Bodybuilding Diet and Nutrition Advice - Bodybuilding Nutrition and Diet Basics

Introduction

A key component of the formula for bodybuilding success is nutrition. Nutrition is what gives us the raw materials for recuperation, energy, and growth. Without a good diet, your dreams of achieving your ideal body will never be reached.

In this article I'll discuss the characteristics of a good bodybuilding diet and also cover the macronutrients that we need on a daily basis, as well as how much, in order to gain muscle and lose fat.

Characteristics of a Good Nutrition Program

1) It should favor smaller and frequent feedings throughout the day instead of large and infrequent ones. Why? Because when you feed your body several times a day, your metabolism increases. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body switches to a catabolic state (a state in which you lose muscle and gain fat!).

The body believes that it is starving and it starts feeding itself on lean muscle tissue and it prepares to store calories as fat. Bad scenario! Therefore, in order for your program to work, you will eat between four to six meals (depending gender and goals) a day spaced out at 2 to 3 hour intervals.

2)Every meal should have carbohydrates, protein and fat in the correct ratios. Having a meal that is not balanced (for example is all carbohydrates) won't yield the desired results. Every macronutrient has to be present in order for the body to absorb them and use them properly. Without boring you with the effect of food on the body's biochemistry, let's just say that if you only eat carbohydrates in one meal without anything else, your energy levels will crash in about 30 minutes and your body will be storing any carbohydrates that were not used into fat. Conversely, if you only eat protein, you will lack energy and your body will not be able to turn the protein into muscle because it is difficult for the body to absorb protein in the absence of carbohydrates. In addition, the ratios for each particular macronutrient have to be correct in order to get the results that you want. The ratio of our diet will look like the following:

40% Carbohydrates

40% Protein

20% Fats

Note that for every serving of carbohydrates, you get a serving of Protein. You can use Bill Phillips' Method of creating meals which is to count a portion of carbohydrates as the amount of food the size of your clenched fist and a portion of protein as the amount of food the size of your open palms.

3) The calories should be cycled. I strongly believe in caloric cycling as this will not allow the metabolism to get used to a certain caloric level; something that leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while building muscle at the same time should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time you will not gain muscle as fast as you would if you just concentrated in muscle mass. However, you get to get both goals accomplished at the same time.

People interested in body sculpting (which is moderate muscle building with enough fat loss to go down to 10% body fat for males and 12-13% for women) should alternate between two weeks of lower calories (around 2000 for men and 1200 for women) and two weeks of higher calories (around 2500 for men and 1500 for women). These caloric intakes assume a normal activity level that only includes body sculpting training. Those of you involved in activities like marathon running or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates in order to support your higher levels of activity.

What's a Diet?

While the word "diet" brings these images of pain and starvation to most people's mind, a diet is simply the food choices that you make on a daily basis. So if you eat potato chips and sodas all day long, that is your diet.

Regardless of which diet you follow, there are 3 macronutrients that are present in one way or the other in all of them. Understanding what role these nutrients play, how to obtain them, and how much to consume of them on a daily basis will lead you to the bodybuilding and fitness results you have been looking for.

Bodybuilding Nutrition Basics

There are 3 macronutrients that the human body needs in order to function properly. These macronutrients make up your bodybuilding and/or fitness diet.

1) Carbohydrates:

Carbohydrates are your body's main source of energy. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

A) On a very simplistic level, it takes the carbohydrates and either stores them in the muscle or stores them as fat (assuming that the carbohydrates are not needed for energy at the moment and assuming that both the muscles and the liver stores are full).

B) It takes the amino acids (protein) and delivers them inside the muscle cell for recovery and repair.

Most people that are overweight and are in low fat/high carbohydrate diets got into that condition because they are eating an overabundance of carbohydrates. Too many carbohydrates cause a huge release of insulin. When there is too much insulin in the body, your body turns into a fat storing machine.

