Food & Beverage Asia December 2020/January 2021

INGREDIENTS
23
AN IDEAL MEAL PLAN
Active nutrition is a complex and scientific
approach to defining nutrition and meal
plans for sports enthusiasts. The approach
is not limited to only defining the calorie
value of food intake but also various other
elements like the right timing to consume
macro nutrients and body types.
An athlete with an ectomorph body type
may require a completely different type of
meal plan from an endomorph athlete but
this depends on the differences in a lean
body mass.
Protein plays a key role in muscle repair
and growth that is integral to maintaining
an athletic body geared for endurance.
Once the total protein required for
maintaining the lean body including
the muscles each day is determined by
bioelectrical impedance or estimated from
a height and weight chart, then the protein
needs to be distributed at each meal and
after exercise. Not just total protein but
protein at each meal is important since
muscles do not store protein but take up
amino acids from the blood stream after
meals and release them into the blood
between meals. Muscle protein synthesis
and breakdown follows this 'ebb and flow'
pattern between meals and after exercise.
For average individuals, exercising five
times per week for 30-60 minutes, a
protein shake with at least 20g of protein
should be consumed within 30 minutes to
one hour after exercise.
Carbohydrates serve as the primary
source of energy during activities of higher
intensity. Eating a load of carbohydrates
right before a strenuous activity or run
is essential to keeping the fast emission
of energy and prevention of burnout.
Dietary fat also plays a key role in helping
individuals meet their energy needs as
well as supporting healthy hormone levels.
PROTEIN – THE ARCHITECT OF
MUSCLE POWER
In general, exercise has profound impact
on human bodies, as any form of physical
activity results in structural, metabolic,
hormonal, neural and molecular
adaptations that increases the level of
force or power that is sustained by the
muscles. Protein is an invaluable nutrient
for muscles growth and recovery. In
a research published by the American
College of Sports Medicine, it is indicated
that muscle mass is built when the net
protein balance is positive, in other words
when muscle protein synthesis exceeds
muscle protein breakdown. Research
also shows muscle protein turnover is
the greatest after people are engaged in
workouts.
Dietary protein for athletes plays an
integral part in growth and repairing
of their damaged cells and tissues,
synthesising hormones and enabling a
variety of metabolic activities in their
body. Protein can also improve metabolism
as protein has a higher thermic effect
than carbohydrates and fats, which
further escalates the metabolism rate of
an athlete. Like carbohydrates, protein
FOOD & BEVERAGE ASIA DECEMBER 2020 / JANUARY 2021