In this article I hope to answer a few questions regarding diet and nutrition for muscle building. I will cover the areas of which sources I rely on for quality proteins, carbs and fats and the changes I make when I begin my preparation for a competition.
I am sure that most of you will agree that when it comes to muscle building diet is the most important process. To operate at an optimum level we need to ensure we fill our body with all the correct nutrients. We require carbs to fuel our workouts, proteins to help repair the muscles and aid recovery and fats to help our hormone production. Without these essential ingredients we will never get the best out of our training sessions and our bodies will take longer to recover for the next.
When it comes to my off season, I still eat very clean as I believe the body requires high quality sources of macronutrients. So my protein sources come from lean meats like chicken, steak, extra lean mince and now and then I will throw in fish when I feel like a change. But, due to convenience, (and smell) and the versatility of these meats, I stick with the above. My carbs come from brown rice, sweet potato, white potato and oats as I feel my body processes these sources better without bloat. As for fats I use all natural almond/peanut butter, Flax seed oil, Olive oil, Udos oil and mixed nuts. The above sounds like a torturous diet for someone off season but I do use condiments and sauces to help the food go down.
Now when I come to prepare for a competition I make slight changes to my diet like cutting out junk foods for a start. I then stick with chicken and steak (maybe tuna) for my protein and brown rice, oats and sweet potato for my carb source with a mixture of green leafy veg or green beans to help fill me. At this stage I cut out the peanut butter and use flaxseed oil or Udos oil so I can monitor my fats better. This is general and things may change depending how I look and how my weight is changing so nothing is set in stone for me.
My nutrition tip for you guys is to eat as clean as you can in the off season but don?t deprive yourself from foods you crave. It?s good to cheat once every week or 4-5 days as it will keep you sane and spike up your metabolism. Have a cheat meal, go out to a restaurant and have a steak with all the sides and dressings and finish with a cheese cake, and let your partner have anything she likes ? as she is your rock and help you through this sport!
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Source: http://newhealthandfitness.org/2012/01/31/essential-nutrition-for-body-building/
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