Therefore, it is important that we eat no more carbohydrates than necessary and that we eat the right amount of carbohydrates.

Now that we have talked about the importance of having just the right amount of carbohydrates, let's talk about which are the best sources of carbohydrates.

Carbohydrates are divided into complex carbohydrates and simple carbohydrates. The complex carbohydrates give you sustained energy ("timed release") while the simple carbohydrates gives you immediate energy. It is recommended that you eat mainly complex carbohydrates throughout the day except after the workout where your body needs simple carbohydrates in order to replenish its glycogen levels immediately, something that will aid faster recuperation and rebuild of the muscle. Below is a list of good sources of carbohydrates:

Complex Carbohydrates:

There are two types:

1) Starchy: Oatmeal (1 cup dry), sweet potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned), peas (2 cups cooked). Each serving approximately equals 40-50 grams of carbohydrates.

2) Fibrous: Broccoli (1/2 cup raw), carrots (1 cup raw), cauliflower (1/2 cup raw), green beans (1/2 cup raw), lettuce (5 cups raw), mushrooms (3/4 cups raw), pepper (1/2 cup raw), spinach (3-1/2 cups raw), zucchini (1 cup raw). Each serving approximately equals 6 grams of carbohydrates.

Simple Carbohydrates:

Apples (1 apple), bananas (1 banana), grapefruit (1 grapefruit), grapes (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3/4 of a cup).
Each serving approximately equals 20-25 grams of carbohydrates.

2) Protein

Every tissue in your body is made up from protein (i.e., muscle, hair, skin, and nails). Proteins are the building blocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is paramount. Protein also helps increase your metabolism every time you eat it by 20%! It also makes the carbohydrates timed release, so you get sustained energy throughout the day.

Everybody that is involved in a weight training program should consume between 1 gram of protein to 1.5 grams of protein per pound of lean body mass (meaning that if you are 100 lbs. And have 10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per pound of lean body mass as this is unnecessary and the extra protein may get turned into fat.

Good examples of protein are eggs (I use Egg Substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), turkey (cooked, skinless and boneless: 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz). Each serving size equals approximately 35-40 grams of protein.

3) Healthy Fats

All the cells in the body have some fat in them. Hormones are manufactured from fats. Also fats lubricate your joints. So if you eliminate the fat from your diet, then your hormonal production will go down and a whole array of chemical reactions will be interrupted. Your body will then start accumulating more body fat than usual so that it has enough fat to keep on functioning. Since testosterone production is halted, so is muscle building. Therefore, in order to have an efficient metabolism we need fat.

There are three types of fats: Saturated, polyunsaturated, and monounsaturated.

a) Saturated Fats: Saturated fats are associated with heart disease and high cholesterol levels. They are found to a large extent in products of animal origin. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process known as hydrogenation. Hydrogenated vegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil, and palm kernel oil, which are also frequently used in packaged foods and non-dairy creamers are also highly saturated.

b) Polyunsaturated Fats: Fats that do not have an effect in cholesterol levels. Most of the fats in vegetable oils, such as corn, cottonseed, safflower, soybean, and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on the good cholesterol levels. These fats are usually high on the essential fatty acids and may have antioxidant properties. Sources of these fats are Fish Oils, Virgin Olive Oil, Canola Oil, and Flaxseed Oil. We like to refer to these type of fats as good fats.

Twenty percent of your calories should come from good fats. Any less than 20% and your hormonal production goes down. Any more than 20% and you start accumulating plenty of fat. The way that I get my fats is by taking 1 teaspoon of Flaxseed Oil three times a day (I put them in my protein shakes).

Good sources of fat are canola oil (1 tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon), and fish oils (1 tablespoon). Each serving size contains approximately 14 grams of fat. Alternatively you can get these fats from good EFA products like Labrada's EFA Lean.

Water

Water is by far the most abundant substance in our body. Without water, an organism would not survive very long. Most people that come to me for advice on how to get in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of your body is composed of water (most of the muscle cell is water).

