Post workout nutrition
The post-workout period is without a doubt the most critical time to take advantage of proper muscle-building nutrition. We’ll define the post workout period as the 3 hours that immediately follows an intense workout. It is during this time when the body is most primed for nutrient absorption and the muscles will literally act like a sponge, soaking up everything you present them with.
By feeding your body with the proper nutrients from both whole foods and supplements during this all-too important time frame you will greatly increase your muscle gains and improve your recovery time.
Let’s take a quick look at what needs to be accomplished after an intense workout:
1) Muscle breakdown must be minimized and the body must be put back into an anabolic, muscle-building state.
2) Blood sugar and glycogen levels must be restored.
3) Free radicals must be neutralized.
4) The muscles must be fed with proper nutrients to facilitate recovery and growth.
This can be accomplished by consuming 2 special post workout nutrition meals.
The first meal should be consumed entirely in liquid form. Your body is in a high state of stress, literally starving for nutrients, and you need to replenish this imbalance in the fastest way possible. A liquid meal will be digested quicker than any other and will allow your body to start rebuilding itself immediately.
This post workout nutrition shake should ideally contain the following:
1) 30-40 grams of whey protein.
2) 70-80 grams of simple sugar. (Dextrose is a great sugar to use)
3) 5 grams of creatine.
4) 5 grams of glutamine.
All of these ingredients should be mixed in water and consumed within half an hour of completing your workout. I would also suggest taking a high-potency multivitamin along with the shake. This simple liquid meal will go a long way in accelerating the muscle growth process and helping you to recover.
About 45 minutes to an hour after your post workout nutrition shake, you should consume your second post workout nutrition meal, which should come from whole foods. This meal should be rich in protein and high glycemic carbohydrates.
High glycemic carbohydrates are those that are broken down rapidly into the bloodstream. Some examples include, potatoes, white rice or rice cakes.
Here are a couple of examples of what your second post workout nutrition meal might look like:
1) 6oz steak, 1 potato, 1 glass of orange juice
2) 1 can of tuna, 100g rice cakes, 1 glass of grapefruit juice
This meal will continue to provide your starving muscles with the nutrients they require in order to synthesize new muscle tissue and restore glycogen levels. After this second meal there is still about 2 hours or so to take advantage of as best you can.Your goal in this 3-hour window is to consume as much high quality protein and high glycemic carbohydrates as you can.
Most lifters highly underestimate the value of the post-workout period and hinder their gains as a result. One of the biggest mistakes you could possibly make would be to ignore the value of this 3-hour period and to slack off on your protein and carb intake.
Treat the post-workout period with respect and prepare for a noticeable boost in your muscle size and strength gains.
There are also 3 other highly important times throughout the day to pay special attention to the foods and supplements that you consume. Visit my website by clicking the link below to find out what they are, and how to properly approach these periods for the best possible results...
About The Author
Once an awkward, pencil-necked "social reject", Sean Nalewanyj is now a renowned bodybuilding expert, fitness author, and creator of the most celebrated natural bodybuilding program online today: "The Muscle Gain Truth No-Fail System".
If you can spare just 24 minutes a day, then you too can build a powerful new head-turning body that will skyrocket your confidence, drive gorgeous women crazy, and leave your friends, family and co-workers staring in disbelief... ALL in just a matter of months: http://www.MuscleGainTruth.com/
post workout nutrition
Saturday, October 20, 2007
Post Workout Nutrition To Boost Your Muscle Gains!
Body Building Diet: The Mistakes That Robs Your Mass! Part 2
Body building diet
Body Building Diet Mistake 6: Not Going On A Tailored Diet
It is not wrong to learn from what the professional bodybuilders behave. Nevertheless, Jay Cutler's eating plan is immensely different from Lee Priest's. What they've in common is a personalized approach. Jay's eating plan may not function for Lee's, and the other way around. Keeping careful records of what you consume and how you respond to those nutrients can assist you tailor-make an eating plan that's perfect for your needs.
Body Building Diet Mistake 7: Supplements Is Everything, Not!
A lot of muscle-builders try to drop fat by consuming carnitine and chromium; even so they fail to ignite the adipose burning process by bringing down their caloric intake. Other people use creatine, glutamine or branched chain amino acids to build muscles, but fail to eat adequate calories and proteins to induce a positive nitrogen balance. Supplements act to make a nutrition plan better, not to compensate for hapless planning and nutritional errors.
Body Building Diet Mistake 8: Becoming A Tuna Slave
To be thriving in body building, you have to eat properly day in and day out. I have noted athletes who burn out from the boredom of consuming nothing but boring chicken breasts and tuna straight out of the can. Laura Creavalle's cookbook, The Lite Lifestyle, contains 150 fatless and sugar free recipes configured for precontest bodybuilders. These delicious recipes permit you to adhere with your eating plan for the long run, which brings about substantive results.
Body Building Diet Mistake 9: Eliminating all Fat
Bringing down fat from your eating plan is useful in checking total caloric consumption, but taking out fat altogether from your eating plan and relying entirely on extremely low fat or fatless proteins like turkey, fish and protein powders could lead to a reduction in fat metabolic process and/or slow down growth. A low fat eating plan that has essential fatty acids found in meat, chicken and fish is valuable in promoting optimum recovery growth and fat metabolism.
