All year round, Adam Carriker is taking the pulse of Husker Nation. In the “Carriker Chronicles” video series, he breaks down the latest NU news, upcoming opponents, player updates and recruiting information, and he offers his insight into the X’s and O’s and more.
In Wednesday’s episode, Carriker breaks down his top three most asked nutrition and diet questions, including how much protein should you eat, how much water should you drink and more.
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Here’s the transcript from today’s show:
“Welcome everybody to the Carriker Chronicles, the people’s show, and it’s Workout Wednesday. And every week I get so excited for Workout Wednesday — I come straight from the gym. It’s the third week in a row I haven’t even showered. So I’m sure everybody in the studio right now is enjoying my wonderful aroma. I’m sure I smell like fresh pancakes in the morning, a valley full of daisies, if you will. How’s my hair?
Let’s light this candle, shall we?
So here are the three most common questions that I get asked about nutrition from most people that I know. No. 1, protein. How much protein should I take on a daily basis, whether I’m a competitive athlete or if I’m just trying to live a healthy lifestyle?
Now, if you’re a competitive athlete… For example, when I was 300 pounds, I was told anywhere from 75 percent of your body weight to one gram of protein per pound of body weight that you weighed. So I always took one gram of protein per pound of body weight would be 300 grams of protein a day, whether it be a protein shake, chicken breast, Greek yogurt, whatever the case may be. Or the minimum for me as a competitive athlete at the time was 225, 75 percent of my weight. 225 to 300 a day was what I took cause I weighed approximately 300 pounds at the time.
Now, just trying to live a healthy lifestyle, it’s a little bit different. You don’t need as much of protein. You can literally go 50 percent to 75 percent of your body weight. So as a 300-pound athlete, if I wasn’t participating in sports, I could have taken 150 grams of protein a day, up to 225 and been just fine.
Now, you don’t wanna take too much protein. Just a heads up because there are some negative ramifications if you do, and just a heads up, there’s six things that I came across. No. 1, weight gain. You don’t really wanna gain excess weight. Most people I know don’t anyways. No. 2, increased body fat, kinda the same thing. It’s one of those things, where if you stay within the parameters that I’ve given you, you’re gonna be perfectly fine. If you go over, there’s really no positive side effects from it. There’s just some negative ones that come out of it. Some other long-term health effects, possible heart issues, possible kidney issues, things of that nature. Just stay within the parameters I’ve given you, and you’ll be perfectly fine.
Here’s a couple other things that are just kind of unpleasant. Bad breath, nobody wants that, right? And too much nitrogen can build up with protein, so your body ends up trying to flush it out, so end up drinking a lot of water cause you’re constantly thirsty and, yet, living in the bathroom. Nobody wants that, right?
And one last note about the protein, you wanna take the same amount of protein on your off days as you do your workout days. You don’t get the largest arms on the D-line, while you’re doing the curls. You get ’em on the next two days that you take off, when your body is building itself back up.
The second most frequently asked question I get is how much water should I drink everyday. How do I know if I’m hydrated or not? Real easy and simple rule. Again, when I was 300 pounds, I was always told drink half your body weight in ounces of water, so I tried to drink 150 ounces of water a day. Now, it does vary on your activity level though. For example, I, my senior year at Nebraska I weighed 290, we did two-a-days. It was hot. It was humid. So we’d always weigh-in before and after practice. And there was a practice I weighed 290 and afterwards, after two-hour practice, I lost 12 pounds. I was 278, so the rule was for every pound of body weight that you lost you had to drink a Gatorade, so I had to drink twelve Gatorades. Let me tell you, I was living in the bathroom. The point is start with the baseline of half your body weight in ounces of water, so for me at a 300-pound athlete at the time, it was 150 ounces, and then, adjust it based on your particular activity level.
And one last thing, if you wanna check how you’re hydrated, maybe a little off color, but look at your color of your urine. If you’re clear, you’re good to go. If you’re brown, drink now. Basically the more clear you are the more hydrated. The more yellow to brown, drink now. The more yellow or brown you are the less hydrated you are. Easy way to tell if you are hydrated or not.
The last question I get asked most frequently, what’s the one thing I can do to increase my performance as an athlete or just how I feel good or how to feel good and look good for my everyday healthy lifestyle. Eat more greens. It’s very simple. Most people eat three to four meals a day on average. Most competitive athletes, four to six meals a day. You wanna try to get 3-5 servings of greens a day. Now, if you’re worried, hey that’s an awful lot, Adam. No. 1, look on the back of these containers. A lot of times, a serving isn’t as much as you think. A lot of times, you can get two servings in one meal. Now, to keep it real simple, no matter what you’re doing, if you average three servings of greens a day, you should be good to go.
Now, the Carriker Chronicles, the show itself. All the video issues have been resolved. You can watch it no problem. Go to omaha.com/carriker, click on the video at the top. It’s the easiest way to avoid any issues and it will work, I’ve been told. Do me a favor, pass the word to all of your friends because some people have had some issues. Those have been cleared up. Help me get the word out so that people can enjoy this wonderful show. Tune in tomorrow for Prediction Thursday. One of my wonderful children will be on and they always steal the show, and I’m nothing more than the sidekick. That has been your workout tip of the week. You’re welcome.”