2) Water cleanses your body from toxins and pollutants that would get you sick.

3) Water is needed for all of the complex chemical reactions that your body needs to perform on a daily basis. Processes such as energy production, muscle building, and fat burning require water. A lack of water would interrupt all of these processes.

4) Water helps lubricate the joints.

5) When the outside temperature is up, water serves as a coolant to bring the body temperature down to where it is supposed to be.

6) Water helps control your appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time would take the craving away.

7) Cold water increases your metabolism.

In order to know how much water your body needs a day, just multiply your lean body weight by .66. This would indicate how many ounces of water you need in a day.

Sample Bodybuilding Diet For Men

Meal 1 (7 AM)
1 cup of dry oats mixed with water

1 cup of egg beaters

4 caps Labrada's EFA Lean Gold

Meal 2 (9 AM)
Meal replacement packet like Labrada's Lean Body mixed with water or a protein powder like Pro V60 (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

4 caps Labrada's EFA Lean Gold

Meal 4 (3 PM)

Same as Meal 2

Meal 5 (6 PM)

1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6-8 ounces of chicken, turkey, or lean fish

4 caps Labrada's EFA Lean Gold

Meal 6 (8 PM)

Same as Meal 2

Recommended Basic Bodybuilding Supplements For Men

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil, extra virgin olive oil, or Labrada's EFA Lean. Also, for convenience purposes a good meal replacement like Labrada's Lean Body or a protein powder like Pro V60 is a great way to add valuable calories and nutrients to your diet.

Performance Enhancing Supplementation

(Recommended for hard training bodybuilders who want to get the most out of their program}

In addition to those basic supplements, I would also recommend Creatine and Glutamine as these two supplements offer many of the same properties as anabolic steroids (such as increased recovery, increased strength, increased glycogen levels, enhanced immune system and higher nitrogen synthesis) without the side effects as they are not hormones. In addition, Nitric Oxide boosters may be of help as well. (Note: a product that conveniently has all of these items is the Super Charge! Xtreme).

Sample Bodybuilding Diet For Women

Meal 1 (7 AM)
1/2 cup of dry oats mixed with water

1/2 cup of egg beaters

2 caps Labrada's EFA Lean Gold

Meal 2 (9 AM)

Meal replacement packet like Labrada's Lean Body for Her mixed with water or a protein powder like Pro V60 (with around 20 grams of protein) mixed with 20 grams of carbs from cream of rice, grits, or oatmeal.

1/2 Tablespoon of Flaxseed Oil (Spectrum Brand is Best)

Meal 3 (12 Noon)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

2 caps Labrada's EFA Lean Gold

Meal 4 (3 PM)

Same as Meal 2

Meal 5 (6 PM)

1/2 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal

2 cups of green beans, broccoli or any other desired vegetable

6 ounces of chicken, turkey, or lean fish

2 caps Labrada's EFA Lean Gold

Meal 6 (8 PM)

Same as Meal 2

Recommended Basic Bodybuilding Supplements For Women

(Essential to take)

Definitely make sure that you cover at least the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, extra Calcium (preferably calcium citrate for best absorption), 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil, extra virgin olive oil or EFA Lean Body Gold. Also, for convenience purposes a good meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information on this subject please refer to my article on Bodybuilding Supplementation Basics.

Hugo Rivera, CFT, SPN, BSCE, is a lifetime natural bodybuilder, multi-certified personal trainer, industry consultant and fitness expert who not only knows training and nutrition theory, but also applies it on a daily basis as evidenced by the fact that he's always in shape and by his awards and high placings at numerous national level bodybuilding competitions. He is also an internationally known best selling fitness author with a very successful franchise of books called "The Body Sculpting Bibles" which collectively have sold hundreds of thousands of copies.

Bodybuilding Diet and nutrition advice - Fundamentals of Bodybuilding Nutrition and Dietetics

Introduction

A key component of the formula for success is the bodybuilding nutrition. Nutrition is what gives us the raw material recovery, energy and growth. Without a good diet, your dreams of achieving the ideal body will never be reached.

