What's the secret?
The secret comes down to macronutrient selection and right here, you need to have protein. As I detailed in Season two, an experiment in which subjects consumed a caloric surplus of 800 calories (three,360 kJ) for eight weeks gained an typical of just 1.7kg, and it was fat-free mass (the good stuff like muscle, skin and water).
The standard equation of 29,400 kJ in a kilo of fat would have them gaining 6.4kg! The raised eyebrows in the international fitness community homed in on the supply of the surplus – slow-release protein casein. Therein lies the secret.
You know the saying ‘A calorie is not a calorie’? Whilst they may possibly in theory behave similarly in terms of fuel and body mass, calories behave differently based on whether or not they come from protein, fat or carbohydrates. The super science is thermogenesis, which essentially renders numerous calories missing in action (like magic). In truth, it’s not as mysterious just, it takes a higher percentage of energy from protein to generate power or heat than it does carbs or fat – believe 30 per cent versus carbs’ five to ten per cent and fat’s two to 3. That is, practically all calories from fat are fair game for storage.
Apply this disappearing act to the surplus above and you can see where we’re going. When you are hungry, you can go over your day-to-day calories by means of a whey or casein protein shake and not pressure about fat acquire. But caveat calorie cheat – it only applies to the protein portion of the surplus calories, so don’t go mistaking a T-bone as one hundred per cent protein the fat portion nevertheless complies with regular laws of physics.
To get maximum bang for your extra food-price range buck, find a protein supply with negligible carbs and fat. It is that basic.
Dayne Hudson (pictured) is a sports nutrition specialist. He also hosts FIT'N'FLEXED on the TEN Network.