Bodybuilding-Evolution: Nutrition

What Is Testosterone,and What Does It Do?

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<b>Testosterone is a sex hormone produced in large 
amounts in the testes, in lesser amounts in the ovaries and in small 
amounts by the adrenal glands. While categorized as a male sex hormone, 
or androgen, testosterone plays a role in female sexual development as 
well as affecting the entire body.</b><br />
<b>In men, testosterone is key for
 the development of primary and secondary sexual characteristics. It is 
related to common features associated with puberty such as increases in 
muscle and body hair and the voice becoming deeper. But is also critical
 for general health, emotional well-being, osteoporosis prevention and 
regulation of intellectual and physical energy.</b><br />
<b>Maintaining 
healthy levels of testosterone is especially important for men. Men 
typically experience a gradual  decrease in testosterone production 
after age 30. Just as for women, this decrease leads to feelings of 
fatigue, weakness, depression, and a reduced libido.</b><br />
<b>Testosterone 
is also important for women, although they produce much less. It helps 
them stabilize moods, maintains muscle mass, improves bone density, and 
contributes to a healthy libido. The ovaries are responsible for over 
half of a woman's testosterone production. Women often complain of loss 
of energy, strength and sex drive after having a hysterectomy or having 
their ovaries removed.</b><br />
<b>Symptoms of low testosterone levels include:</b><br />
<ul>
<li><b>Sexual Dysfunction</b></li>
<li><b>Decreased libido/sex drive</b></li>
<li><b>Erectile Dysfunction</b></li>
<li><b>Decrease in Ejaculate</b></li>
<li><b>Loss of Genital Sensitivity</b></li>
<li><b>Lack of Energy</b></li>
<li><b>Listlessness</b></li>
<li><b>Mood Problems/Depression</b></li>
<li><b>Loss of Muscle Mass and Strength</b></li>
<li><b>Increased body Fat</b></li>
<li><b>Decrease in Size and Firmness of Testes</b></li>
</ul>
<b>What can you do to increase testosterone
 levels? A good starting point would be to lose any excess weight. Being
 overweight increases your risk of having low testosterone. There are 
also exercises that increase testosterone. Compound exercises and 
Olympic lifts help to raise testosterone levels and zinc-rich foods such
 as oysters and nuts are known to be natural testosterone boosters. 
However, be sure to consult your physician before starting any exercise 
regime.</b><br />
<b>Along with exercising, you can eat a healthy diet that 
includes testosterone-boosting foods such as tuna, salmon and 
cruciferous vegetables (cabbage, cauliflower, broccoli). Eliminate sugar
 from your diet or at least use it sparingly. Sugar increases insulin 
levels which causes testosterone to drop. Include healthy fats such as 
the omega-3s and avocados. Make sure you get enough zinc, which is an 
important nutrient for testosterone production.</b><br />
<b>Testosterone 
naturally decreases with age, but with a few simple lifestyle changes 
you can stay healthy, virile and sexually potent.</b></div>
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What Is Testosterone,and What Does It Do?

Testosterone is a sex hormone produced in large amounts in the testes, in lesser amounts in the ovaries and in small amounts by the...

How to Use Creatine

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<span style="font-family: Trebuchet MS, sans-serif;"><b>Creatine is a great supplement. I have used this in many different 
ways. But the best way to use creatine that I have found for building 
muscle is outlined in this post.</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>There are several different types of creatine but I want to talk about "creatine Monohydrate".</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>Creatine monohydrate is normally the cheapest on the market and it has been very effective for me.</b></span><br />
<span style="color: purple; font-family: Trebuchet MS, sans-serif;"><b>To Load Or Not To Load?</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>There
 are mixed views when it comes to supplementing with creatine 
monohydrate. The biggest argument is weather or not to do a "Loading 
phase" with this product. To clarify, a loading phase is taking the 
creatine in a higher dosage during the first week or 5-7 days of the 
cycle. Some people suggest that this has no benefit. I have heard of 
people having stomach upsets from doing this also.</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>As I am in to 
finding the best results for me, I have tried both methods and also 
other suggested methods. but the best results have come from using a 
loading phase.</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>My Greatest Results Came From This Plan:</b></span><br />
<strong><span style="font-family: Trebuchet MS, sans-serif;">Creatine Monohydrate Plan</span></strong><br />
<strong><span style="color: orange; font-family: Trebuchet MS, sans-serif;">Week 1</span></strong><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>LOADING PHASE - 5g taken 5 times every day for 7 days</b></span><br />
<strong><span style="font-family: Trebuchet MS, sans-serif;">Week 2 through to and including week 6</span></strong><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>MAINTENANCE PHASE - 5g taken 2 times every day for 7 days</b></span><br />
<strong><span style="color: orange; font-family: Trebuchet MS, sans-serif;">Week 7 </span></strong><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>TAPERING PHASE - 5g taken 2 times 4 days of this week (Every other day)</b></span><br />
<strong><span style="color: orange; font-family: Trebuchet MS, sans-serif;">Week 8</span></strong><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>TAPERING PHASE - 5g taken 2 times 3 days of this week (I did Mon, Wed, Fri)</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>When
 I use Monohydrate now, this is always the plan I follow. It gives me 
great results. I feel good effects (Fuller and stronger) by about week 
3.</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>You will notice that there is a "Tapering phase" on this plan. I
 use this because I have in the past had great results but stopped and 
very quickly lost my gains and the effect of the creatine. By putting 
this tapering phase in, I noticed that I did not lose the gains I had 
achieved. After the 8 weeks I will have 6 weeks off and then "Rinse and 
repeat".</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>Another argument is that you do not have to cycle 
creatine. I can see why you would want to use it the full year through 
but personally I think it is good to give your body a rest from this 
supplement. If not for health reasons, for the health of your wallet!</b></span><br />
<strong><span style="font-family: Trebuchet MS, sans-serif;">To Sum Creatine Monohydrate Up</span></strong><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>Creatine
 Monohydrate is a supplement that I really rate. I have had some good 
results with this. It is one of the cheapest types of creatine on the 
market. It is a good idea when buying a creatine monohydrate product to 
get it from a reputable source. As you may know there are a massive 
amount of companies and brands that get away with selling low quality 
products at high prices. A good indicator when looking for a creatine 
monohydrate product is if you can see the word "Creapure" on the label. I
 wouldn't waste money on something that wasn't a creapure brand. I have 
used this product with good effect, it's a good choice, cheap but good 
quality</b></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><b>I will also point out that this plan is the best that I 
have found works for me. There has been a lot of trial and error but if 
you are thinking of using creatine, you could use it as a starting 
point.</b></span><br />
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How to Use Creatine

Creatine is a great supplement. I have used this in many different ways. But the best way to use creatine that I have found for buildin...

