program(food and supplements) as outlined in the ParrilloPerformance Nutrition Program to fuel this level ofintensity .

Does weight training have any direct effect on fat- burning?


Q.A. Sticking to a multiple-meals nutritionprogram is easier andmore convenientthanmostpeoplerealize.Herearesev-

eral tips thatwill helpyouget all yourmealsin.First,cookseveralmealsahead

of timeeachdayandpack them inplastic containersuntil youre ready to eat them. That way, your foodisreadyformicrowaving. Second, incorporatemealsupplements such as the Parrillo Supplement Bar,ProCarb, or Hi-Protein Powder into your dailynutrition program. An example of an eat-anywheremealisaSupplementBar,severalricecakes,acanoftuna, and somefibrous carbs suchas rawbroccoliorcauliflower.Thisworkswellifyoucantprepareafullmeal.AnothergoodideaistoputacoupleofscoopsofProCarband/orHi-ProteinPowderinyourwaterbottle.Whenyourereadytoeat,fillitwithwater,anddrinkit,alongwithsomechicken,tuna,orricecakes,andsomerawfibrouscarbs.Imgladthatyourecognizetheimportanceofeatingfive,six,ormoremealsaday.Thispatternofeatingismetabolicallybeneficialinthreeways.Tobeginwith,multiplemealsthatincludestarchycarbohydrateshelpkeepinsulinconstantlypresentinthebody.Thispow-erful, growth-producing hormone helps make amino

acidsavailabletomuscletissueforgrowthandrecov-ery.Insulinsreleaseistriggeredbytheconversionofcarbohydrateintoglucosebytheliver. Frequentmealsalso increasethermogenesis, theproductionofbodyheatfromtheburningoffoodforenergy. Following ameal, yourmetabolic rate is el-evatedasaresultofthermogenesis.Sothemoremealsyoueat, thehigheryourmetabolismstays throughoutthedayforfatburningandmusclebuilding.Finally,withaconstantnutrientsupply,youarenev-erforcedintoastarvationmode.Withmealscomingat regular intervals,yourbody learns toprocess foodmore efficiently, and your metabolism is acceleratedasaresult . John Parrillo is the creator of the high-calorie ap-proach to losing body fat and burning muscle. Infact, a leading muscle magazine has called him anexerciseandnutritiongeniuswhoknowsmoremaxi-mizingmusclemassand losingbodyfat thananyoneelseintheworld.JohnistheauthorofthenewbookHIGHPERFORMANCEBODYBUILDING andhisbestsellingmanuals,TheParrilloPerformanceNutri-tionManualandTheParrilloPerformanceTrainingManual.

Like most people these days, I have a busy schedule. Often its hard to get my five to six meals every day. Got any suggestions?


Q.A.

Neverunderestimatethepowerofaero-bics in your training program. It hasnumerousbenefits, from fat-burning tocardiovascular health to improved re-coverymechanisms. Many bodybuilders, however, typi-

cally shy away from aerobic exercise, particularly inthegrowthseason, fearing that itwillcausea lossofmusclemass.This loss, however,has less todowithaerobicsandmore todowith improperdiet.Abody-builderwho losesmuscle during a period of aerobictraining is simply not eating enough to compensatefor the calories spent by the aerobic activity.Take inenough quality calories, and youll preserve musclemasswhileyourbodyfatdrops.Aerobicsforcesoxygenthroughyourbody,increas-ingthenumberandsizeofyourbloodvessels.Bloodvessels are the supply routes that transport oxygenand nutrients to body tissues, includingmuscles, andcarrywasteproductsawayformusculargrowth,repairandrecovery.theexpansionofthiscirculatorynetworkiscalledcardiovasculardensity.Yourabilitytobuildadditionalmuscleislimitedbyyour degree of cardiovascular density.Without aero-bics in your total bodybuilding program, your bodycant create any new supply routes for your newlydevelopedmuscles.Themorebloodvesselsyouhaveand the bigger they are, the longer andmore intenseyourworkoutscanbe.Inotherwords,thebetteryourcardiovasculardensity, thegreaterpotentialyouhaveforbuildingbiggermuscles.Doyouraerobicsinthemorningfor45to60minutes before breakfast. By exercising before your firstmeal,youbeginburning fattyacids forenergy in the

