Nutrition

There are many articles about gaining (quality) weight and its importance in performance in strength-related competitions.

Providing the right building blocks and supporting an anabolic hormonal environment through sound nutrition will accelerate recovery from injury.

After serving four years in the Marine Corps and one tour in Iraq, I was finally done. I had served my country valiantly and fought for my freedom. I said to myself, “It’s time to let loose.” So I did exactly that. Five months and thirty pounds of fat later, I was a mess.

Dr Serrano, I have a tough time bouncing back after making weight for MMA fights and powerlifting events. I have to work hard to get my weight down, but then I feel depleted by the time I need to compete. What is the best way to drop 5 lbs leading up to a weigh in?

In a perfect world, athletes would eat real food in balanced amounts of carbs, proteins, and fats about every 2–3 hours. We would also eat the proper foods before and after training to give fuel for the workout and fuel for the recovery after the strenuous exercise.

I’ve been using the Dietary Fat Loading plan since the article was posted about a month ago, and I’ve seen a 10-lb drop in body fat based on a caliper test.

Testosterone decreases protein degradation and increases protein synthesis, and most evidence concludes that it has a significant effect upon muscle tissue.

Everyone at one point or another wants to lose weight or get “ripped.” Some of these people succeed in their goals and strive to keep improving. However, many fail miserably and make excuses as to why they didn’t succeed.

You are wasting your time! That’s right. I said it. You are spending countless hours in the gym and hundreds of dollars on organic foods and exotic supplements, and you’re wasting your time!

It may be due to my recent bout of carbophobia, but whenever I was asked about carbohydrate use for strength athletes, I’d shrug my shoulders and say, “eat more protein.”

Up to a point, every strength athlete is better off leaner. Depending on the sport, there is a level of being too lean, but few reach this unfamiliar territory, especially powerlifters.

I’ll start off by putting it simply—you must train hard and recover hard! Here are some healthy ways to recover your body and restore your muscles!