Maximize Your Muscle Growth with Natural Muscle Building Foods

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    <b><span style="font-family: Trebuchet MS, sans-serif;">Building muscle the natural way requires a number of things if 
you want to achieve maximum muscle growth in the least amount of time. 
First you must ensure you are using the correct exercise routine that 
fits your busy schedule. Next you must choose the best muscle building 
exercises and perform them with perfect technique. You must also make 
sure your diet is going to provide all the nutrients needed for maximum 
muscle growth and a healthy metabolism. This requires including all the 
correct foods in your bodybuilding nutritional program.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">The foods that you include in your muscle building diet need to include simple and complex carbohydrates, good quality protein, amino acids, vitamins and minerals. Foods such as whole wheat bread and whole grain pasta
 are great to eat two to three hours before you workout because they 
contain carbohydrates that are slow to digest. These carbohydrates are 
converted to glycogen and stored in the liver and muscle tissue which 
provides energy for your muscles during your workout.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Because 
foods that contain carbohydrates are needed to provide you with the 
energy to perform at the optimum level during your muscle building 
exercises, you need to include them in your meals throughout the day.  
Muscle building supplements such as carbohydrate powders can be of great
 help for this. Some of these muscle building supplements include 
dextrose and maltodextrin. These carbohydrates digest quickly and 
provide the needed energy during your workout. They can also be included
 with your protein shake just after your workout to replenish your 
bodies deminished supply of  glycogen. Dextrose is very sweet tasting as
 it is a monosaccharide. Mix some maltodextrin with the dextrose to make
 your protein shake taste less sweet. Maltodextrin is a polysaccharide 
made from corn starch and is not sweet tasting.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Foods that contain
 slow digesting carbohydrates such as fruit, oatmeal and whole grains 
are good to eat just after you get out of bed. These carbohydrates will 
be converted to glycogen which will be stored in your muscles and liver 
for later use during your workout. This will help restock the glycogen 
you lost during your sleep. These foods also contain fiber, vitamins and
 minerals which your body also needed for proper health.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Understanding
 the type of diet you need to maintain a healthy body will require a 
little research. This is especially true for natural muscle building. 
You can find a lot of valuable information on the internet. Some of it 
will be free and some will require some sort of payment. The natural 
muscle building resources that require some sort of payment often 
provide you with the most detailed information and as a result are worth
 the money you pay in the long run.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<b><span style="font-family: Trebuchet MS, sans-serif;">Best Regards</span></b><br />
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Maximize Your Muscle Growth with Natural Muscle Building Foods

Building muscle the natural way requires a number of things if you want to achieve maximum muscle growth in the least amount of ti...

Information About Protein Powders

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<b><span style="font-family: Trebuchet MS, sans-serif;">Talking about protein powders, they are usually available in different forms like whey, soy, casein, egg protein, diet supplement powder, wheat protein, bars, goat milk protein, blended multi-protein, and so on. Of these categories, the ones that are most extensively used are whey, casein and soy protein. And out of these three, whey protein is consumed widely as this particular variant easily dissolves in water or milk. Whey protein also has all the nine types of amino acids that the human body needs and hence it is called a whole protein.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Powdered form of this nutrient is also available at varying prices. The protein supplements can easily supply or replenish your body with the prescribed amount of protein. However, you can get your daily protein requirements from the foods that you consume everyday like fish, chicken, soya nuggets, dairy products and mutton that abound in lean protein. So, why use protein supplements when natural sources of protein are easily available?</span></b></div>
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<b><span style="color: purple; font-family: Trebuchet MS, sans-serif;">Do you Require Supplement Powders?</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">One might need a high intake of protein (more than the normal requirement levels) during special circumstances or at certain stages in one's life. For instance, an adolescent would require a high dose of protein as his or her body is developing at a faster rate. If you had an injury or suffering from a major illness, your body would require would need more than normal supply of protein for quick recovery.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Sportsmen and athletes in particular, need increased amount of proteins when they are beset with injuries or wounds. Furthermore, vegetarians who deprive themselves of food items that are abundant in proteins like fish, chicken, meat, eggs etc have to rely on protein supplements. Also if you've started exercising recently or thinking of stepping up your workout program with muscle strengthening exercises; you require higher dosage of protein.</span></b></div>
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<b><span style="color: purple; font-family: Trebuchet MS, sans-serif;">Using Supplements</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">But, how much of proteins would you actually need for any of the above mentioned causes? If you want to add an extra pound of muscle to your body, 10-14 grams of additional protein intake daily will suffice. Some protein powders supply you with almost 75-80 grams of protein per helping which is almost 7-8 times more than the usual requisite level. Consuming huge doses of protein will cause adverse effects which might damage your liver or kidney in the long run as they'll have to work harder than they do normally to process or break them down in a manner so that your body is able to absorb them.</span></b></div>
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Information About Protein Powders

Talking about protein powders, they are usually available in different forms like whey, soy, casein, egg protein, diet supplement pow...

Basic Bodybuilding Nutrition Part2

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<span style="color: purple;">6) What's "good"” fat?</span></h3>
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<b><span style="font-family: Trebuchet MS, sans-serif;"><i>Olive oil, avocados and walnuts are examples of good fat. They contain monounsaturated fatty acids, which not only promote good heart health but also support the immune system -- and a strong immune system helps muscle grow. The good fat in salmon and sardines, known as omega-3 fatty acids, offers major health benefits such as heart and immune-system benefits, improves muscle growth and helps offset muscle breakdown associated with training.<br /><br />While saturated fat (found in whole-milk dairy products, beef and tropical oils) is sometimes deemed not so beneficial, it plays its own unique role. Saturated fats help the body manufacture testosterone, the muscle-building hormone, but it's still a good idea to keep your consumption fairly low. </i></span></b></div>
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<span style="color: purple;">7) How long should I wait after eating to work out? What's the best thing to eat beforehand?</span></h3>
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">Eating before you work out used to be considered a no-no, but today, it's a must for muscle growth. It helps prevent muscles from being torn down for fuel during training and kick-starts the muscle-growth processes sooner. You should consume both a whole-food meal and a liquid meal before your workout. The whole-food meal you eat about two hours beforehand should provide a 1:2 ratio of protein to carbohydrate, with about 40 grams of protein coming from beef, chicken or fish and 80 grams of slow-digesting carbs like sweet potatoes, brown rice or oatmeal. About 15-–30 minutes before your workout, have a shake containing 20 grams of whey protein and 40 grams of carbs from fruit juice or carb powder.</span></i></b></div>
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<span style="color: purple;">8) How soon after my workout should I eat? What's the best thing to eat after I train?</span></h3>
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<span style="font-family: Trebuchet MS, sans-serif;"><i><b>You might not consider it "eating,"” but for immediate muscle repair, drink 20-–40 grams of whey protein along with 40-100 grams of carbohydrates as soon as you finish training. The carbs can be fast-digesting foods like white bread or a baked potato or derived from a powdered drink mix such as Vitargo or a maltodextrin powder. Fast-digesting proteins and carbs like these can bring muscle breakdown (the result of training) to a dead stop. In turn, the body quickly reverses gears and begins to grow. Because it halts muscle breakdown, this may be your most important meal of the day. An hour after your mini-shake, eat a regular meal comprised of carbohydrates and protein.</b></i></span><br />
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<span style="color: purple;">9) How much water should I drink? Can I still have my coffee?</span></h3>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Proper hydration is fundamental to facilitating the muscle-repair/growth process. To take full advantage, drink 8 pints of water a day. However, let your thirst guide you as well. If you're thirsty, drink -- and drink a little more than necessary to quench your thirst. For example, if you're thirsty at 10 a.m. and would normally drink a cup of water or diet soda, have 2 cups. You can also measure your needs by monitoring how water flows through your body. Try drinking 3 cups of water at a single sitting. If you don't have to use the bathroom within a couple of hours, you're probably a little underhydrated and need to drink more.</span></b></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Yes, you can have your coffee. While coffee is considered a mild diuretic, the amount of fluid retained by drinking a tall cup of java outweighs that lost in urine. In addition, coffee's a source of antioxidants, compounds that help support the immune system and enhance muscle recovery.</span></b></div>
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<span style="color: purple;">10) Can I have a cheat day and still see results?</span></h3>
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<i><b><span style="font-family: Trebuchet MS, sans-serif;">Your ability to go off your diet and still see results depends on your bodytype. You can get away with a cheat day once a week if you have a fast metabolism, but if it's slower, cheating once a weak will set you back -- you'll gain bodyfat. If you gain fat rather easily, limit yourself to a cheat meal once a week. Or you can schedule a cheat day once every 2-3 weeks. Be sure to have a cheat meal replace a meal. That is, eat whatever you want, but not so much that you're so stuffed you can't get in your other five healthy meals for the day.</span></b></i></div>
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Basic Bodybuilding Nutrition Part2

