21 August, 2007

Solid versus Liquid nutrition

Question

WHAT is your take on solid versus liquid nutrition? Some people are big on liquid meal replacements, some are not. What do you think?

Answer

Individuals normally arrange a nutritional consultation with me when they hit a plateau while trying to gain lean body mass. Upon reviewing their food diary, it becomes apparent that they take in two to three meal replacements a day. The first task I give them is to start eating their meals and stop drinking them.

The problem with a reliance on liquid meals is the lack of fibre. This will eventually compromise the healthy bacteria in the digestive tract. This means the body will have a decreased ability to absorb the nutrients.

Outside of the post workout shake, I prefer that all meals be solid instead of liquid. The reasons why are listed below:

Solid food is more thermogenic, or fat-burning, and helps build more muscle than liquid food.

Low glycemic solid food choices allow you to control your blood sugar levels and your body’s insulin management. This helps regulate the output of your stress hormone cortisol.

Solid food provides satiety, which helps control sweet cravings.

Solid food provides you a broad variety of nutrients.

Liquid meals are recommended only in cases where it is the only alternative to skipping a meal because of scheduling problems or particular circumstances, such
As taking a flight, where the meal choices are a blueberry muffin or sweet and sour fried snacks,

The argument that you don’t have the time to cook and prepare your meal is a poor excuse. You could cook most of your meals at the weekend, freeze them and defrost them the night before. Or you could cook your meals for the day first thing in the morning.

Tip of the Week

CONTRARY to myth, muscle does not weight more than fat, it is just more dense. After all, a tonne of feathers weighs the same as a tonne of steel.