This article explains the features of a good diet and strength training also covers the macronutrients we need every day, and in order to gain muscle and lose fat.

Characteristics of aGood nutrition program

1) It should favor smaller and frequent meals throughout the day rather than large and infrequent. Why? Because when you feed your body several times a day, increase your metabolism. Therefore, you burn more fat. Frequent feedings are of particular importance since after three to four hours of no food your body move to the catabolic state (a state where you lose fat and gain muscle!).

The agency believes that is hungry and starts feedingsame in muscle tissue and prepares to store calories as fat. Bad scenario! Therefore, to make the program work, you eat between meals 04/06 (depending on gender and goals) a day spaced 2-3 hourly intervals.

2) Each meal should have carbohydrates, proteins and fats in the correct proportions. Having a meal that is not balanced (for example, all carbohydrates) will not produce the desired results. Every macronutrient has to be present so that the body absorbsand use them correctly. Not bored with the effect of food on the biochemistry of the body, we say that if you only eat carbohydrates in one meal without anything else, the energy levels is blocked in about 30 minutes and your body will store any carbohydrates are not used to fat. Conversely, if you only eat protein, lack of energy and your body will not be able to transform the protein into muscle because it is difficult for the body to absorb protein in thethe absence of carbohydrates. Moreover, the coefficients of each particular macronutrient was adjusted to achieve desired results. The relationship between our diet will look like:

40% carbohydrate

40% protein

20% fat

Note that each serving of carbohydrates, you get a portion of the protein. You can use Bill Phillips Method of creating dishes that is to have a portion of carbohydrates as the amount of food the size of your fist and aportion of the protein as the amount of food the size of the palm open.

3) The calories should be recycled. I strongly believe in caloric cycling as it does not allow the metabolism gets used to a certain level of calories, which leads to stagnant results.

Therefore, bodybuilders in search of just muscle mass should follow 5 days of high calories (lean body mass x 15) with two days of lower caloric intake (lean body mass x12). Bodybuilders in search of losing fat while buildingmuscles at the same time, you should follow 5 days of lower caloric intake (lean body mass x12) with 2 days of higher calories (lean body mass x 15).

Note: If you build muscle and lose fat at the same time, not gain muscle as fast as you would if you focus on muscle mass. However, it comes to achieving the two goals scored at the same time.

People interested in sculpting the body (which is the loss of muscle building with a moderate amount of fat enough to fall to 10% body fat for men and12-13% for women) should alternate between two weeks of lower calories (around 2000 men and 1200 women) and two weeks more calories (about 2500 men and 1500 women). These caloric intakes assume a normal level of activity that includes only the formation of body sculpting. Those of you who participate in activities such as marathons or heavy physical labor jobs need to adjust your calories upwards accordingly mainly in the form of carbohydrates to sustain higher levelsactivities.

What is a diet?

While the word "diet" brings these images of pain and hunger in mind most people, is simply a dietary food choices you make daily. So if you eat french fries and soft drinks throughout the day, which is your diet.

No matter what diet you follow, there are three macronutrients that are present in one form or another in all cases. Understand what the role of nutrients, how to obtain them, and how to consume in a daybase will lead to bodybuilding and fitness results you're looking for.

Bodybuilding Nutrition Basics

There are three macronutrients that the human body needs to function properly. These are the macronutrients and bodybuilding or fitness diet.

1) Carbohydrates:

Carbohydrates are the main source of energy in the body. When you ingest carbohydrates your pancreas releases a hormone called insulin. Insulin is very important because:

A) In a verysimplistic level, it takes carbohydrates and stored in the muscle or stores them as fat (assuming that carbohydrates are not needed for energy at the moment and assuming that both muscle and liver stores are full).

B) A need for amino acids (proteins) and carries inside the muscle cell for recovery and repair.