Body Building Diet Mistake 10: Making big changes all of a sudden
When adding or taking off calories from your eating plan, try to do really small progressive changes to permit your body to adjust these dietary manipulations. Super large reductions in calories will stimulate the body to pile up fat; an abundant increase will provoke fat storage.
body building diet
Wednesday, October 17, 2007
Body Building Diet: The Mistakes That Robs Your Mass!
Body building diet
Body building diet is one of the most crucial parts in a body building program. According to many pros, it is not about moving heavy weights and definitely not a dumb sport. You need to have the “know how” about specific nutrition that works best for a particular person.
For a newbie in the sport of body building, it is most likely they do not know anything about the importance of a body building diet. They might think they know but yet there are a few common mistakes that they will bind to do and this will rob them from their true body building gains. Well, maybe there are a lot of self made gurus out there. Honestly, if a senior body builder tells an amateur to eat egg shells, most likely the newbie will do so! (True story! We have to stop that guy from eating the egg shells.)
Here are a couple of mistakes in a body building diet.
Body Building Diet Mistake 1: Dieting impatiently
Many bodybuilders skip over from one diet to another without ever giving the initial program decent time to work. It takes minimum three weeks for your body to accommodate to eating changes. If you start a high carbohydrate, moderate protein, low fat eating plan with reduced calories, and your fitness goal is to lose body fat, expect to find seeable results after around 21 days. Do not look for prompt results in your physical body.
Body Building Diet Mistake 2: Did Not Right Down Calories
Make sure to calculate not only calories but also carbs, proteins and fats also. Since they do not maintain a record of what they are consuming, many bodybuilders do not get rid off body fat at the rate they anticipate, while other people flunk to gain weight. Do not make the error of miscalculating your calorie consumption. Victorious bodybuilders keep accurate records; they do not guess or forecast. Look up the Nutrition Almanac or a equal source for food values and get a food scale.
Body Building Diet Mistake 3: Eating Randomly
Whether you are attempting to lose body fat or gain muscles, consistency is important, and irregular eating is anathema to getting results. If you are a hardgainer or you've a hard time getting lean, the five times a day meal plan is most effective. This approach (a meal every two or three hours) suppresses deposition of body fat and increases muscles by increasing nutrient absorption.
Body Building Diet Mistake 4: Relying on the scale to judge progress
Do not bet entirely on the scale to polish your diet. When bodybuilders attempt to add mass, they frequently get demoralised when their bodyweight does not increase quickly. They often jump the gun by eating too many calories to quicken their progress. Likewise, precontest competitors straining to bring down in size occasionally take off too many calories. Although the scale and other measuring instrument like body fat calipers are very good instruments, it is better to trust on photographs and a fair eye to appraise your progress. After all, bodybuilding is a visual sport. If you appear leaner and fuller, then your body fat loss eating plan is likely to be working.
Body Building Diet Mistake 5: Going Over Board On Carbs
Sportsmen who attempt to gain size frequently go overboard and consume too many calories, which are then changed into body fat. Then there are bodybuilders who consume a extremely low fat eating plan but still add too much body fat because of an exceedingly high consumption of carbs. Sure, carbohydrates are needed for grueling training, and they assist in recuperation, But when the body soaks up what it needs, the extra will be rapidly stored as body fat.
To Be Continued……..
body building diet
Bodybuilding Diet: Ten Weeks To Perfect Body
Body building diet
Some, but not all bodybuilders will be able to make forceful changes in a little time frame and incorporate changes in their bodybuilding diet regime at once. The majority will however take the small incremental change route that will, over time, give the desired results and this may be the recommended route as making a change to the bodybuilding diet should be one that means taking many small steps in order to reach the larger and final goal.
Setting New Goals Every Two Weeks
Making changes slowly to the bodybuilding diet will guarantee that the body gets used to to the changes, and every two weeks a new goal may be set, with each goal building upon the success of the previous step. It will need a certain level of dedication and determination which the bodybuilder should have in order to succeed in his pursues the perfect body.
A body building diet that has different goals every two weeks will yield consistent fat loss as well as muscle gain, and the first two weeks should be used for cutting the fat. This means reducing the fat intake and may entail steaming and boiling food that would otherwise have been fried, substituting with low fat or non-fat the high fat content of salad dressings, and also substituting high fat meats with lower fat choices.
The following two weeks of the body building diet changes may require eliminating refined sugar consumption. This will require eliminating regular sodas that contain much sugar, and the body builder is advised to drink diet sodas, instead. He or she should also eliminate the use of table sugar as also not consume any type of sweets.
Weeks five to six of the body building diet regime should require the body builder to make water the main beverage of his or her diet. It means drinking much more water than has previously been consumed, and it requires the body builder to substitute all forms of drinks, including diet sodas as well as fruit juices, for water. Thirst must only be quenched by drinking water, and the body builder should also drink an eight ounce glass of water with every meal as well as drink a minimum of sixteen ounces of water during workouts.
Weeks seven and eight will necessitate controlling caloric intakes as well as multiple feedings. These are perhaps the most challenging weeks of the complete body building diet regime, and requires much determination to succeed. This is when the most unbelievable results will show up, and it requires determining the lean body mass which can be multiplied by twelve in order to obtain the base caloric intake per day, and this quantity should be divided by five or six for males, and by four or five for females, to give the number of calories that must be consumed per meal. Even if it means writing down the caloric intake, the body builder should do so and use it to keep close control that the allotted calories are not exceeded.
Weeks nine and ten will get the body builder closer to the ideal body building diet.
Following these basic body building diet steps should ensure quantifiable as well as desired results in just two months or thereabouts.
body building diet
