How To Obtain The Proper Nutrition
You are exercising at the gym
You are exercising at the gym. Something does not feel right. You are always hungry. You want all of the candy bars; but, you know that is not good for you. What can you do? You need the proper nutrition.
How Can You Keep The Diet Simple?
You want to digest the following healthy foods:
1. Fruits and Vegetables including berries, broccoli, spinach, tomatoes, apples, carrots, etc. The darker the fruits or vegetables, the more good nutrition they carry. Of course, the fruits and vegetables do not contain fat. You can eat all you want.
2. Protein including eggs, wild salmon, red meat, turkey and chicken. Protein helps to build muscle and burn energy during the day.
3. Healthy fats consisting of fish oil, flax seeds, extra virgin olive oil and mixed nuts. You need a little of fat in your diet. The fats will help you to build muscle and gain weight.
4. Dairy including yogurt and low fat milk. Calcium helps to strengthen your bones for the body building workouts.
5. Fiber including Quinoa and Oats. Fibers help to build muscle by letting the muscle absorb amino acids. Fiber is just the thing for a post workout meal.
6. Drinks including water and green tea. Water hydrates your muscles during a workout. Water also helps to clean out your digestive system and work the kidneys. You need to drink a lot of water and fluids, when you practise.
Green Tea can help your muscles to heal better, after a workout. Green tea will help your muscles grow.
If You Run, What Could You Lunch On - Before and After The Race?
If you run, you need to eat something healthy and light before the race. A banana, trail mix and an energy bar are good to eat before the race. The foods will give you some energy to run the race.
After the race, you could dine on a healthy lunch. With some protein, a salad with chicken is ideal. You can have some fruit for dessert.
If You Workout, What Can You Eat - Before and After Your Body Building Workout?
Before you start your body building workout, do not eat any heavy meals. The proper nutrition includes having some protein, preferably a protein shake. You could have the protein shake with you during your body building workout.
Protein shakes are ideal for body building workouts. These protein shakes comprise of chocolate, vanilla and strawberry. You can also blend fruit and oatmeal into your protein shakes.
After the body building workout, you could dine on a healthy and small meal. You need protein and fiber for your body building workouts. Chicken with some Quinoa is great. You can also add carbohydrates like brown rice to your meal.
Why Do You Need Complex Carbohydrates?
You need complex carbohydrates for the proper nutrition. During your body building workout, you deplete complex carbohydrates. These complex carbohydrates:
a) last longer, during and after the body building workout
b) reduce fat storage by helping to burn some of the fat
c) Further the release of insulin for muscle development.
You can get complex carbohydrates from foods like brown rice, sweet potatoes, whole wheat flour, barley and quinoa. Do not try to acquire your complex carbohydrates from potatoes or white bread, white flour turns to sugar your body.
If You Are On A Budget, What Could You Not Need?
There are a lot of foods that are not good for proper nutrition. You need not be consuming:
a) Sugar - consisting of cakes, donuts, soda and fruit drinks. Notice the added sugar in green tea, soy milk and cereal bars.
b) Salt - including processed foods, cheese, T.V. Dinners, deli meats, pickles and sauerkraut. Too much salt leads to high blood pressure. Salt may also stabilize your weight. You do need about 2,500 milligrams a day.
c) Fried Foods including fried chicken, fried fish, chicken fried steak and French fries. Frying keeps the fat inside the meat, so you are dining on unhealthy fats. With frying, you could dine on the breading that covers the skin.
Instead, you can bake or broil your meats. Some of the fat comes out of the meat, during the cooking process. When grilling hamburgers and steaks, some of the fat from the meat drains out.
Why Should You Do This?
By consuming the right foods and getting the suitable nutrition, you eating healthy to gain muscle. You are not gaining fat. You want to build a well-toned muscular body.
by: Gordon Zwillenberg
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