Nutrition & Exercise

Eating Around Your Exercise Schedule

The food you consume before and after your workouts will determine your actual workout and growth following. It is known that food is a source of energy, and energy is definitely what you need to exercise. So it makes sense that you consume some fuel source prior to your workouts. The key to remember is that you do not want to go to the gym on a full stomach. A full stomach uses up blood to aid in the digestion process; blood which should be used in your muscles. Plan your pre-workout meal. Simple carbohydrates with a small amount of protein is recommended about 1 to 1.5 hours prior to training. Everyone has a different metabolism rate, so you will have to listen to your own body. During the workout phase, be sure to drink plenty of water, first to replenish the water lost during exercise and second to regulate the flow of blood throughout your body, especially to your muscle at work. Immediately following your workout supplement with five grams of creatine with five grams of glutamine. This combination will increase recovery and growth. Within a one-hour critical window following your workout, you need to consume protein as well as carbohydrates. The most reliable way to ensure your body gets these sources it with a protein shake. This will feed your muscles and restore your depleted energy.

Nutrition to Lose Weight
To get lean, you will have to lower your carbohydrate intake. This is very important after sunset; carbs consumed at night will not be used up and will be stored away as fat. Eat fish and plenty of fiber, follow a very low fat approach and consider supplementation. Fat burners are recommended to aid you in your progress.

Nutrition to Gain Weight
To gain mass your protein intake should be slightly higher than normal, to aid in the growth of new muscle tissue. You should be very concerned about reaching the protein requirement; in addition, you should also increase your caloric intake by approx. 10% for ‘2 weeks high, 1 week regular’ pattern.

Eat fish, increase sodium (salt) and use the supplementation of glutamine, BCAAs and creatine. A high-calorie meal replacement is also recommended.

Weight Loss and Gain Foods
Much of our fast-growing health and fitness community has concerns relating to what to eat; whether it be in terms of mass building or weight loss. It is very clear that any successful exercise programs consists of 50 percent diet and 50 percent training. Most people train to no results since they are lacking in their nutritional plan. As a general rule, mass building requires that you increase your carbs, and for weight loss that you increase your protein intake.

Below is a simple food guide which will lists the best carbohydrate and protein sources for the categories of mass building and weight loss. Use the guide as simply that.

Best Carbohydrate Sources for Weight Loss Goals

Yams, Potatoes, Beans, Vegetables, Brown or Wild Rice, Oat and Oat Bran

Best Protein Sources for Weight Loss Goals

Yams, Chicken Breast, Egg Whites, Tuna (in water), Fish (white), Turkey Breast

Best Carbohydrate Sources for Lean Muscle Gains

Best Pasta, Whole Grain Breads, Cream of Wheat, Oats, White Rice, Fruits

Best Protein Sources for Lean Muscle Gains

Steak (red meat), Turkey, Whole Eggs, Cottage Cheese, Protein Supplements