6) What's "good"” fat? Olive oil, avocados and walnuts are examples of good fat. They contain monounsaturated fatty ac...

Basic Bodybuilding Nutrition Part1

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<span style="background-color: white; line-height: 17px; text-align: start;"><i><b><span style="font-family: Trebuchet MS, sans-serif;">"There's no such thing as a dumb question,"” said your cheerful kindergarten teacher. But she was deeply mistaken; ask a dumb question at the gym or, God forbid, on an Internet message board and you could be in for a world of hurt. So if you want to know more about how to eat right build muscle and lose fat, keep your mouth shut and read up. We've got your essential nutrition queries covered with our answers to your top 10 questions.</span></b></i></span></div>
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<span style="color: purple;">1) How many meals a day should I eat?</span></h3>
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<b><span style="font-family: Trebuchet MS, sans-serif;"><i>Eating six smaller, <a href="http://www.muscleandfitness.com/nutrition/gain-mass/gain-10-pounds-month-food-selection" style="text-decoration: none;">bodybuilder-friendly meals</a> a day rather than 3-–4 larger meals is an absolute must for those who are serious about adding muscle. Frequent eating spread throughout your waking hours encourages the body to store greater amounts of carbohydrates within muscles. This fuel reserve, called <a href="http://www.muscleandfitness.com/nutrition/gain-mass/how-much-protein-carbohydrate-and-fat-do-you-need" style="text-decoration: none;">muscle glycogen, promotes mass gain</a> by energizing muscles, giving them the fuel they need to recover. By topping off six or so times daily, you provide your muscles with a constant supply of glycogen; eating only 3-4 meals a day deprives you of this fuel source. In addition, greater glycogen stores increase water retention inside muscles, encouraging growth and tissue repair.</i><br /><br /><i>Eating more often also provides a nearly nonstop influx of nutrients and protein. Muscles use <a href="http://store.muscleandfitness.com/category/Amino_Acids/527.aspx" style="text-decoration: none;" target="_blank">amino acids -- the building blocks of protein</a> -- to repair damage caused by hard training. The result: Muscles grow larger. Amino acids also help manufacture important hormones that regulate growth and support the immune system. A strong immune system plays a vital role in recovery from a hard workout.</i></span></b></div>
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<span style="color: purple;">2) What does "eating clean"” mean?</span></h3>
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">Eating clean means avoiding foods that are not conducive to adding muscle mass, such as fried foods, butter and refined foods, including snack foods and fast foods. By "clean," bodybuilders often mean "natural" and "low-fat."” Clean foods include fish, fowl, lean red meat, eggs, low-fat dairy products, potatoes, yams, brown rice, whole-wheat bread, oatmeal and fruit. Clean foods are generally more nutrient -- dense -- they have lots of vitamins, minerals and/or fiber --and they're prepared with little or no added fat.</span></i></b></div>
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<span style="color: red;"><b>3) Can I eat fast food</b>?<div class="separator" style="clear: both; text-align: center;">
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<b><i><span style="font-family: Trebuchet MS, sans-serif;">And still put on muscle? Fast food doesn't fit the bill as "clean"” food, but you don't have to completely rule it out if you're careful. If you have a fast metabolism, you could eat there daily -- but just one of your six meals -- and make good gains as long as you make decent choices. Stick with burgers without the mayonnaise or choose chicken sandwiches that are neither breaded nor fried. Skip the fries. Great choices include Burger King's Original Chicken Sandwich, Wendy's Ultimate Chicken Grill Sandwich and the 6-inch roast beef or turkey sandwich from Subway. Hell, even two hamburgers from McDonald's provide 25 grams of protein and 66 grams of carbs, not a bad combo for a quick fix.</span></i></b></div>
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<span style="color: purple;">4) What's so special about protein, and how much of it should I eat?</span></h3>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Protein is the foundation for muscle growth. It directly builds mass by providing amino acids, the essential material muscles use to get bigger. In fact, protein or amino acids are often referred to as the body's "bricks and mortar." No surprise, then, that if you want to get big, you need more protein than the average person. Start at 1 gram per pound of bodyweight per day and go up to as much as 1.5 grams. So if you weigh 180 pounds, that's 180-270 grams of protein daily -- and be sure to spread that intake evenly over six meals to maximize absorption and provide a continual flow of building material.</span></b></div>
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<span style="color: purple;"><b>5) What's the best</b> kind of protein drink for beginners?</span></h3>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Whey protein powder tops the list. Whey is extremely easy to digest and provides a concentrated amount of branched-chain amino acids (BCAAs), which increase protein synthesis -- the muscle's ability to take in and use protein for growth. Whey protein is especially beneficial when taken within 30 minutes before and immediately after training. It's easy to absorb, allowing the amino acids to quickly reach the muscles and kick-start the growth and recovery process.</span></b></div>
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Basic Bodybuilding Nutrition Part1

"There's no such thing as a dumb question,"” said your cheerful kindergarten teacher. But she was deeply mistaken; as...

