Bodybuilding is sixty percent Nutrition, twenty percent exercise, and twenty percent recovery. This long standing calculation has been the Holy Grail of body transformation for every athlete, solider, or showman competitor for years. It really supports the statement “You are what you eat”, but with this knowledge readily available why do so many people have such a problem getting their fitness goals met. Anyone who wasn’t genetically gifted from birth at some point or another has fantasized about how they would like their body to look. For those of you who have found enough motivation to dedicate thirty minutes in the gym five days a week, and have seen little to no progress you might be starting to realize it’s not enough just to work out hard. Fitness Nutrition is becoming a science led by an experienced professional personal trainer with a wide knowledge base to ensure optimal results. Strategically taking in different types of foods at specific times of the day will ensure maximum results from your daily workouts. We will review some of these important overlooked factors when it comes to getting trim that are so very often ignored.
THE LAWS OF NUTRITIONAL FITNESS
1. Bodybuilding becomes a lifestyle. You must forget years of bad habits and begin changing your entire routine from awaking in the morning to falling asleep at night you must make constant changes. This means stop smoking, drinking alcohol or any form of drug use and focus on adhering to a healthy nutrition plan and drinking lots of pure water.
2. Increase your Metabolism. This is extremely important when it comes to losing weight and toning up. You can increase your metabolism by eating smaller more frequent meals every two-three hours. You may find yourself having to force down a few meals but in a short time around ten days to two weeks you will start to get hungry at the regular eat times. That’s when you know your metabolism has increased.
3. Eat clean. Cut out fried foods and junk foods. I think we all understand what those are so I don’t feel the need to give you an example. Replace with broiled or steamed food and remember not to eat too much at one time. What will fit in the palm of your hand is enough. Have one meal a day, your main dinner slightly larger.
4. Vitamins. Be sure to take your daily Multivitamin and Branch Chain Amino Acids.
Pre-workout: Building lean muscle mass requires a ready supply of protein for tissue repair. The more intense your work out, the more protein you’ll need for growth. Seventy-five percent of a Pre-workout meal should be Carbohydrates, and protein should be around twenty-five percent. Protein must first be digested and broken down into amino acids in order to be used by muscles to repair and build lean tissue.One -two hours prior to any strength training, consume protein in order to have an adequate reserve for the upcoming workout. The amount of protein required is based on body weight, gender, intensity level, and length of workout . Recent studies show taking in around ten-twenty grams of high-quality protein within two hours after intense strength training is usually enough to jump start the recovery process and prevent muscle loss. Your Pre-workout meal should include low GI carbohydrates to give you all the energy you’ll need, and protein-rich foods to store in reserve.
Examples include: Egg white omelet with spinach, whole grain toast, and skim or soy milk. Smoothie of protein powder, soy or skim milk, high GI fruits— such as mango, peach, or pineapple— and flax seed. Greek yogurt with banana, walnuts, apples, and honey.
Eating a small snack will help boost blood sugar levels before your workout, especially if your cardio workout is before your first meal or between meals.
Examples include: Whole, mixed grain hot cereal with raisins and walnuts, skim milk, and honey. Scrambled egg whites in a whole grain pita with a sliced apple. Greek yogurt parfait with layers of banana, peaches, and granola. Fruit smoothie made with ice, soy milk, strawberries, banana, and brown sugar or honey.
After an intense strength training workout, dietary protein is more readily used for building muscle , rather than storing fat . Protein shakes or a meal within two hours of exercise will give your body what it needs to build lean muscle mass. After a cardio workout, hydration is the main goal. A significant amount of water is lost through perspiration. Drinking Pure water is the best source of hydration for the average daily exercise. Gatorade and PowerAde replenish lost electrolytes, but contain large amounts of calories and sugar. Only athletes or workers in extremely hot conditions may need the extra electrolytes that make sports drinks worth the sugar and calories. Generally, the average workout doesn’t demand the extra calories and electrolytes in sports drinks. Coconut water offers lots of potassium and magnesium, which restores your electrolytes. A great alternative to the high sugar sport drinks.
Post-Workout choices For intensive strength training, protein and carbohydrates are needed after a workout to help rebuild muscles, replenish the body’s glycogen stores, and prevent muscle soreness due to break down and lactic acid.
Examples: Chocolate protein shake , skim or soy milk, and a banana. Half an avocado stuffed with cottage cheese. Spinach salad with a sliced chicken breast. Whole foods are the best choice because they offer complete fitness nutrition. They provide many micro-nutrients and the essential fiber that help keep you feeling satiated. Eggs, fish, chicken breast, turkey, low-fat milk, cottage cheese, and Greek yogurt are some of the best whole food choices contain complete, high-quality protein and provide nearly every essential vitamin and mineral. When doing Cardio, the key is to replace both electrolytes and Carbohydrates lost during your workout.
Examples: Banana slices spread with peanut or almond butter is yummy. Mango smoothies with mango chunks, vanilla yogurt, ice, and honey make a delicious shake. Sliced apple with a handful of walnuts also do the trick. Fruits, veggies and Whole Grains are the best sources of carbohydrates for a workout. Smoothies and shakes are a good substitute but whole foods are the best. One of the best protein-carb combos is chocolate milk. It provides an maximum balance of carbohydrates and protein and is recommended for both strength and cardio training. Consume at least eight ounces to obtain enough nutrients after a workout.
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