Monday, February 18, 2013
Learn how to plan your diet and nutrition for your fitness goals. Nutrition for muscle building, fat loss and health.
Eat Plenty of Carbohydrates
Carbohydrates are needed to fuel your body during exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production.
The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. Insulin is the body's most potent anabolic hormone. It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin.
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Here is a list of nutrient dense carbs to choose from :
Grains, complex carbohydrates, fiber :
.jpg "types of grain, grain, whole grain foods, whole grain, whole grain bread, complex carbohydrates list, what is a complex carbohydrate, examples of complex carbohydrates, complex carbohydrates definition, complex carbohydrate foods, fiber supplements, sources of fiber, high fiber diet, dietary fiber, food with fiber")
• Oatmeal, Old Fashioned
• Sweet Potatoes/Yams
• Barley
• Beans
• Oat bran
• Fiber One
• Brown or Wild rice
• Whole wheat bread
• Whole wheat pastas
• Whole wheat Tortillas
• Shredded Wheat cereal
Vegetables, complex carbohydrates, fiber (the darker the vegetable the higher it’s nutritional value)
.jpg "types of grain, grain, whole grain foods, whole grain, whole grain bread, complex carbohydrates list, what is a complex carbohydrate, examples of complex carbohydrates, complex carbohydrates definition, complex carbohydrate foods, fiber supplements, sources of fiber, high fiber diet, dietary fiber, food with fiber")
• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Mushrooms
• Squash
Fresh Fruit (the darker the fruit the higher it’s nutritional value)
• Apples
• Pears
• Oranges
• Bananas
• Grapefruit
• Peaches
• Strawberries
• Blueberries
• Raspberries
Drink Minimum 1 Gallon of Water per Day
Over half the human body is made of water and all metabolic reactions need water. It takes 2.7 grams of water to utilize 1 gram of carbohydrate. Research suggests that at the onset of dehydration strength is decreased by 10%. Furthermore one gallon of water weighs 8lbs, so if you’re trying to gain weight this is an easy first step.
Get quart sized bottle fill it with water, drink it and repeat at least 4 times throughout the day. Be sure to have finished the first quart within 2 hours of waking. This will combat any dehydration that occurred overnight.
Plan Your Meals Ahead
Set a schedule of how often to eat; starting with breakfast before 9am and plan to eat a meal or snack every 2-3 hours. Take into account your class, meeting, practice and training schedules. You must eat 1 to 1.5 hours before a practice or training session, even if it’s a snack. You can even take it to another level and pre-cook your meals.
Many professional/Olympic athletes will pre-cook their entire week of meals and store them in Tupperware bowls. Along with these pre-cooked meals, you can store quick protein snacks like protein bars for tasty treats during the day.
Eat Plenty of Carbohydrates
Carbohydrates are needed to fuel your body during exercise. The storage form of carbohydrates is glycogen. The idea here is to super saturate glycogen levels so that the body never has to dip into protein for energy production.
The higher the level of carbs in the body, the more likely you are going to remain in an anabolic environment. Carbs also play a role in the release of insulin. Insulin is the body's most potent anabolic hormone. It promotes gluconeogenesis, protein synthesis, and the formation of adipocytes. In short, the release of insulin is required to promote an anabolic environment and carbs help by releasing insulin.
Ingesting three grams of carbs per pound of bodyweight daily will provide your body with plenty of calories for energy, ensuring that your protein derived calories will be left to support muscle growth and repair. Here is a list of nutrient dense carbs to choose from :
Grains, complex carbohydrates, fiber :
• Oatmeal, Old Fashioned• Sweet Potatoes/Yams
• Barley
• Beans
• Oat bran
• Fiber One
• Brown or Wild rice
• Whole wheat bread
• Whole wheat pastas
• Whole wheat Tortillas
• Shredded Wheat cereal
Vegetables, complex carbohydrates, fiber (the darker the vegetable the higher it’s nutritional value)
.jpg "types of grain, grain, whole grain foods, whole grain, whole grain bread, complex carbohydrates list, what is a complex carbohydrate, examples of complex carbohydrates, complex carbohydrates definition, complex carbohydrate foods, fiber supplements, sources of fiber, high fiber diet, dietary fiber, food with fiber")
• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Celery
• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Mushrooms
• Squash
Fresh Fruit (the darker the fruit the higher it’s nutritional value)
• Pears
• Oranges
• Bananas
• Grapefruit
• Peaches
• Strawberries
• Blueberries
• Raspberries
Drink Minimum 1 Gallon of Water per Day
Over half the human body is made of water and all metabolic reactions need water. It takes 2.7 grams of water to utilize 1 gram of carbohydrate. Research suggests that at the onset of dehydration strength is decreased by 10%. Furthermore one gallon of water weighs 8lbs, so if you’re trying to gain weight this is an easy first step.
Get quart sized bottle fill it with water, drink it and repeat at least 4 times throughout the day. Be sure to have finished the first quart within 2 hours of waking. This will combat any dehydration that occurred overnight.
Plan Your Meals Ahead
Set a schedule of how often to eat; starting with breakfast before 9am and plan to eat a meal or snack every 2-3 hours. Take into account your class, meeting, practice and training schedules. You must eat 1 to 1.5 hours before a practice or training session, even if it’s a snack. You can even take it to another level and pre-cook your meals.
Many professional/Olympic athletes will pre-cook their entire week of meals and store them in Tupperware bowls. Along with these pre-cooked meals, you can store quick protein snacks like protein bars for tasty treats during the day.