10 Tips on nutrition

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<span style="background-color: white; color: #525252; font-family: Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 16px; font-weight: bold; line-height: 15px; text-align: start;">Follow these 10 eating fundamentals to get your muscle-building off to a roaring start.</span></div>
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<b>If we had to give the beginning bodybuilder one piece of advice when it comes to <a href="http://muscleandfitness.com/nutrition/gain-mass/rock-hard-nutrition" style="color: black; text-decoration: none;" target="_blank">proper nutrition</a>, it would be this: Don’t overthink it. Keep it simple. You can drive yourself insane trying to calculate every nutrient ratio for every meal, every day of the week, with little to show for your efforts. Better to focus on the fundamentals, which is why we’ve boiled your initiation into bodybuilding nutrition down to 10 simple guidelines. Follow these rules habitually to the point that they’re second nature and all other diet minutiae will fall into place. You’ll undoubtedly learn more about nutrition in the coming months and years, but these basics will be more than sufficient in helping you <a href="http://muscleandfitness.com/training/routines/climb-ladder-build-muscle-and-strip-body-fat" style="color: black; text-decoration: none;" target="_blank">build serious muscle</a> right from the get-go.</b></div>
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<span style="color: purple;">1) Positive Energy = Positive Results</span></h2>
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<b>Beginners often make the mistake of either following nutrition plans geared toward the advanced bodybuilder or incorporating precontest diet practices that simply don’t apply to them. Here’s one thing you must get straight: To build muscle, the body needs more energy (calories) than it burns each day. So skimping on carbohydrates, and even small amounts of dietary fat, is a big mistake. That said, you also need to understand that no one — not even Mr. Olympia — adds only muscle and no fat. Expect to gain some bodyfat. As long as you’re gaining more muscle than fat, you’re headed in the right direction.</b></div>
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<span style="color: purple;">2) Protein is the Foundation</span></h2>
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<b>Protein requirements are higher for all bodybuilders, beginners included, than for the average Joe. Protein is used to repair damaged muscle fibers and to manufacture important growth-supporting hormones in the body. If you hope to pack on serious muscle mass, you need to consume 1 gram of protein per pound of bodyweight each day. For a 180-pound individual, that means 180 grams a day is the floor, but this figure can rise depending on several factors. If you fail to grow on 1 gram per pound, or if you’re sore for more than a couple of days after training, bump that up to 1.3 grams —234 grams of protein per day for the 180-pounder. Most of that should come from whole-food sources (see No. 6), but it’s also a good idea to supplement with 2–3 protein shakes a day.</b></div>
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<span style="color: purple;">3) Assimilation Rivals Total Protein Intake</span></h2>
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<b>You can’t expect to <a href="http://muscleandfitness.com/nutrition/gain-mass/8-ways-your-protein-intake" style="color: black; text-decoration: none;" target="_blank">hit the protein mark</a> — 1–1.3 grams per pound of bodyweight per day — and <a href="http://muscleandfitness.com/training/routines/gain-10-pounds-muscle-4-weeks" style="color: black; text-decoration: none;" target="_blank">gain significant amounts of mass</a> if you neglect how much of the protein you eat actually makes its way into your muscles. That’s why eating six meals a day (as opposed to 2–3) is a requirement. The more you spread out your protein intake each day, the easier it is to digest. A constant delivery of protein from eating every 21/2–3 hours also helps keep levels of cortisol (a muscle-wasting hormone) in check, which can maintain adequate levels of testosterone, the powerful hormone that influences muscle repair.</b></div>
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<span style="color: purple;">4) Carbs Drive the Process</span></h2>
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<b>Not to be overlooked, especially in a world where going low-carb is a mainstay for shedding bodyfat, are carbohydrates. If gaining mass is your goal, you need carbs, and plenty of them, to get your body growing. Carbs fuel your training, allowing you to push yourself harder and longer, and set off a hormonal mechanism in the body that drives amino acids from protein into muscle tissue to aid in repair and recovery. If you follow a low-carb diet, chances are you won’t be able to train as hard as you need to stimulate hypertrophy, your energy balance will fall (see No. 1) and you’ll fail to take advantage of carbohydrates’ ability to help force protein into muscles. Start by consuming 2 grams of carbohydrates per pound of bodyweight per day (360 grams for the 180-pounder) and go up to as much as 3–3.3 grams per pound (close to 600 grams for the 180-pound guy). The majority of your carbs should be complex, coming from such sources as potatoes, whole-wheat breads and pastas, and oatmeal.</b></div>
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<span style="color: purple;">5) Keep the Postworkout Meal “Quick”</span></h2>
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<b>No more than 30 minutes after training, consume 20–30 grams of fast-digesting protein. This is where whey-based powders that can easily be mixed with water in a shaker cup reign supreme. Also eat 50–60 grams of fast-digesting carbs such as fat-free cookies, muffins, fruit, Gatorade or other carb drink. The fast-digesting combo of whey and simple carbs almost immediately reverses muscle breakdown that results from intense training. It can also tilt your body’s hormonal state from one in which muscle is under attack to one that supports the rebuilding process.</b></div>
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<span style="color: purple;">6) Make Meat a Staple</span></h2>
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<b>Talk to a dieting bodybuilder and he’ll tell you how difficult it can be to hold onto muscle mass when red meat is completely eliminated from his diet. <a href="http://muscleandfitness.com/nutrition/gain-mass/bodybuilding-benefits-red-meat" style="color: black; text-decoration: none;" target="_blank">Red meat</a> such as steak and lean ground beef tend to build muscle better than white meat like chicken or turkey. Some say it’s the greater vitamin and mineral content, while others point out that red meat is dense in creatine (which boosts strength in the gym) and carnitine (which helps elevate testosterone levels). Or, it could be that a diet rich in red meat tends to provide adequate dietary fat, which also supports testosterone production in the body. Eating a lower-fat diet over a prolonged period, even if it’s abundant in protein, carbs and total calories, may not support testosterone levels to the degree necessary for growth.</b></div>
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<span style="color: purple;">7) Eat Big Before Training</span></h2>
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<b>Conventional wisdom says you shouldn’t train on a full stomach. But truth be told, eating a larger meal an hour or so pre-workout allows you to train harder and supplies the body with ample <a href="http://muscleandfitness.com/videos/raw-nutrition/mf-raw-nutrition-1-pre-workout-carbs-apples-vs-oranges" style="color: black; text-decoration: none;" target="_blank">pre-workout carbs</a> and protein that prevent muscle breakdown. Such a meal may cause the beginner to feel bloated, but in time your body will adapt by secreting the digestive juices required to deal with the hefty influx of food. To start, eat a medium chicken breast and medium baked potato about two hours before hitting the gym. You’ll protect your muscles from going catabolic and experience an energy boost, which should allow you to train harder and longer.</b></div>
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<span style="color: purple;">8) Take a Break</span></h2>
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<b>Every bodybuilder has experienced this at one time or another: Your schedule is so tight that you miss a couple of workouts in a row. To your great surprise, you don’t shrink but rather seem to grow. Why? Recovery. The days off, along with adequate nutrition, allow the body to overcompensate and recover more fully from recent training sessions. The same is true with eating. It’s a good idea to have a “cheat day” every 10–14 days and eat, in addition to what you normally do, a few things not on the typical bodybuilding menu: ice cream, cake, fatty cuts of steak, pizza, fried food. Should you overdo it? Absolutely not. Yet taking a single day and switching to a fattier cut of steak, having a few rolls of white bread with dinner and ice cream for dessert, in addition to pizza earlier in the day, won’t hurt. Just the opposite: It’ll help in terms of muscle growth. Of course, the next day you’ll need to get right back on your cleaner diet.</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxo-LqZdhR-shrBAsKZH9-nSTLqLBwHsZNjm7pwt2RdDH4DYGvTBl8Kp2KMuowgAbMGqh9Zpn3RGnIeqnyJnxMblSyYEvwWmj0XcP-h0QoKIFCAOv8dF2I_yLXTkSG4hV0j_-1_XEkx8Q/s1600/Supplements.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="229" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhxo-LqZdhR-shrBAsKZH9-nSTLqLBwHsZNjm7pwt2RdDH4DYGvTBl8Kp2KMuowgAbMGqh9Zpn3RGnIeqnyJnxMblSyYEvwWmj0XcP-h0QoKIFCAOv8dF2I_yLXTkSG4hV0j_-1_XEkx8Q/s1600/Supplements.jpg" width="320" /></a></div>
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<span style="color: purple;">9) Don’t Over-Supplement</span></h2>
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<b>Supplements enhance your diet. What you eat is the foundation. A lot of beginners get it wrong and believe supplements are the basis of their nutrition regimens. They never see the results they hope for because they lack the ideal diet plan that would get them from point A to point B, from thin to bulked up. That said, aside from protein powders, beginners should stick with the basics: a multivitamin/mineral, creatine (3–5 grams pre- and postworkout) and branched-chain amino acids (5–10 grams pre- and postworkout) to help the body stay anabolic.</b></div>
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<span style="color: purple;">10) Be Yourself</span></h2>
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<b>While the information bequeathed by pro bodybuilders is helpful, it’s not to be copied. When it comes to mass-building, the best thing to do is build your own diet: 1–1.3 grams of protein and 2–3.3 grams of carbs per pound of bodyweight per day split over six meals, with a larger meal before training and a whey shake with fast-acting carbs afterward. Adding mass is a process that takes time and consistency. Your best bet is to pay close attention to your own diet, weigh yourself every day and track that weight to make sure you’re gaining roughly 1 pound every 5–10 days.</b></div>

