May 16 2014, 02:31 PM, updated 12y ago
QUOTE
Alan Aragon: It really makes no difference from a purely physiological standpoint as long as macronutrition is in check. This is evidenced by the mere fact that you can take ten different coaches (or competitors) and see that they have ten distinctly different approaches to pre-contest preparation. Nevertheless, their athletes will all show up on stage at the maximal degree of leanness that their genetics will allow. You’ll never see a competitor magically show up in better shape than he once did all because of switching out one doughnut per week with a cup of brown rice and a tablespoon of olive oil.
In some cases, “clean” foods can be more satiating because of their water volume and fiber content (i.e. a potato versus three tablespoons of syrup). Therefore, dominating a pre-contest diet with calorie dense “dirty” foods might not give the dieter as much mileage in terms of feeling full enough under restricted calories. By the same token, completely eliminating calorie dense junk foods gives the dieter a false sense of accomplishment and short circuits the performance enhancing capabilities of eating indulgent stuff to elevate mood. If you can “spike” up your mood with food you love the taste of, regardless of clean or junky, you can definitely boost your training performance. Therefore, you can maintain more strength and/or endurance in the face of a caloric deficit. The food-mood-ergogenesis-body composition cascade is something many physique athletes fail to take advantage of.
On a final note about clean versus dirty dieting, the effects of eating hot dogs and syrup for your protein, carbs, and fat versus eating typical health-nut bodybuilding fare would only impact the athlete in the long term. I’m talking about the cumulative effect of years of not ingesting disease preventive and immune enhancing nutrients typically lacking in classic junk food. So, to summarize the answer, keep the junk in the minority of your overall daily or weekly calories (say 10–20 percent), and you won’t suffer any short- or long-term consequences.
Layne Norton: No, there is no reason one can’t have white rice, white bread, or the like when trying to lose fat. Most people are so concerned about the glycemic index of these foods that they don't realize the glycemic index is only measured when a carb source is eaten by itself. If you combine the carb source with a protein, fat, and fiber found in a complete meal, the glycemic index is essentially blunted and washed out by the other foods.
Martin Berkhan: From a purely physiological standpoint, it probably doesn´t matter if you’re including foods in your diet that may be labeled unclean by the generic bodybuilder. As long as protein remains a constant, there won’t be any measurable differences in fat loss in the short term when comparing two diets where the rest would be made up by either “clean” or “unclean foods.”
In some cases, “clean” foods can be more satiating because of their water volume and fiber content (i.e. a potato versus three tablespoons of syrup). Therefore, dominating a pre-contest diet with calorie dense “dirty” foods might not give the dieter as much mileage in terms of feeling full enough under restricted calories. By the same token, completely eliminating calorie dense junk foods gives the dieter a false sense of accomplishment and short circuits the performance enhancing capabilities of eating indulgent stuff to elevate mood. If you can “spike” up your mood with food you love the taste of, regardless of clean or junky, you can definitely boost your training performance. Therefore, you can maintain more strength and/or endurance in the face of a caloric deficit. The food-mood-ergogenesis-body composition cascade is something many physique athletes fail to take advantage of.
On a final note about clean versus dirty dieting, the effects of eating hot dogs and syrup for your protein, carbs, and fat versus eating typical health-nut bodybuilding fare would only impact the athlete in the long term. I’m talking about the cumulative effect of years of not ingesting disease preventive and immune enhancing nutrients typically lacking in classic junk food. So, to summarize the answer, keep the junk in the minority of your overall daily or weekly calories (say 10–20 percent), and you won’t suffer any short- or long-term consequences.
Layne Norton: No, there is no reason one can’t have white rice, white bread, or the like when trying to lose fat. Most people are so concerned about the glycemic index of these foods that they don't realize the glycemic index is only measured when a carb source is eaten by itself. If you combine the carb source with a protein, fat, and fiber found in a complete meal, the glycemic index is essentially blunted and washed out by the other foods.
Martin Berkhan: From a purely physiological standpoint, it probably doesn´t matter if you’re including foods in your diet that may be labeled unclean by the generic bodybuilder. As long as protein remains a constant, there won’t be any measurable differences in fat loss in the short term when comparing two diets where the rest would be made up by either “clean” or “unclean foods.”
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