Sarcev's secrets to success; nutrition tips from IFBB pro Milos Sarcev

Flex, May, 2004

Q: About halfway through the day, my body crashes, and I've noticed that my training has started to suffer. What can I do about it?

A: You are probably not eating properly in order to support the demands you're placing on your body. Of course, you need to get plenty of rest and spend time relaxing to combat the stresses of life and training, too. The single variable that's most within your control, however, is your nutrition program.

First, you should eat throughout the day, emphasizing protein consumption at each meal. Strive to take in at least 30 grams of protein at each substantial meal. Protein will satiate you; it will also help regulate your blood-sugar levels, often the culprit with the symptoms you're describing.

If you do get to the point where you feel like you've just hit a wall (or are about to), you need to take in a quick energy source. Many people might tell you to take in carbs at that point, but I recommend a readily digested protein shake or food source. This will help if you're low on blood sugar or amino acids. When you're low on either of these, you might experience symptoms such as dizziness, cold sweats, lightheadedness, mood swings, poor concentration and/or fatigue. Providing your body with quick protein calories will combat this. The sooner you get them in, the better.

When you consume a protein shake, the excess amino acids will be converted to glucose, a good long-term fuel source. The amino acids also provide the building blocks for body chemicals that govern drive and concentration--the push that will get you through your workout later on. With protein, you get the blood sugar support of a low-glycemic-index carb, no insulin overshoot, and no lethargic feeling, such as that which often comes about an hour after taking in a high-carb meal.

I recommend a whey protein shake (up to 50 grams of protein). You can take one with or without carbs (depending on your overall caloric needs and goals). Shortly before a workout, emphasize protein shakes with carbs. If you're just trying to make it to your next meal, drink a shake with few carbs.

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* Green tea not only provides fluids, but it is also high in antioxidants. Bodybuilders can choose this as a great early-in-the-day beverage.