10 Tips on nutrition

Follow these 10 eating fundamentals to get your muscle-building off to a roaring start. If we had to give the beginning bodybuild...

Protein Alternatives for Bodybuilding

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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyBgR_E_BBjHVjG7B-9AR5si1Aug1wP82C1qrMgUl-MQUcgj0QoyKavw7LLIB8W4im54JXXsFswxfHMVCAxCO3qXj_Ie-_hkmAVuunRwwYnoDrAJk-6tTdJ25iDzQSFFfZfWumQqrI6uT7/s1600/chicken-pork-beef-marinade-400x400-kalynskitchen.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyBgR_E_BBjHVjG7B-9AR5si1Aug1wP82C1qrMgUl-MQUcgj0QoyKavw7LLIB8W4im54JXXsFswxfHMVCAxCO3qXj_Ie-_hkmAVuunRwwYnoDrAJk-6tTdJ25iDzQSFFfZfWumQqrI6uT7/s1600/chicken-pork-beef-marinade-400x400-kalynskitchen.jpg" width="400" /></a></div>
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<span style="background-color: white; color: #525252; font-family: Arial, Helvetica, 'Nimbus Sans L', sans-serif; font-size: 16px; font-weight: bold; line-height: 15.9375px; text-align: start;">There's more to feeding your muscles than just chicken and beef. How about... deer?</span></div>
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<b>Any of us who've put an ounce of thought into the process of growing and maintaining our muscles have also downed more than our fair share of poultry, beef, eggs and tuna and for many, the routine has gotten a tad bit tiresome by now. Sure, the majority of you eat to live (or better put, "<a href="http://www.muscleandfitness.com/nutrition/lose-fat/nutrition-get-jacked" style="color: black; text-decoration: none;" target="_blank">eat to get jacked</a>"), but variety <em>is</em> the spice of life, and who doesn't enjoy a little extra flavoring now and then?</b></div>
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<b>Fortunately there are a number of <a href="http://www.muscleandfitness.com/nutrition/gain-mass/best-protein" style="color: black; text-decoration: none;" target="_blank">protein sources</a> available to us today, and many of them are of as high a quality in terms of their muscle-building properties as the old standbys. Consider spicing up your diet with these protein alternatives from time to time...</b></div>
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<b>During the 1960’s and 70’s soy protein was a popular, inexpensive supplement popular with budget-minded bodybuilders looking to expand their range of protein sources. By the 1980’s, however, it fell out of favor with those who feared its estrogen-like compounds, called isoflavones. Concerned that soy might force them into women’s competitions, male bodybuilders shunned this vegetable protein.</b></div>
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<b>A study presented at the 2005 Experimental Biology conference in San Diego, California, revealed that not only did test subjects on soy protein grow as much muscle as their whey-consuming brethren, they showed no decrease in serum testosterone levels. Boys will be boys, even on soy.</b></div>
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<b>Fortunately for you, soy is as plentiful as more traditional bodybuilding staples tuna and chicken, particularly at natural food grocers like Trader Joe’s and Whole Foods. Next time you’re in L.A. you can satisfy your Jones for soy at Real Food Daily, which serves a tasty tofu wrap, along with a host of other grain protein dishes.</b></div>
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<b>Although this impressive ungulate was hunted to the brink of extinction 115 years ago it’s since made an impressive comeback, both on the American Great Plains and Americans’ plates. Packing a protein to fat ratio similar to tuna and skinless chicken breast, buffalo is tastes a bit like beef, but it is a little drier, due to its lower fat content.</b></div>
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<b>Bison meat, unlike some of the other protein sources to follow, is fairly easy to get, be it in the Trader Joe’s frozen foods section, Whole Foods or at your local butcher’s shop. Or, the next time you’re in Manhattan, New York, you could stop by one of the six Heartland Brewery locations for a hearty, free-range, grass-fed bison burger to go with a microbrewed pale ale.</b><br />
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<b>Most of us think of crustaceans either as sea bugs or things to be savored on first dates and business dinners. Fact is though that lobster, shrimp and crab can provide a great protein-rich boost to your humdrum diet.</b></div>
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<b>For example, a 100-gram serving (about 3-1/2 ounces) of shrimp will yield you 21 grams of protein and just a single gram of fat, with no calories to count for your ketogenic diet. Crab and lobster are similarly stocked with that most potent of muscle-building nutrients.</b></div>
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<b>If cost is a consideration (for whom isn’t it?) we suggest you check the freezer of your local supermarket where you can find 3 lb. bags of frozen shrimp at a price comparable to chicken breast. And the next time you find yourself with a hankering for crustacean be sure to get yourself to the nearest Chart House (there are 27 across the country), where you can savor mouth-watering lump crabmeat, shrimp cocktails and lobster tail. Who said protein had to bore the palate?</b></div>
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<span style="color: purple;">Approximate Nutritional Comparisons of Various Protein Sources:</span></h3>
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<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 43px; width: 125.5px;" valign="middle"><div style="font-family: Arial; text-align: center;">
<span style="color: red;"><span style="letter-spacing: 0px;"><b>100 Grams</b></span></span></div>
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<span style="color: red;"><span style="letter-spacing: 0px;"><b>(Lean, Cooked)</b></span></span></div>
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<span style="color: red;"><span style="letter-spacing: 0px;"><b>Protein*</b></span></span></div>
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</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 43px; width: 51.1px;" valign="middle"><div style="font-family: Arial; text-align: center;">
<span style="color: red;"><span style="letter-spacing: 0px;"><b>Fat*</b></span></span></div>
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</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 43px; width: 59.8px;" valign="middle"><div style="font-family: Arial; text-align: center;">
<span style="color: red;"><span style="letter-spacing: 0px;"><b>Calories*</b></span></span></div>
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</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 43px; width: 38.1px;" valign="middle"><div style="font-family: Arial; text-align: center;">
<span style="color: red;"><span style="letter-spacing: 0px;"><b>Iron†</b></span></span></div>
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<span style="color: red;"><span style="letter-spacing: 0px;"><b>(Mg)</b></span></span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 43px; width: 94.5px;" valign="middle"><div style="font-family: Arial; text-align: center;">
<span style="color: red;"><span style="letter-spacing: 0px;"><b>Cholesterol†</b></span></span></div>
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<span style="color: red;"><span style="letter-spacing: 0px;"><b>(Mg)</b></span></span></div>
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<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 125.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">Ostrich</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">32.2</span></div>
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<span style="letter-spacing: 0px;">1.2</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">111</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">4.9</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">65</span></div>
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<span style="letter-spacing: 0px;">Bison</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">28.5</span></div>
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<span style="letter-spacing: 0px;">2.5</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">143</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">3.42</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">82</span></div>
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<span style="letter-spacing: 0px;">Venison</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">29</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">2</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">144</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">3.7</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">66</span></div>
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<span style="letter-spacing: 0px;">Chicken (skinless)</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">28.9</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">7.4</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">190</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">2.1</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">89</span></div>
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<span style="letter-spacing: 0px;">Turkey (skinless)</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">29.3</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">5.0</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">170</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">1.8</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">76</span></div>
</td></tr>
<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 125.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">Beef (select)</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">29.5</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">8</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">201</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">2.99</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">86</span></div>
</td></tr>
<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 125.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">Pork</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">29.3</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">9.7</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">212</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">1.1</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">86</span></div>
</td></tr>
<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 125.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">Sockeye salmon</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">27</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">11</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">216</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">.55</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">52</span></div>
</td></tr>
<tr><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 125.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">Tuna</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 55.9px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">30</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 51.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">6</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 59.8px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">184</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 38.1px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">1.26</span></div>
</td><td style="border-color: rgb(146, 146, 146); border-style: solid; height: 17px; width: 94.5px;" valign="middle"><div style="font-family: Arial;">
<span style="letter-spacing: 0px;">49</span></div>
<div>
<span style="letter-spacing: 0px;"><br /></span></div>
</td></tr>
</tbody></table>
</div>
<div>
<b><span style="font-family: Arial; letter-spacing: 0px;">* in grams      </span><span style="font-family: Arial;">† in milligrams.</span></b></div>
</div>
</div>