absence of glycogen.You become leaner as a result.Then later, the carbohydrates you eat are efficientlyre-suppliedtomuscles,withoutbeingturnedintobodyfat. Plus, yourmetabolism is activated for the entireday . Most people dont understand the importance ofaerobicintensity.Foralongtimenowyouveprob-ablybeenurgedtoachieveyourtargetheartratedur-ingaerobicactivity.Thisistheelevationofthepulsetoapproximately60to80percentofyourmaximumheartrate (220minusyourage).Reaching targetheart rateandkeepingitthereforatleast20minutesissupposedtoboostgeneralcardiovascularconditioning.Also,itsalwaysbeenassumedthatifyouexerciseatyourtargetheartratelongenough,youburnmorefat.Optimalcardiovascularisnotachievedbyjustraisingyourheartrate,butisratheroptimallyachievedbyin-creasingoxygenuptakeorVO2max.Thisrepresentsyourbodysmaximumcapabilitytodeliveroxygentotheworkingmuscles.SohowdoyouboostyourVO-2max?By exercising so intensely that yourebreath-inghard.Theharderyoubreathethemoreenergyyouexpend, and themore fat yourburn.Granted, less ofapercentageof fat isbeingburnedcompared to totalcalories, but more fat is being burned because moreworkisbeingperformed. Train consistently like this, and some importantmetabolic changes take place inside the body. First,themitochondria(cellularfurnaceswherefatandothernutrientsareburned)increaseinsizeandtotalnumberinside muscle fibers. Second, muscle fibers build upmore aerobic enzymesspecial chemicals involvedin fat-burning.Third,Aerobic exercise appears to in-crease levels ofmyoglobin, amuscle compound that

Ive heard that doing aerobic exercise is a good way to burn body fat, but wont it also cause me to lose muscle mass?


acceleratesthetransferofoxygenfromthebloodstreamintothemusclefibers.Remembertoeatmoreproteinsothatyoudontdevelopsportsanemia.Largermitochondriaandmoreofthem,greaterlevelsofaerobicenzymes,andincreasedbloodflowthesefactors all boost the fat-burning capability ofmusclefibers. The more aerobically fit you become and theharderyoutrain,themoreyourbodylearnstoburnfatfor energy.Soyoucan seewhy intenseaerobic is soimportantforleaningout. Endurance athletes have known these things allalong. Thats why bodybuilders can learn a lot fromthetrainingregimensofenduranceathletes.TheytrainregularlyandatlongdurationatorneartheirVO2max,and as a result their muscles are conditioned to relymoreheavilyonfatforenergyandlessonstoredcar-bohydrate(glycogen).Toapproachthetraininglevelofanenduranceathlete,performaerobicsseveraltimesaweek,atmyrecommendedduration.Butdontcoast.Work out hard, so that youre breathing hard. Theharderyoubreathe,themorefatyouburn.



Q.A. Itsoundstomelikeyourmightnotbetakinginenoughcaloriesthroughouttheday.Makesure

yourefuelingyourbodyproperlybyeatingfive,sixormoremealsperdaywithamplecaloriestofulfillyourenergyrequirments.Yourmealsshouldconsistofleanproteins,strachy,complexcarbsandfibrouscarbs.Thiscombinationwillgiveyouaslowreleaseofglucoseforsustainedenergylevelsthroughouttheday.Also,practicepre-andpost-workoutsupplementation,inadditiontoregularsupplementationofvitamins,miner-als,aminos,lipotropicsandothers.About30minutesbeforetrainingtakeasupplementsuchasMaxEnduranceFormula.Also, drink a carbohydrate supplement such asPro-Carbwhileworkingout.This should helpdelaytheonsetoffatigue.Toreplaceglycogenstores(musclefuel)followingyourworkout,supplementagainwithPro-Carboroneofoursupplementbars.

Halfway through my workouts. Im losing energy in the gym. I feel that this is stalling my progress. Whats wrong and what can I do about it?


Q.A. How do you get health and vitality?In a word, calories.Youve got to eat

moreoftherightkindsoffoodstobuildhealth.Unfortunately,somepeoplestillthinkthatlessismore;thatis, thefewercaloriestheyeatthemorebodyfat theyll lose.Theystartsubsistingondiets inthe600 to1000calories range,mostoftenwhile try-ing to follow rigorous aerobics and weight trainingschedules. These sub-calorie regimens dont provideenough food to fuel their energy requirements.Theirbodies go into a breakdown mode, in which muscletissue(includingheartmuscletissue)islost.Notonlythat,vitalnutrientsarepulledfromtissues tofuel thebody,depletingnutritionalreservoirs.Theconsequenceisexactlytheoppositeofwhatisdesired:poorhealth,sickness,injury. Sub-calorie diets also slow the metabolism, thebodys food-to-fuel process, making it easier for thebody to store fat.Nor canmusclebebuilt if theme-tabolismisntrunninguptospeed. The answer to getting lean,muscular, and healthyis increasing calories. On the Parrillo PerformanceNutritionProgram,yougradually increasecalories tolosebodyfatandgainmuscle.Dependingonyoursex,size,activitylevelandpresentmetabolicstate,youeatbetween2,000and10,000aday,sometimesmore. Whenpeoplefirst hear thatmyNutritionProgramallowsup to 10,000 calories a dayormore, they areamazed.Butnotallofthosecaloriescomefromfood.Acertainproportioncomesfromnutritionalsupplements.If youre eating 10,000 calories a day, for example,about4,000ofthosecaloriesareusuallyobtainedfrom

