Whether you want to pack on muscle or lose weight, there are some food fundamentals you just can't overlook. Clinical homeopath Sean Penny dispels some diet-related myths.
When Rocky was released in 1976, Sylvester Stallone became a celebrity overnight. Sweat-stained grey tracksuits skyrocketed in popularity as did running up stairs in public places and raising your arms in triumph.
In fact, the movie's brassy theme music still stirs goosebumps among athletes and wannabes worldwide.
Boxers and iron-pumpers will no doubt also remember Rocky cracking countless eggs into a blender and whisking them into a gluggy-protein drink, which he then gulped straight from the blender with ample spillage. It's a scene that inspired beefcakes worldwide.
Given that energy shakes, raw eggs and co have remained popular over the following three decades, it's interesting to learn that loading up on bucketloads of high-protein foods doesn't actually help build muscles any more so than a normal intake of protein. And it's certainly not ideal before a grinding workout.
"Contrary to popular belief, high-protein diets are not the key to building muscle," says Sean Penny, clinical homeopath at Dubai Herbal and Treatment Centre.
"In fact, authorities on this subject recommend a basic ratio of 55 per cent carbs, 25 per cent protein and 20 per cent fat to provide the necessary nutrients to build good quality muscle. Timing of meals and when to eat proteins or carbs is very important. Supplementation with good quality products to support muscle growth is very helpful."
These protein drinks are hardly ideal for boosting energy prior to a workout too.
"It boggles the mind," says Penny, who does a lot of consultation with athletes.
"Protein is good for muscle repair, but not energy. I once spoke to a weightlifter who had drunk protein drinks for decades. He said they were totally useless; they didn't provide him with the energy he needed. But he liked the taste, though!"
What the weightlifter probably needed was more carbohydrate to sustain energy, not just a protein overload.
Yet, it also comes down to your body and your individual needs. Devising a diet plan is a matter of finding the right balance for your body and your needs (ie, losing weight or building muscle).
Whether you're a gun athlete or a regular Joe, the ideal diet differs from person to person, says Penny. There are broad guidelines but, like a pair of gym shoes, one diet doesn't fit all.
So if you're thinking of adopting a protein-packed diet, think again. Overall, the basic guidelines for elite athletes and regular guys are not in fact that radically different.
"The nutritional fundamentals for both elite sportsmen and other men in Dubai are actually quite similar," says Penny.
"In fact, the following is considered fundamental to all people: vitamins, minerals, anti-oxidants, enzymes, probiotics, essential fatty acids and glyconutrients. These are considered critical to optimal cellular function.
"Elite athletes will usually have higher demands for anti-oxidants, vitamins and minerals," he adds. "The ratio of fats, proteins and carbohydrates depends largely on the demands of the sport."
So what if I'm not a pro athlete?
For those who are not elite athletes - and it's safe to say they're in the majority - nutrient requirements depend somewhat on their age.
But there are some guidelines that apply broadly and regardless of age, says Penny.
"Emphasis should be placed on increasing consumption of cruciferous vegetables (eg, cabbage and broccoli) and supplementing with nutrients specifically aimed at prostate support."
Penny says that a person's diet "depends on the person's goals and any medical conditions they may have." In general, it should consist of "40 to 60 per cent carbohydrates, 25 to 50 per cent protein and 20 to 25 per cent fat."
At the Dubai Herbal and Treatment Centre, Penny's clients first undergo a body composition analysis, examining their body's muscle and fat distribution. After this, they go on a three-month programme, starting with a two-week detoxification programme.
They adopt a diet of lean meat, fish, wholegrain carbohydrates and fruit and vegetables, among other foods. In addition, they take supplements.
Every two or three weeks, their fat and muscle ratio is again monitored as different dietary arrangements are tinkered with. For example, some people may lose weight with carbs for breakfast. Others may with protein for breakfast.
Yet without going to such measures, some of the basic guidelines involved can be adopted in any mug's diet. Lots of fruit and vegetables (preferably raw) with greens and "dark and colourful" vegetables the most preferable.
Also lean towards wholegrain carbohydrates and low-fat protein sources such as nuts, pulses, lean chicken and fish. Dairy products are not on the menu.
Quality and timing
The quality of food after a workout is essential to muscle-building, if that's what you're after, says Penny.
Timing of meals also depends on whether you want to gain muscle or lose weight. For example, if you want to lose weight, then you shouldn't consume carbs after 7pm. (Within the context of a tailored diet plan, that is.)
Even for those who don't pound frozen carcasses or aspire to be a world champion, regular exercise is essential. No exceptions.
"A minimum of 30 minutes per day is necessary. How much should be aerobic and how much should be weights depends on body composition but generally speaking 20 to 30 per cent weights and 70 to 80 per cent aerobic exercise. Do not neglect the weight training."
And consistency is a must, adds Penny. Doing three long workouts a week is not the same as a 30-minute exercise session every day. If you want the Eye of the Tiger, regular exercise is the key.
Liquid diet
Hydration is important in the UAE's climate, especially if you work outdoors or exercise a lot. So how much should we be drinking?
"A general guideline is to divide your weight in kilograms by 30," says Penny. "So if you weigh 70kg you should drink 2.3 litres of water per day. Quality is just as important. I personally believe that reverse osmosis water is the best option in Dubai."
Reverse osmosis is a method of water purification that filters chlorine, organic chemicals and other particles while disinfecting any other microbes. (Sharjah-based company SoSafe produces reverse osmosis water purifiers, www.sosafe.net.)
Choosing the right supplements
Penny feels most guys in the UAE require supplements, as the nutrients present in the average diet are inadequate. However, not all supplements do the job, he notes.
"There has been a significant decline in micronutrient content in our foods over the decades and the need for supplementation is on the rise.
"This is particularly applicable to Dubai where, to the best of my knowledge, most fruits and vegetables available would have been picked unripe. This leads to significantly lower levels of nutrients that those found in vine-ripened fruits and vegetables," says Penny.
"I believe a good wholefood supplement is fundamental to support basic cellular function. Wholefoods are a far better option than the synthetic/fractionated vitamins, which are found in most health shops or pharmacies."
So how do you tell the difference? Penny says to look at the ingredients. If there are no fruits or vegetables mentioned, chances are it's not a wholefood supplement.
While a synthetic vitamin might have a natural structure, it lacks other compounds present in its natural state that contribute to a vitamin's benefits.
The Dubai Herbal and Treatment Centre stocks wholefood supplements such as Spirulina, Green Phyto Powder, Fruit and Veggie complete and Opti Vitamin/mineral supplement. The Organic Café in Satwa and the Greens stocks wholefood supplements by Pure Planet.
Raw vegetables, wholegrain this-and-that and supplements... it all sounds a bit sad. However, it's not all wholefood gloom, says Penny, who reckons there's always "room for indulging".
The odd chocolate, ice-cream or whatever blows up your skirt is fine. So if you're hanging out for some blended raw eggs as a special treat, that's alright. Just know that it isn't going to help you hammer Apollo Creed. Right, Pauly?
Fruit and veg that deliver the goods
Some tips from Penny on choosing fruit and vegetables.
- Avoid fruit that is green harvested: In other words, fruit cut off from the stalk while still green. The reason for this is that many of the nutrients get transferred to the fruit as it ripens. Removing the fruit before it ripens means that the fruit is lacking in vitamins and minerals.
- Look out for fruit labelled 'air freighted': While this is expensive, 'air freighted' or 'vine ripened' produce should be higher in nutrients.
- Organic produce: This is farmed using fewer pesticides, but is not necessarily vine ripened.
