A sound bodybuilding program gets built on a foundation of nutrition, without a proper men's nutrition plan, you are doomed to failure before you even start.
Most body builders eat several small meals throughout the day, instead of the traditional three large square meals that most of us are accustomed to; you see when it comes to building muscle, less is more in regards to your food intake, and timing is everything.
When you work out you need to ensure that your body always has sufficient level of nutrients, eating regularly throughout the day will ensure that you don't become deficient in essential vitamins, minerals and other essential resources.
All meals are important when following a muscle building, program but breakfast and post-workout, are two of the key meal times that are crucial to your overall success.
Not providing your body with the nutrients it needs at these times will seriously damage your muscle building ambitions.
Do not skimp on breakfast!
Breakfast is one of the most important meals of the day for anyone, but this is especially true for body builders and those who work out on a regular basis. If you are following a workout program, missing or skimping on breakfast is one of the worst things that you can do.
As soon as you wake-up, your body is crying out for nutrients. It has been without food for eight hours and needs nutritional replenishment. If your body does not receive nutrients at this time, it will start to break down muscle tissue for energy, which means all your hard work is going to waste. In essence, your workout program is going backwards.
Having five slices of toast, a bowl of Corn Flakes and two cups of coffee might be ok if you have no ambition to be healthy, but, it is certainly not the kind of breakfast that will power a successful muscle building program.
A balanced breakfast will consists of high quality proteins, complex and simple carbohydrates and essential fatty acids. The intake of each largely depends on your workout schedule.
If your breakfast is before a workout, you may want to include more carbohydrates, and maybe a quick-digesting protein such as whey. If your breakfast is after a workout, you might consume a higher ratio of proteins.
The post workout meal:
The post workout meal is even more important than breakfast; if you do not eat properly after a workout then you completely negate any gains and benefits made during your session.
During a rigorous workout your body takes a battering and all its resources are completely stripped and depleted. A balanced post-workout meal allows your body to recoup the lost nutrients, which are essential for both muscle repair and growth.
A meal full of protein and carbohydrates with minimal amounts of fat will ensure your body gets exactly what it needs after a good training session.
A typical post workout meal might consist of a protein shake made from Whey and a Banana. This will provide you with everything needed to fuel your muscle recovery, and growth.
Every Meal Counts!
As well as having a good breakfast and post workout meal, you will need to eat at least three other nutritional meals throughout the day.
Your daily food intake should comprise of at least two heavy meals and three light meals, with a total breakdown of around 40% carbohydrates, 40% proteins and 20% essential fats
For any body building men's nutrition plan to be successful, it needs to be consistent. If you eat that the right foods at the right times, then you are already half-way down the road to success.
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John Powers is a Men's Fitness Expert who has helped 1,000's of men reach their fitness goals. Whether it be Men's Fitness Routines, Nutrution, or Supplements John can provide you with the expert guidance you desire to reach your Ideal Fitness goals. For more personnel guidance and information please visit <a href="http://www.mensfitnessroutines.com">http://www.mensfitnessroutines.com</a> to Get the Ideal Fitness System eCourse for FREE!
Showing posts with label mens fitness. Show all posts
Showing posts with label mens fitness. Show all posts
Friday, 14 September 2012
Sunday, 9 September 2012
Get The Right Types Of Carbs To Improve Your Excercise Routines
A nutritional diet is the only platform from which you can launch a successful and efficient workout program. Without the correct diet, you are just running into the wind, slowly going nowhere, and all the training in the world will have little impact.
Proteins, fats, and carbohydrates are essential to any nutritional diet, but when it comes to the type of men's nutrition necessary for building muscle, their role is paramount.
In this article, we will look at the role that carbohydrates play.
One of the major functions that carbohydrates perform is helping the pancreas to create insulin, which in-turn enables your body to store carbohydrates in fat deposits and muscle tissue, which then provide energy.
However, the benefits that Insulin provides to the system, does not stop with just energy conversion. Insulin also gathers the amino acids found in proteins and uses them to repair and rejuvenate cells.
Simple and Complex:
There are two basic types of carbohydrate: Simple and Complex. Simple Carbohydrates release energy quickly and provide you with an immediate boost, whereas complex Carb's release energy slowly, allowing you to maintain sustained exercise and workout sessions.
It is very important that you eat both complex and simple carbs in the right proportion, and ratio's. The amount of each that you should consume will largely depend on your workout schedule and end goals.
You should eat Complex carb's throughout the day to ensure that you maintain energy levels, while Simple carb's should be eating after workouts, when your energy levels are low and near depletion.
Convert Carb's to energy, not proteins!
Because your body uses Carbohydrates as its main source of fuel, it is important that you have sufficient amounts in your system.
The body cannot distinguish between the proteins that you eat, and the proteins stored in your muscles, and, when deficient in carb's, it can often burn the muscle proteins as a form of energy. This is the last thing that you want happening.
Carbohydrates - Best in small doses!
Eating large meals, can load your body with carb's, which causes your insulin levels to spike. This can lead to fatigue and the storage of fat deposits.