Protein Alternatives for Bodybuilding

There's more to feeding your muscles than just chicken and beef. How about... deer? Any of us who've put an ounce of thou...

Important Reminders When Considering the Best Organic Whey Protein Shake

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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Oli-_-W1_GHH8FEis-WVREW9gJBLu0PtIELYgpvOlgYv_VyfY2xg2yJQ6KgAuF8SqnGHauQz9KE8pbEm51_tJStb9SU6eY1W1PBWKRvHBOOr5zIrviFdbFZYNHnorGURXtneRviYw9tb/s1600/Protein_shake.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2Oli-_-W1_GHH8FEis-WVREW9gJBLu0PtIELYgpvOlgYv_VyfY2xg2yJQ6KgAuF8SqnGHauQz9KE8pbEm51_tJStb9SU6eY1W1PBWKRvHBOOr5zIrviFdbFZYNHnorGURXtneRviYw9tb/s1600/Protein_shake.jpg" width="387" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
<div id="article-content">
<b>It is definitely true that when you consume organic whey protein,
 it can provide your body with the right nutrition to keep you stronger 
and fit. Remember that even if you spend time doing exercises, you 
cannot achieve a healthy body without absorbing essential protein that 
comes from natural whey. Because of this, you really have to research 
properly with the help of the Internet to find the most suitable product
 on the market. You must not disregard this strategy to avoid spending 
money for the wrong protein supplement.</b><br />
<b>Below are important ways or strategies to find the exact supplement made from real whey:</b><br />
<b><span style="color: purple;">• Choose the best natural whey protein shake</span></b><br />
<b>When
 you choose the best organic whey protein shake, you can easily reveal 
impressive muscle development. This kind of supplement will also help 
you eliminate unwanted body fats to keep you slimmer. Lately, you will 
find out that this particular supplement is the number one choice of 
many experienced bodybuilders and sport players worldwide.</b><br />
<b><span style="color: purple;">• Protein supplement that can boost your energy</span></b><br />
<b>This
 is another important factor when you invest money for the best product 
on the market. Your choice must increase your energy even when you are 
performing strenuous exercises. You have to consider the best protein 
shake that will help you overcome fatigue and complete your exercises 
without difficulty.</b><br />
<b><span style="color: purple;">• Using the Internet to research for the best option</span></b><br />
<b>With
 the advent of the Internet today, it is not difficult to locate the 
most suitable protein supplement on the market. By simply doing online 
researches, you can discover the many available options that come from 
organic protein and manufactured by trusted companies out there. When 
you choose, be sure to check the product label and determine the exact 
ingredients they include. The ingredients must be safer for your body 
without any harmful substance.</b><br />
<b><span style="color: purple;">• Getting a recommendation from a professional fitness guru</span></b><br />
<b>This
 is actually a good idea if you cannot decide on your own. If you know 
someone who is a professional in the field of fitness, you can ask for a
 recommendation to help you locate the best organic whey protein shake. 
Because this person has years of experience in the fitness world, he can
 easily guide you on how to choose the best supplement that suits your 
needs. In addition, he can instruct you on what types of exercises to 
perform regularly and what foods to combine while taking your protein 
supplement. On this, you can definitely accomplish your goal and that is
 to keep your body healthy.</b><br />
<b>What we mentioned above are just few 
of the many possible ways when choosing for the most suitable natural 
protein supplement. Remember that if you are serious to achieving a 
healthier body system, you must have a decent fitness plan that can help
 you build stronger muscles and lose weight effectively. Definitely, it 
is easier to accomplish this kind of objective if you have the best 
organic protein shake that originates from natural whey without damaging
 substances.</b></div>
<div style="overflow: hidden;">
<br /></div>

Important Reminders When Considering the Best Organic Whey Protein Shake

It is definitely true that when you consume organic whey protein, it can provide your body with the right nutrition to keep you st...

