Muscle & Fitness UK – August 2019

AUGUST 2019 / MUSCLE & FITNESS 99

What does this mean for us?

So, what does this all mean for us as bodybuilders?
Well, as a population, bodybuilders generally consume
more than the average person (more carbohydrates,
protein, fats and vegetables). Consequently, the
stress on our GI tract to digest and absorb nutrients
is even greater, and as such could cause/ exacerbate
existing deficiencys and potential IBS functional
symptoms. Our gut is also connected to our brain via
the brain-gut axis(5), and as such the gut is responsible
for partial thyroid hormone conversion of T4 to
T3. Bacteria within the GI tract are responsible for
producing an enzyme that converts up to 20% of T4
to T3 hormones that are essential for stimulating our
metabolism. Inflammation and IBS within our gut
can cause brain-gut axis dysregulation, causing a
decrease in T4 to T3 conversion which ultimately may
slow down metabolism. If left untreated, this could
lead to long-term problems with digestion; meaning
daily insufficient nutrient uptake, constant abdominal
discomfort, irregular bowel movements, lack of
progress with regard to building muscle, worsened
sleep, heightened stress, decrease in metabolism
leading to weight gain/ more difficulty losing weight
and as a result decreased muscle synthesis, growth
and repair. It is evident then, that the importance of
treating functional symptoms of IBS and inflammation
is paramount to building healthy dense muscle.

LOW FODMAP HIGH FODMAP

VEGETABLES AND LEGUMES

Bamboo shoots

Bean sprouts

Broccoli

Cabbage, common and red

Carrots

Celery (less than 5cm stalk)

Chick peas (1/4 cup max)

Corn (1/2 cob max)

Courgete

Cucumber

Aubergine

Green beans

Green pepper

Kale

Lettuce e.g. butter,

iceberg, rocket

Parsnip

Potato

Pumpkin

Red peppers

Spring onions (green part)

Squash

Sweet potato

Tomatoes

Turnip

Garlic

Onions

Aparagus

Beans e.g. black, broad,

kidney, lima, soya

Caulifower

Cabbage, savoy

Mange tout

Mushrooms

Peas

Spring onions (white part)

FRUIT

Bananas, unripe

Blueberries

Cantaloupe

Cranberry

Clementne

Grapes

Melons e.g. honeydew,

Galia

Kiwi fruit

Lemon

Orange

Pineapple

Raspberry

Rhubarb

Strawberry

Apples

Apricot

Avocado

Bananas, ripe

Blackberries

Grapefruit

Mango

Peaches

Pears

Plums

Raisins

Sultanas

Watermelon

MEAT AND SUBSTTUTES

Beef

Chicken

Lamb

Pork

Quorn mince

Cold cuts e.g. ham

and turkey breast

Chorizo

Sausages

Processed meat

(check ingredients)

Low FODMAP Food Chart - http://www.IBSDiets.org

PHOTO CREDITS: BIGSTOCK