It is better to eat five or six smaller meals a day rather than three big meals. This ensures that the insulin levels produced by the body go to good use as a source of energy, rather than a source of excess fat.
You should eat Complex carb's throughout the day to ensure that you maintain energy levels, while Simple carb's should be eating after a strenuous workout, when your energy levels are low and near depletion.
Good Carbohydrate food sources:
All foods will contain some elements of carbohydrates but some sources are better than others….
Oatmeal - Is a fantastic slow digesting carb.
Whole Wheat Bread - Good slow digesting carb.
Fruit - All fruits are great but some are better than others
Vegetables - You really can't go wrong with veg, but like fruit some are better than others
Sweet Potatoes -Nice slow digesting carb.
Brown Rice - Slow digesting carb.
White Rice - Fast digesting carb.
Men's nutrition - Carb's are only one part of the equation!
Carbohydrates are a fundamental part of the equation for any nutritional diet and workout program. However, they will only provide you with maximum effect when consumed correctly.
As part of an overall diet plan, carbohydrate intake most work in conjunction with the other food groups, and supplements that you consume on a daily basis. But, not only this! Your daily intake must also meet your weekly and daily workout schedules.
Knowing how to get the most out of carbohydrates is not rocket science, but it does require some forethought and an understanding of how they affect the overall muscle building process.
------------------------
John Powers is a Men's Fitness Expert who has helped 1,000's of men reach their fitness goals. Whether it be Men's Fitness Routines, Nutrution, or Supplements John can provide you with the expert guidance you desire to reach your Ideal Fitness goals. For more personnel guidance and information please visit <a href="http://www.mensfitnessroutines.com">http://www.mensfitnessroutines.com</a> to Get the Ideal Fitness System eCourse for FREE!
Proteins, fats, and carbohydrates are essential to any nutritional diet, but when it comes to the type of men's nutrition necessary for building muscle, their role is paramount.
In this article, we will look at the role that carbohydrates play.
One of the major functions that carbohydrates perform is helping the pancreas to create insulin, which in-turn enables your body to store carbohydrates in fat deposits and muscle tissue, which then provide energy.
However, the benefits that Insulin provides to the system, does not stop with just energy conversion. Insulin also gathers the amino acids found in proteins and uses them to repair and rejuvenate cells.
Simple and Complex:
There are two basic types of carbohydrate: Simple and Complex. Simple Carbohydrates release energy quickly and provide you with an immediate boost, whereas complex Carb's release energy slowly, allowing you to maintain sustained exercise and workout sessions.
It is very important that you eat both complex and simple carbs in the right proportion, and ratio's. The amount of each that you should consume will largely depend on your workout schedule and end goals.
You should eat Complex carb's throughout the day to ensure that you maintain energy levels, while Simple carb's should be eating after workouts, when your energy levels are low and near depletion.
Convert Carb's to energy, not proteins!
Because your body uses Carbohydrates as its main source of fuel, it is important that you have sufficient amounts in your system.
The body cannot distinguish between the proteins that you eat, and the proteins stored in your muscles, and, when deficient in carb's, it can often burn the muscle proteins as a form of energy. This is the last thing that you want happening.
Carbohydrates - Best in small doses!
Eating large meals, can load your body with carb's, which causes your insulin levels to spike. This can lead to fatigue and the storage of fat deposits.
It is better to eat five or six smaller meals a day rather than three big meals. This ensures that the insulin levels produced by the body go to good use as a source of energy, rather than a source of excess fat.
You should eat Complex carb's throughout the day to ensure that you maintain energy levels, while Simple carb's should be eating after a strenuous workout, when your energy levels are low and near depletion.
Good Carbohydrate food sources:
All foods will contain some elements of carbohydrates but some sources are better than others….
Oatmeal - Is a fantastic slow digesting carb.
Whole Wheat Bread - Good slow digesting carb.
Fruit - All fruits are great but some are better than others
Vegetables - You really can't go wrong with veg, but like fruit some are better than others
Sweet Potatoes -Nice slow digesting carb.
Brown Rice - Slow digesting carb.
White Rice - Fast digesting carb.
Men's nutrition - Carb's are only one part of the equation!
Carbohydrates are a fundamental part of the equation for any nutritional diet and workout program. However, they will only provide you with maximum effect when consumed correctly.
As part of an overall diet plan, carbohydrate intake most work in conjunction with the other food groups, and supplements that you consume on a daily basis. But, not only this! Your daily intake must also meet your weekly and daily workout schedules.
Knowing how to get the most out of carbohydrates is not rocket science, but it does require some forethought and an understanding of how they affect the overall muscle building process.
------------------------
John Powers is a Men's Fitness Expert who has helped 1,000's of men reach their fitness goals. Whether it be Men's Fitness Routines, Nutrution, or Supplements John can provide you with the expert guidance you desire to reach your Ideal Fitness goals. For more personnel guidance and information please visit <a href="http://www.mensfitnessroutines.com">http://www.mensfitnessroutines.com</a> to Get the Ideal Fitness System eCourse for FREE!
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