What to Eat After Workout (Post Workout)

<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXpfKPLc2Z5uCrgyGwAdVVGP8-PUtRVT2GqcKY2PsQJJpqW32oQGsS0dwt4aiRRQx5o4dei9zLkKvs60q5Pn8wSBMPt1GzDIC5SIHDte1W9ekBPY3sKuEsNWq8fyw0yoiSgi52s6FaL2qe/s1600/after-workout-meal.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXpfKPLc2Z5uCrgyGwAdVVGP8-PUtRVT2GqcKY2PsQJJpqW32oQGsS0dwt4aiRRQx5o4dei9zLkKvs60q5Pn8wSBMPt1GzDIC5SIHDte1W9ekBPY3sKuEsNWq8fyw0yoiSgi52s6FaL2qe/s1600/after-workout-meal.jpg" width="400" /></a></div>
<div style="text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div id="article-content">
    <b><span style="font-family: Trebuchet MS, sans-serif;">The post workout intake is a snack that is taken just after the 
workout. When your body is in a critical condition after burning many 
calories it has no choice but to sound the alarm and open the metabolic 
window. It corresponds to a time interval during which all ingested 
nutrients are assimilated (good for muscle growth).</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Nutrition and metabolic window:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">After
 an intense workout, hormone levels are low, muscles are filled with 
waste, the glycogen is at its lowest rate and proteins were metabolized 
to compensate for energy. At that critical moment your body realizes 
that it must get stronger for your ever more intense exercises. This is 
why it activates all anabolic mechanisms to engage the recovery and 
enable the tissue repair: we say that the body opens the metabolic 
window. A Protein intake during this period allows your body to switch 
from catabolism to anabolism.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">The opening period of the metabolic 
window is between 40 and 60 minutes after the workout. During this 
interval of time nutrients are much better absorbed by the body, 
including proteins which their level of assimilation may exceed 40g for 
an 80kg individual. Muscle fibers are much more receptive and consumed 
nutrients are entirely devoted to muscles. To summarize, a devastating 
workout put the body in a perfect condition for muscle synthesis for 
only one hour.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Restore glycogen reserves:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">The metabolic 
window Opening is the perfect moment to ingest proteins and also simple 
and complex carbohydrates. The latter will restore glycogen reserves to 
better protect proteins consumed in the future and to deliver fuel to 
muscles. Knowing that the metabolic window pushes away the limits of 
nutrients assimilation, the rate of sugars transformed into fat is much 
lower during this period. In other words the metabolic window allows you
 to consume extra calories which are more than your daily needs and 
without storing excess fat!</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Fast absorbing protein in post workout nutrition:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">After
 the workout you have to eat foods which are quickly assimilated into 
the body to get the most out of their nutritional intake. Lean fish like
 sole or plaice are quickly assimilated by the body. Meats such as beef 
and pork are not adapted to the metabolic window because the body 
requires more than 3 hours to digest them. It is preferable to take 
liquid mixture in the shaker because it is rapidly assimilated.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Dietary supplements:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Eating
 right after workout is the basic principle to gain weight. If you are a
 supplement enthusiast, the metabolic window is the best time to consume
 Fast absorbing protein. 45g of whey mixed with 200cl of water will 
allow you to absorb about 40g of protein.</span></b><br />
   </div>
<div id="article-resource">
    <b><span style="font-family: Trebuchet MS, sans-serif;">While I was setting up my meal plan I found it difficult to get 
great tasting easy to prepare recopies ideas that respect my fitness 
goals.</span></b></div>
<div style="text-align: center;">
   </div>
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<br /></div>
<div style="text-align: center;">
<br /></div>

What to Eat After Workout (Post Workout)

The post workout intake is a snack that is taken just after the workout. When your body is in a critical condition after burning...

Your Body Needs Food after Workout

<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhslm2nHBlngF82KwkeDwcXa4EHLasi8keifsvZzkVIz5cwAyculTmsj2_56bnv6EJMaf4I5iq001xJivyQHy-rmQN7B0M2Qc_7E2F5w01BCQs7rHIOJBmwUN5CKgbc2SBNiZDFlBl52C7u/s1600/625539_636781663029398_839729018_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhslm2nHBlngF82KwkeDwcXa4EHLasi8keifsvZzkVIz5cwAyculTmsj2_56bnv6EJMaf4I5iq001xJivyQHy-rmQN7B0M2Qc_7E2F5w01BCQs7rHIOJBmwUN5CKgbc2SBNiZDFlBl52C7u/s1600/625539_636781663029398_839729018_n.jpg" width="305" /></a></div>
<div style="text-align: center;">
<br /></div>
<div id="article-content">
    <b><span style="font-family: Trebuchet MS, sans-serif;">Far too many athletes are guilty of skipping meals directly after
 they workout. The common thought is to simply cool down and either get 
ready for the day or bed without even thinking about post workout food. 
 Most think,  I burned fat, ate less calories must,  that be good right?
 WRONG.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">I think we've all been guilty of this 
scenario of being too tired or rushed to eat something after we work 
out.  And let's face it, sometimes our workouts are so strenuous that 
eating almost seems impossible, especially if you've pushed your body to
 the max.  But post workout nutrition is extremely important.  Not only 
is it setting your body up for future success, it's also helping repair 
the "damage" you've done to it already.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">I say damage because when 
you work out, especially with weights or bodyweight exercises, your 
body's muscles are actually creating tiny little tears within.  It's 
only when these tears get repaired that they can grow into bigger, 
stronger muscles.  And the fuel to help start the reparation process is 
received through your nutrition.</span></b><br />
<b><span style="color: purple; font-family: Trebuchet MS, sans-serif;">Glycogen Stores:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Glycogen
 or our "blood sugar" is the extra energy your body stores for physical 
activity.  Muscle can access this energy immediately which makes it very
 very important for intense physical activity.  After an intense workout
 these stores are used up and they only way you can replace them for the
 next workout is through proper nutrition.  You want to be refueled and 
ready to go when next workout comes around.</span></b><br />
<b><span style="color: purple; font-family: Trebuchet MS, sans-serif;">Branch Chain Amino Acids:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Branch
 Chain Amino Acids aid muscle growth and recovery.  Most importantly, 
they are not naturally occurring so we need to supplement on a daily 
basis through whole foods or specific BCAA supplements.  Without getting
 too technical you need BCAA's because they keep your body "Anabolic" 
which means building muscle as opposed to being "Catabolic" which means 
your body is burning muscle for energy.  Who wants to get a great 
workout in and find out your body is breaking down your much needed lean
 muscle.</span></b><br />
<span style="color: purple; font-family: Trebuchet MS, sans-serif;"><b>Creatine:</b></span><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Creatine can be a beneficial 
addition to your post workout shake.  Most post workout formulas include
 this already.  Creatine helps the body produce more ATP which fuels 
your muscles.  It is predominantly used in high intensity/explosive 
sports like football or weightlifting.  Creatine has been known to 
create bloating and cramping for some so test it out first.</span></b><br />
<strong><span style="color: purple; font-family: Trebuchet MS, sans-serif;">Protein's and Fats:</span></strong><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">As
 specific nutrition will be an entire separate article I will assume we 
are all eating a gluten free, low carbohydrate diet.  In this case,  the
 consumption of proteins and fats are vitally important post workout.  
Your body uses the protein for rebuilding and it uses the fats for 
immediate energy.  A simple steak and veggies meal will go a long way to
 immediately rebuilding muscle.</span></b><br />
<b><span style="color: orange; font-family: Trebuchet MS, sans-serif;">Summary:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Post workout
 nutrition practices are widely discussed amongst groups.  Every person 
has their own specific rituals and routines, but for the most part, it's
 understood that your post workout meal should rely heavily on protein 
and bcaa's.  The meal after your workout is the most forgiving meal you 
will eat throughout the day.  Your body is in its' prime state to absorb
 nutrients... in fact, it's begging for them.</span></b><br />
   </div>
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<div style="text-align: center;">
<br /></div>

Your Body Needs Food after Workout

Far too many athletes are guilty of skipping meals directly after they workout. The common thought is to simply cool down and ei...

