Nutritionist Critiques Chris Bumstead's Full Day of Eating
04 Sep 2024 (14 days ago)
Intro
- Chris Bumstead eats a breakfast of lean steak, oatmeal with almond butter, and a protein shake.
- He cooks the steak in butter which is a stable fat and will not oxidize at high temperatures.
- He consumes a protein shake after his meal to increase his protein intake.
Free Sample Flavors Pack of LMNT
- A free sample variety pack of electrolyte powder is available with any purchase of the electrolyte powder.
- The electrolyte powder can be consumed in part or whole, depending on the consumer's level of activity and goals for the day.
- The electrolyte powder can be used to control appetite and is a good way to start the day.
Collagen
- A recent study found that adding collagen to whey protein increases connective protein synthesis.
- Combining whey protein with collagen increases leucine levels, which spikes muscle protein synthesis, and glycine, which spikes connective protein synthesis.
- Whey protein by itself can lower glycine levels, possibly due to an insulin spike.
Breakfast
- Frozen blueberries are nutritionally comparable to fresh blueberries, as they are often frozen immediately after harvest, preserving their nutrients and preventing oxidation.
- This breakfast contains approximately 1,000 calories and 80 grams of protein, demonstrating that a high-calorie meal can appear deceptively small in volume.
- Extending the overnight fasting period, even without adhering to strict intermittent fasting protocols, can be an effective strategy for calorie control and muscle preservation.
Meal 2
- Chris Bumstead's second meal consists of 250g of baked and peeled yellow Japanese sweet potato and 225g of 93% ground turkey.
- This meal is estimated to be around 700 calories based on information from various apps, although the accuracy of this information is uncertain.
- The speaker finds the taste of 93% ground turkey to be similar to the smell of a wet dog.
Adjusting Your Carb & Fat Intake
- To determine your calorie needs, gradually increase your food intake until you gain approximately one pound of body fat, then slightly reduce your intake.
- When adjusting your diet, maintain a consistent intake of protein while modifying your carbohydrate and fat intake based on your body's response.
- If you reduce your fat intake by a certain number of calories, compensate by increasing your protein intake by half that amount. Apply the same principle when reducing carbohydrate intake.
Sweet Potatoes
- It is stated that the orange Japanese sweet potatoes are more rich in beta carotene, while the purple ones are a better source of antioxidants.
- There is newer evidence suggesting that pre-workout carbohydrates do not significantly impact performance.
- New evidence suggests that the act of swishing carbohydrates in one's mouth, rather than ingesting them, can improve performance, potentially due to receptor stimulation.
Post-Workout Protein & Carbs
- Chris Bumstead consumes a post-workout shake containing dark chocolate protein and carbohydrate powder, totaling 52g of protein and 50g of carbs.
- While consuming carbohydrates post-workout may not be crucial for everyone, it could be beneficial for individuals with depleted glycogen stores, such as those following a low-carb diet or training in a fasted state.
- Although Bumstead's carbohydrate intake might not significantly impact his glycogen replenishment due to his adequate fuel intake, his approach has yielded positive results, making it a valid strategy for him.
Meal 3
- Chris Bumstead's meal consists of pasta imported from Italy and ground turkey. This meal contains 1,336 calories.
- European wheat, which is used in Italian pasta, has a lower gluten content than other wheat.
- This meal is considered large for the evening, as it might affect sleep. It is generally recommended to consume more calories in the morning and taper down as the day progresses.
Supplements
- Revive glucose and betaine HCL pills are taken to aid digestion and reduce bloating.
- Aloe vera juice is being tried for the first time to help with digestion.
- Drinking water with meals is avoided to prevent enzyme dilution, which can make digestion harder and affect the ability to finish meals, especially during the offseason when trying to gain size.
- Drinking water with meals can dilute enzymes and potentially affect digestion, though it is unclear if it impacts absorption.
- Betaine trimethyl glycine is noted for its benefits to mitochondrial health and NAD function, contributing to longevity.
Meal 4
- Meal four consists of wild Alaskan salmon burgers, half an avocado, a tablespoon of olive oil, 220 grams of rice, arugula, and salad dressing.
- Wild-caught salmon is a good source of protein and healthy fats, while arugula is a low-oxalate green vegetable that is easy to digest.
- Instead of a large meal, a protein shake with whey protein and Greek yogurt would be a lighter option for the last meal of the day, aiding digestion and sleep.
Total Calories
- Chris Bumstead consumed 4,551 calories and 344g of protein in the analyzed full day of eating.
- While slightly low in calories for his size, Bumstead's protein intake mitigates muscle breakdown risk.
- Bumstead prioritizes nutrient-dense foods and manages food intolerances.