Im an active person who works out, either aerobically or with weights, about six times a week. My problem is that I always feel like Im out of energy. What can I do to keep energy levels high without gaining body fat?

food supplements such as medium chain fatty acidslikeCapTriandfromproteinandcarbohydratesup-plementslikeHi-ProteinPowderandPro-Carb. Nutritionalsupplementsplayakeyroleinmetabo-lismandnutrition.Usedinconjunctionwiththeproperfoods, they assist in decreasing body fat supportingmuscle growth, extending endurance and promotingbetterrecoveryandrepairaftertraining.Foodselectioniscritical .Myprogramincludesleanproteins (fish, white meat poultry, and egg whites),starchy carbohydrates (potatoes, yams, brown rice,legumes andwhole grain cereals) and fibrous carbo-hydrates (salad vegetables, green beans, cauliflower,broccoliandothers). Eachmeal should be structured to include a leanprotein or two starchy carbohydrates and one or twofibrous carbohydrates.This combinationof foodshastwoimportantbenefits:First,theproteinandfiberslowthe digestion of carbohydrates and consequentlythereleaseofglucosetoprovideconsistentenergylevels and sustained endurance throughout the day.Second, this combination provides a constant supplyofnutrientssothatyourbodycanmaintainitsenergy,growthandrepairstatus.Also,youshouldeatfivetosixmealsadayormore,spacedtwotothreehoursapart.Thispatternofeatingismetabolicallybeneficialfor three reasons .First,ithelpsnaturallyelevateyourbodyslevelofinsulin,ahormonewithpowerfulanabolic(growth-producing)effects.Oneof its chief roles in thebody is tomakeaminoacidsavailabletomuscletissueforgrowthandrecovery. Insulins release is triggeredby theconver-


sion of carbohydrate into glucose by the liver.Whenglucose is introduced into the bloodstream, the pan-creasreleasesinsulininresponse .Forgrowthtooccur,insulinmustbeconstantlypres-ent in the body so that amino acids and glucose canmoveintothemuscletissue.Followingameal,aminoacids remain available for protein synthesis for onlyaboutthreehours.Byeatingmealsofproteinandcar-bohydratetwotothreehoursapart,youassurethatyoursystemisreleasingadequateamountsofinsulin,which,inturn,canexertitsgrowth-producingaction. The second reason frequent meals are beneficialinvolves thermogenesis the production of bodyheatfromtheburningoffoodforenergy.Followingamealyourmetabolicrateiselevatedasaresultofther-mogenesis.Consequently,themoremealsyoueat,thehigheryourmetabolicratestaysthroughouttheday.

Third,with a constant nutrient supply, you are neverforcedintoastarvationmode,astateinducedbyre-peatedcyclesoflow-caloriedietinginwhichthebodypreparesitselfforfamine.Becausemealsarecomingatshorter, regular intervals,yourbody learns toprocessfoodmoreefficiently,andyourmetabolismisacceler-atedasaresult .



Q.A. Therearetwotacticsyoucanuse:thesfirstisdifficult,andthesecondiseasy.

Illstartwiththedifficulttactic.Firstofall,incorporatenegativesinyourbenchpress routine. Negatives, in which the

eccentric or lowering portion of the exercise is per-formed,enhanceneuromuscularefficiencytheabil-itytorecruitagreaternumberofmusclefibersduringmuscularcontraction .Bydoingnegatives,youtotallyexhaustlowthresholdnerve paths, allowingyou to systematicallywork thehigherthresholdnervepaths.Thisultimatelytrainsthewholemuscletofireatonce.Negativesbuildaquick-firingmuscleandyoubecomestrongerasaresult.Heavynegativesperformedwithaspotter,aswellas

My bench press hasnt increased in a year. What should I do?

fascialstretchingbetweensets,willincreaseyourgolgitendonreflexthreshold.Thehigheryourgolgitendonreflexthreshold,themoreintenselyyoucantrain.Thisleadstogreatergainsinstrengthandsize .Theeasiesttacticyoucanusetoincreaseyourbenchpressistoconsumemorecaloriestogainmoreweight.Concentrateongainingweightat the rateofapoundperweekper 100poundsof bodyweight.Todo that,graduallyincreaseyourintakeofleanproteins,starchycarbohydratesandfibrouscarbohydratesuntilyouaregainingatthesuggestedweight.Qualityweightgainofmusclewillhelpboostyourstrengthlevelsinallyourlifts,inadditiontoyourbenchpress.

sports nutrition guide - parrillo performance · bulletin #42 - creatine: ... bulletin #140 - the...

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