Carbohydrates

<div style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBGDABWfbcpvlDmFLqSmuTnaTsiK64MSXDfJ00wqKZwlbT4lxJPAxkKUf6wkHXaIQj2cTmGxkGxoRsYpZMin4WvgCx29QxjuTKziXuOtkYkPXOwgIPl07mPl49XvGkWoQHmt23aoI6GHpn/s1600/Book-Carbohydrates-Header.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBGDABWfbcpvlDmFLqSmuTnaTsiK64MSXDfJ00wqKZwlbT4lxJPAxkKUf6wkHXaIQj2cTmGxkGxoRsYpZMin4WvgCx29QxjuTKziXuOtkYkPXOwgIPl07mPl49XvGkWoQHmt23aoI6GHpn/s1600/Book-Carbohydrates-Header.png" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><span style="color: purple;">Carbohydrates</span></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Carbohydrates are a very important element in the process of building muscle building and various physiological processes is a major source of energy for the body .</b></div>
<div style="text-align: center;">
<b>As we mentioned earlier , the body functions as a plant protein is the raw material, are machines and worker training are hormones , and carbohydrates are the source of energy to run the plant without them difficult to produce anything .</b></div>
<div style="text-align: center;">
<b>The fact that carbohydrates are the main source of energy in the body , supports the benefit of carbohydrates and protein protects its energy consumption .</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><span style="color: purple;">Carbohydrates are divided into three sections:</span></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>1 - <span style="color: orange;">simple carbohydrates ( simple carbohydrates )</span></b></div>
<div style="text-align: center;">
<b>And are carbohydrates that contain only one or two sugar molecules in their composition, and the chemical composition of these make rapid absorption and digestion, giving the high boost of energy for a short period , and insulin works to increase dramatically.</b></div>
<div style="text-align: center;">
<b>Increase Insulin is a double-edged sword , it supports muscle building to facilitate the process of transfer and payment of amino acids and carbohydrates in the muscle. And even easier to store fat in the body over time. Therefore prefer to reduce the proportion of fat intake when they rely heavily on simple carbohydrates .</b></div>
<div style="text-align: center;">
<b>Examples of sources of simple carbohydrates : sugar, honey, fruit , sweets, chocolate and jam .</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>2 -<span style="color: orange;"> complex carbohydrates ( complex carbohydrates )</span></b></div>
<div style="text-align: center;">
<b>And are carbohydrates that contain three or more sugar molecules in their composition and chemical composition allows absorbed and digested slowly unlike simple carbohydrates , they provide a moderate flow of energy for a longer period .</b></div>
<div style="text-align: center;">
<b>Examples of sources of complex carbohydrates : rice, oats, potatoes and starchy vegetables , legumes, cereals and Aalghemhyat .</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>3 -<span style="color: orange;"> Fiber </span></b><span style="background-color: white; color: #333333; font-family: 'lucida grande', tahoma, verdana, arial, sans-serif; font-size: 13px; line-height: 17px;"><b>(Dietary Fibers)</b></span></div>
<div style="text-align: center;">
<b>And are carbohydrates that are not digested and absorbed it, but the importance of health in general , the more information you can consult the section of the fiber .</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>Generally recommended based on complex carbohydrates , they provide a better flow of energy, but in times of need fast flow is preferable to use simple carbohydrates , such as the period after exercise.</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>The amount should be addressed :</b></div>
<div style="text-align: center;">
<b>The required amount of carbohydrates addressed natural for humans vary depending on many factors, but it is usually 40-60% of total daily calories.</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>The amount of carbohydrate ingested is for bodybuilders :</b></div>
<div style="text-align: center;">
<b>For bodybuilders ratio of carbohydrates 30-55 % of the overall total calories for the day.</b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b><span style="color: purple;">example :</span></b></div>
<div style="text-align: center;">
<b>If the daily calorie intake is equal to 4000 calculated the amount of carbohydrates as follows:</b></div>
<div style="text-align: center;">
<b>4000 x percentage (50 %) = 2000 calories from carbohydrates .</b></div>
<div style="text-align: center;">
<b>Divide the 2000 prices on the amount of heat per gram of carbohydrate (4)</b></div>
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<b>20004 = 500 grams of carbohydrates per day.</b></div>
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<b>Divide by the number of meals each day to find the amount of carbohydrate at each meal 5005 = 100 grams of carbohydrates at each meal.</b></div>
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<b>Another way to see the amount of carbohydrates you need every day, and eating 2.2 to 3.3 grams of carbohydrate per kg .</b></div>
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<b><span style="color: purple;">example :</span></b></div>
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<b>The player to build objects and weighed 100 kg carbohydrate intake calculated as follows:</b></div>
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<b>2.2 to 3.3 x 100 = 220 to 330 grams of carbohydrates per day.</b></div>
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<b>This approximate ratio as the other ratios should most often a player to build objects to be adjusted according to its objectives, for example, reduces the consumption quantity when you want to lose weight and increase when you want to increase.</b></div>

Carbohydrates

Carbohydrates Carbohydrates are a very important element in the process of building muscle building and various physiological pro...

Important foods to Have Before, During and After a Workout

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<b><span style="font-family: Trebuchet MS, sans-serif;">Whether you are just trying to stay fit or an athlete looking for
 the better things in life, you will be required to have a workout which
 will prepare you for the goal you have in mind. Just 
going about your everyday life without a proper direction will not get 
you anywhere. This is especially true if you want your body to respond 
in the manner that you desire it to. Regardless about your ultimate 
objective you must understand that you will need to include some foods 
before, during and after a session of workout, which can be strenuous.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">Before
 you begin a workout, you are advised to look at having a meal which is 
low in fat and fiber, moderate in proteins and carbohydrates and can fit
 well within your system. You can look forward to having a piece of 
grilled chicken or even a slice of pizza. However, you must stay away 
from fried foods like French fries and burgers that are high in fat 
content.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">During a workout, you will be required to drink plenty of
 water. The recommended dosage is 4 ounces for every 20 minutes that you
 are involved in the activity. Do not use carbonated drinks or fruit 
juices during the session. It will be better if you can find tender 
coconut water because it will keep you refreshed during the session. 
Beverages that are basically designed for this purpose can also be used.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">After
 a workout, you will need to give your muscles the energy they need to 
recover fast. You can choose to have protein shakes to help this 
procedure. However, you will have to look out for good-quality protein 
shakes that will be available and not make the mistake of choosing 
interior products.</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;">If you are indulging in such activities 
regularly you will do well to look at deer antler velvet supplements 
which have been designed specifically for this purpose. This is a 
product which is known to contain high levels of insulin-like growth 
factor 1, which is extremely essential to your body. Take one capsule of
 deer antler velvet supplement before the workout and one before you go 
to bed. Maintain this habit regularly and you will soon see your body 
developing the endurance it needs for the workout apart from the ability
 to recover fast after a session. Today it will not be difficult for you
 to find a number of athletes using this product because IGF 1 has been 
identified as a natural performance enhancer. There is no reason why you
 too should not benefit from supplements of deer antler velvet if you 
are indulging in activities that are similar.</span></b></div>
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Important foods to Have Before, During and After a Workout

Whether you are just trying to stay fit or an athlete looking for the better things in life, you will be required to have a workou...