Most people who are overweight and are low fat / high carbohydrate diets got into that condition because you are eating too muchcarbohydrates. Too many carbohydrates cause a huge release of insulin. Too much insulin in the body, your body becomes a fat storing machine.

Therefore, it is important not to eat carbohydrates than necessary and that eating the right amount of carbohydrates.

Now that we've talked about the importance of having the right amount of carbohydrates, we talk about what are the best sources of carbohydrates.

Carbohydrates are divided intocomplex carbohydrates and simple carbohydrates. The complex carbohydrates give you energy now ("release time"), while the simple carbohydrates gives instant energy. It is recommended that you eat complex carbohydrates, mainly during the day until after the workout that your body needs simple carbohydrates to replenish its glycogen levels immediately, something that helps a faster muscle recovery and reconstruction . The following is a list of good sourcesCarbohydrates:

Complex carbohydrates:

There are two types:

1) starch, oat flour (1 cup), potatoes (8 oz baked), potatoes (8 oz baked), rice (1 cup cooked), pasta (8oz cooked), corn (1 cup canned) , peas (2 cups cooked). Each serving equals approximately 40-50 grams of carbohydrates.

2) Fibrous: Broccoli (1 / 2 cup first), carrots (1 cup first), cauliflower (1 / 2 cup first), green beans (1 / 2 cup first), lettuce (5 cups raw) , mushrooms (3 / 4 cup first), pepper (1 / 2 cup first)spinach (3-1/2 cups first), squash (1 cup raw). Each serving equals about 6 grams of carbohydrates.

Simple carbohydrates:

Grapes apples (1 apple), bananas (1 banana), grapefruit (grapefruit 1), (22 grapes), oranges (1-1/2 orange), pears (1 pear), pineapple (3 / 4 cup).
Each serving equals approximately 20-25 grams of carbohydrates.

2) Proteins

All tissues in your body is composed of proteins (eg, muscles, hair, skin and nails). Proteins are the buildingblocks of muscle tissue. Without it, building muscle and burning fat efficiently would be impossible. Its importance is crucial. Protein also helps increase your metabolism every time you eat by 20%! It also causes carbohydrates to free time, so just to get energy during the day.

Everyone involved in a weight training program should consume between 1 gram of protein and 1.5 grams of protein per kilo of lean body mass (meaning that if you're 100 pounds. And10% body fat, you should consume at least 90 g of protein since your lean body mass = 90 lbs.). Nobody should consume more than 1.5 grams per kilo of lean body mass, as it is unnecessary and the extra protein can become fat.

Good examples of protein are eggs (I use egg substitute: 1-1/2 cups liquid), chicken breast (cooked, skinless and boneless: 6 oz), Turkey (cooked, skinless and boneless : 6 oz), lean (90% lean) red meats (6 oz), and tuna (6 oz.) Each portion is35-40 grams of protein.

3) healthy fats

All cells in the body have some fat in them. Hormones are produced from fats. Fat also lubricate the joints. So if you eliminate the fat from your diet, your hormonal production will drop and a series of chemical reactions will stop. Your body then begins to accumulate more body fat than usual so you have enough fat to keep working. Since testosterone production is stopped, sobuilding muscle. Therefore, to have an efficient metabolism we need fat.

There are three types of fats: saturated fat, polyunsaturated and monounsaturated fats.

a fat) Saturated: Saturated fats are associated with heart disease and high cholesterol. They are found mostly in animal products. However, some vegetable fats are altered in a way that increases the amount of saturated fats in them by a chemical process called hydrogenation. Hydrogenatedvegetable oils are generally found in packaged foods. In addition, cocunut oil, palm oil and palm kernel oil, often used in packaged foods and non-dairy creams are very saturated.

b) Polyunsaturated fats: Fats that do not affect cholesterol levels. Most fats in vegetable oils like corn, cotton, safflower, soybean and sunflower oil are polyunsaturated.

c) Monounsaturated Fats: Fats that have a positive effect on wellcholesterol levels. These fats are usually high in essential fatty acids may have antioxidant properties. The sources of these fats are fish oils, olive oil, canola oil, flaxseed and olive oil. We like to refer to these types of fats as good fats.

