By Dayne Hudson
Now if you're like most fitness fanatics and bodybuilders, a visit to a buffet is a great excuse to eat like tomorrow's a myth, splurging on absolutely everything in sight.
And guess what?!
The news isn't all that bad.
Here's FIVE reasons why you shouldn't feel guilty about pigging out - and how it can actually HELP your progress!
1. LARGER PROTEIN SERVES = BETTER PROTEIN SYNTHESIS
You bet.
Studies (1) have shown that protein synthesis rates are HIGHER in subjects who consume less frequent meals but LARGER servings of protein per meal.
Although more research here is needed - the results at this stage are looking very promising.
But - a HUGEEEE serving of quality protein will certainly spur on some protein synthesis - and possibly better than what your body is used to!
GET INTO IT!
2. THERE'S NO MAXIMUM AMOUNT OF PROTEIN THAT CAN BE ABSORBED IN ONE SITTING
Some people will tell you that only 30-40g of protein can be absorbed in one meal.
However, that's a myth!
Protein absorption is a complicated thing - but there's no FIXED number here.
For instance those who are active, and exercise regulary, need MORE protein (2).
Also, the more mass you're packing - the more amino acids you need!
Eat up.
3. COMPLETE PROTEIN SOURCES ARE EVERYWHERE!
Buffets normally come with plenty of protein varieties - with all of them great for our health and muscle gains.
In Australia, we're known to indulge in lamb, prawns (called shrimps in the USA) along with steak.
And the good news is these are all COMPLETE sources of protein, meaning they contain all NINE essential amino acids - those that your body cannot make up.
Furthermore, all these sources are also high in the amino acid behind muscle protein synthesis, leucine (3).
Go on, don't be shy.
4. STORE SOME FUEL FOR YOUR NEXT WORKOUT!
Chow down on the carbohydrates, and store some glycogen for the coming sessions ahead!
Glycogen is simply many chains of glucose molecules stored primarily in the cells of the liver and muscles.
Your muscle cells convert the stored glycogen into glucose, while liver glycogen is converted into glucose for the entire body - including your central nervous system.
Re-fuel, re-charge.
5. YOU DESERVE IT.
Think back to everything you've achieved in the gym so far.
The personal bests, the days you walked in when the man on your shoulder tried to talk you out of it, the times when you were so tired but STILL came out the other side.
Think about the gains you've made and the lessons you've learnt about your body.
Think about it - you've come a LONG way.
It's ALL progress.
So it's time to reward yourself, and think about how much further you'll be the next time you visit your favourite buffet!
But for now, enjoy yourself.
You deserve it.
Stay Fit, Stay Flexed!
REFERENCES
(1) Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, ANtoine JM, Prugnaud J, Beaufrere B, Mirand PP. Pulse feeding improves protein retention in elderly women. Am J Clin Nutr. 1999 Jun;69(6):1202-8.
(2) Lemon PW. Beyond the zone: protein needs of active individuals. J Am Coll Nutr. 2000 Oct;19(5 Suppl):513S-521S.
(3) Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. 2006 Feb;136(2):533S-537S.