Twenty percent of calories should come from good fats. Any less than 20% and hormone production decreases. Any more than 20% and start accumulating plenty of fat. The way my fat is to take a teaspoon of flax seedOil three times a day (I put in my protein shakes).

Good sources of fat are canola oil (a tablespoon), natural peanut butter (2 tablespoons), olive oil (1 tablespoon), flaxseed oil (1 tablespoon) and fish oil (one tablespoon). Each serving contains about 14 grams of fat. Alternatively, you can get these good fats, such as Education for All Products Labrada EFA Lean.

Water

Water is by far the most abundant substance in our body. Without water, theresurvive for long. Most people who come to me for advice on how to stay in shape, almost always underestimate the value of water.

Water is good for the following reasons:

1) Over 65% of their body is composed of water (most of the muscle cell is water).

2) Water cleanses the body of toxins and pollutants that might harm.

3) Water is necessary for all the complex chemical reactions that the body needs to perform on a daily basis. Processes such as energyproduction, muscle building and fat burning require water. The lack of water could stop all these processes.

4) Water helps lubricate joints.

5) When the outside temperature is up, water serves as coolant for the temperature of the body to where it belongs.

6) Water helps control appetite. Sometimes when you feel hungry after a good meal this sensation indicates a lack of water. Drinking water at that time was to make like an ostrich.

7)Cold water increases metabolism.

To find out how much water your body needs a day, simply multiply the lean body mass 0.66. This would indicate how many ounces of water you need in a day.

Sample bodybuilding diet for men

Meal 1 (07:00)
1 cup dry oats mixed with water

1 cup Egg Beaters

4 caps Labrada EFA Lean Gold

Meal 2 (09:00)
Meal replacement packet like Labrada Lean is mixed with water or a protein powder like Pro V60 (withabout 40 grams of protein) mixed with 40 grams of carbohydrate in the cream of rice, flour or oatmeal.
1 tablespoon of flaxseed oil (Spectrum brand is best)

Eating 3 (12 hours)
1 cup of rice or baked potato of medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6.8 grams of chicken, turkey or lean fish

4 caps Labrada EFA Lean Gold

Meal 4 (15:00)

Same as meal 2

Meal 5 (06:00)

1 cup brown rice orbaked potato of medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6.8 grams of chicken, turkey or lean fish

4 caps Labrada EFA Lean Gold

Meal 6 (20:00)

Same as meal 2

Bodybuilding supplements for men recommended basic

(Essential to take)

Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into equal threeportions during the day, 200 mcg of chromium picolinate and essential fatty acids as fish oils, flaxseed oil, extra virgin olive oil, or EFA Lean Labrada. Moreover, to facilitate the replacement of food, such as Labrada Lean Body, or a protein powder like Pro V60 is a great way to add valuable calories and nutrients to your diet.

Supplementation to improve performance

(Recommended for hard training bodybuilders who want to make the most of theirprogram}

In addition to these basic supplements, I also recommend creatine and glutamine as these two supplements offer many of the same properties as anabolic steroids (eg, increased recovery, increased strength, increased glycogen levels, the system improves immune synthesis of nitrogen above) without the side effects because they are not hormones. Furthermore, nitric oxide accelerators can help. (Note: A product that is very good all these elementsSuper Charge! Xtreme).

Sample Bodybuilding Diet For Women

Meal 1 (07:00)
1 / 2 cup dry oats mixed with water

1 / 2 cup egg beaters

2 caps Labrada EFA Lean Gold

Meal 2 (09:00)

Meal replacement packet like Labrada lean body for mixing with water or a protein powder like Pro V60 (with about 20 grams of protein) mixed with 20 grams of carbs from cream of rice, bran or oatmeal .

1 / 2 tablespoon of flaxseed oil (Spectrum brand isBest)

Eating 3 (12 hours)

1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6 ounces of chicken, turkey or lean fish

2 caps Labrada EFA Lean Gold

Meal 4 (15:00)

Same as meal 2

Meal 5 (06:00)

1 / 2 cup brown rice, baked potato or medium size, or 1 cup oatmeal

2 cups green beans, broccoli or any vegetable you want

6 ounces of chicken,turkey or lean fish

2 caps Labrada EFA Lean Gold

Meal 6 (20:00)

Same as meal 2

Recommended basic bodybuilding supplements for women

(Essential to take)

Definitely be sure to cover at least the basics of supplementation which are a multiple vitamin and mineral formula, 3 grams of vitamin C, divided into three equal portions throughout the day, the extra calcium (preferably calcium citrate for better absorption) 200 mcg of chromium picolinate, and essential fatty acidsacids from both fish oils, flaxseed oil, extra virgin olive oil or EFA Lean Body Gold. In addition, to facilitate meal replacement or protein powder is a great way to add valuable calories and nutrients to your diet. For more information about this topic, please refer to my article on Bodybuilding Supplementation Basics.

Hugo Rivera, CFT, SPN, the Board, life is a natural bodybuilder, multi certified personal trainer, industry consultant and fitness expert who not onlyknow the theory of training and nutrition, but also applies to daily, as evidenced by the fact that he is in good shape and high awards and placements in numerous national competitive bodybuilding. It is also internationally known fitness author with a very successful franchise of books "The Body Sculpture Bibles" which collectively sold hundreds of thousands of copies.

The best advice to eat to gain muscle - Follow the Master Plan to gain muscle fast

Recent progress in muscle development

With recent advances in the science of muscle growth and recovery, there are many safe alternatives that can be used to help build new muscle. The conclusion is that most people can achieve their goals of therapy consistent with a good education and a well-designed nutritional program. levels of natural bodybuilding has come a long way and has always made new year without the use of summarydrugs.

Natural bodybuilding and muscle development

natural bodybuilding and building muscle takes time and patience but eventually you have a healthy lifestyle and long-term results. A beginner should not even consider the use of synthetic hormones to gain muscle. A body without training is a blank canvas that can add muscle fairly quickly with the right training program and nutrition program. Most kids complain that they can not get any muscle, but whenyour diet and training is analyzed is easy to see that you are not giving your body the raw materials to build anything. If you do not give your body what it needs in the form of nutrients, it is almost impossible to make it grow.

The body is a very adaptable machine, but adding muscle is not something I want to do, because ultimately that will increase your metabolism and make it harder to survive in times of famine (which is why diets very restrictive diet bodymuscle in the first place - is a quick drop in your metabolism and reach a plateau faster). If you do not receive at least 1 to 1.5 grams of protein per kilo of lean body weight is very difficult for your body to enter a state of positive nitrogen balance. For most people working in a proportion of calories 50% carbohydrate, 30% protein, fat and 20% works well for muscle, while the addition of small amounts of fat.

Excess heat is not required when gaining muscle, but it veryeasier. If you want to gain muscle and lose fat at the same time, the results are a little "slower, but can be done effectively with a protein content of 33%, 33% fat, carbohydrates, and 33%. This works well to provide a balance of nutrients to muscle gain, but not giving too much in the form of carbohydrates for your body also lose body fat. mealtime is another key to consistent muscular gains. Your body has 2-hour window after exercise in which absorbednutrients like a sponge. This is a good time to eat extra carbohydrates or sugar, without fear of being stored as fat. It is mainly to replace lost glycogen in your muscles you have so much training for the transport of amino acids of the protein.

Taking in 20-30grams of whey protein before your workout will give your body to digest certain proteins guide to prevent degradation of muscle and tissue of a drink after the formation of between 30-50grams of protein with somecarbohydrates assist rapid recovery and muscle growth. Throughout the day, it is important to continue eating a balance of nutrients to maintain blood sugar levels steady and keep your body into starvation mode. If you wait too long between meals and your body starts eating muscle tissue is placed in a catabolic state and that is the opposite of what you want in a bodybuilding diet. When you start a muscle building program to ensure good nutrition andthe recovery of their number one priority.

Advice on sports nutrition supplements

Ever wondered how your favorite athletes do their training? Or what kind of exercises they perform, what kind of food they eat or how to relax under pressure? Probably does not care about all this, because what you care about is their performance in sports. But that does not take care of themselves like us.

In fact, athletes have to control your lifestyle very closely and maintain their health on a par withcompetitors, not just to eat the right foods, but also by taking supplements.

Supplements are an integral part of the diet of athletes. Is that they have improved their strength, and also to increase or, if not increase, at least to keep the right muscles to improve size and strength.

One of the most important parts of any sports nutrition is protein supplements. Without these supplements, athletes would not be the way they are now.However, contrary to what many think, full of high protein diets do not necessarily develop muscle strength.

Development of muscle strength would be the task of regular physical activity. So if you want big muscles you have to do the exercises, not necessarily in the gym, but it could also be in residence every day. The key here is regular. What can be achieved by constant and regular exercise can not be possible with a high profile, but irregularly.

Sportsnutritional supplements need high levels of protein, which can be obtained from foods rich in protein. The enumeration of all the food will be a total waste of space in this article.

However, to let you know the basics, here are some foods that are rich in protein. No fish, poultry and dairy products, and these are the foods usually get your protein, because some sources of protein are high in fat and calories. So basically, you have to take note of what sourceshigh fat content and are not.

While nutritional supplements are helpful, there are many reasons why the experts discourage the use of sports nutrition supplements. One reason is that these supplements may put a strain on the liver and kidneys.

Other reasons include high amounts of nitrogen in the food supplement, which only leaves the body such as urea. But it is not easy, nor is it as safe as it seems, because, he saidExcretion is often due to an imbalance hydro, which leads to dehydration.

Another problem with sports nutrition supplements that have high amounts of animal protein is that there is an increased risk of heart disease due to fat intake is associated with that power.

A major disadvantage of sports nutrition supplements is that there is a huge trend that ingested amino acids that can interfere with other amino acids, resulting in a metabolismimbalance.

Beware of sports nutrition supplements that have high amounts of amino aids, which can cause gout, diarrhea and stomach cramps that can range from mild to severe.

Although sports nutrition supplements are discouraged by experts in sports nutrition, Bricker Labs, a manufacturer of sports nutrition supplements, it is still a lot of research, development and marketing in this area.

Bricker Labs has over 30 years responsible for his success innutritional supplements for sport. They do not apply to sports nutrition as well, but also weight loss, diet, health and other aspects of nutrition.

Y 'because of his experience in the field of sports nutrition and also by his own choice of ingredients perfectly safe in the development of nutrition that I would not consider any other manufacturer for sports nutrition supplements. But what are the ingredients they use and how they are safer thanother manufacturers use?

We L-carnitine, which is mainly used for weight loss, energy, and also have a healthy heart function, colostrum, which gives the body a healthy immune system function and also gives your body resistance improvement and to facilitate recovery in almost all cases, Vandayl sulfate, which is able to build muscle and also has the ability to define your muscles, proteins, everyone knows what protein is and is that Sportsnutrition, and also for the growth and health of the muscles.

Another component is called creatine, which is used for sports nutrition and muscle growth, but also involves bodybuilding at this time, HCA, or Garcinia cambogia, is to lose weight and suppress appetite, and last but not least, Vitamin B-12, general health and nutrition.

All these ingredients mixed in proper proportion to sports nutrition. And an appropriate dose of this powerAthlete of the demand for energy and muscle strength. Now you know what makes an athlete go!