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Sound athletic nutrition is not always an easy job, but it is something that every athlete should follow. Although it is not always practical to eat properly, attempts to do so will make you a better competitor.
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It's not always about how much you eat, but what you eat, when you eat and what are your overall athletic goals. Be scientific about your nutrition and you will find that you will have more energy, bigger muscles, less fat and more productive training to achieve your goals!
Learn More Additional Tips Below...
To be the best athlete you can be is to know how to train properly, recuperate adequately and know how to choose the right foods, how and when to eat them and know when supplements are needed.
Check out "Athletix Tools" in Menu
- Full of such information as suggested foods to eat to gain muscle, protein requirements, guide to Amino Acids & how to get muscle...
Listed below are some suggestion to follow, for good athletic eating habits, whether you're trying to lose fat, gain muscle or simply maintain your already polished physique.
Let's get specific about the most important part of your growth program - your nutritional regimen. When you say you want to get big, what you really mean is that you want to put on more muscle without putting on any fat. Similarly, when you say you want to lose weight, what you really mean is that you want to lose fat. Right? So, you have to follow some simple rules of good bodybuilding nutrition. These rules will aid you in fitting your caloric intake to your training and lifestyle needs in a precise manner.
Always eat at least 5 meals a day balanced of good carbohydrates, proteins and minimal healthy fats. Two or three meals simply isn't ofter enough. If your body doesn't get the calories it needs, it gets those calories by cannibalizing its own muscle tissue for energy supply. That's the same muscle tissue you just spent hours and much sweat in getting!
Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the calories should come from fats, 2 parts from protein and 3 parts from complex carbohydrates.
Example: Let's say you eat 600 calories five times a day. That's 3,000 calories. If your following the 1-2-3 rule, each meal is broken down like this... 100 calories from fat, 200 calories from protein and 300 calories from carbohydrates. That's how you get lean and muscular!
When you sit down to eat, ask yourself, "what am I going to be doing for the next three hours of my life?" Then, if you're taking a nap, eat less; if you're planning on a training session, eat more... and so forth.
By carefully manipulating your caloric intake like this - meal after meal, day after day, week after week, and month after month - pretty soon you'll look in the mirror and see something you've been waiting to see for a long time... lean and cut up!
If you're trying to put on muscle mass without also putting on fat, never try to gain more than 2-4 pounds of lean muscle mass each month. Your body simply cannot "biosynthesize" muscle tissue any faster, even under the most ideal biochemical circumstances. Here's how it's done:
1. Add 2 calories per pound of body weight to your daily caloric intake.
2. The added calories should be mostly protein and some complex carbohydrates with no added fat calories.
3. Spread these added calories equally among your 5 meals per day.
4. For example, a 150-pound person should add 300 calories per day to their diet; over 5 meals, that equals about a 60 calorie increase per meal.
5. The additional 300 calories will, with intense weight training, result in a gain of approximately 1-2 pounds of added muscle per month.
Another thing to remember when you're adding lean muscle mass to your body weight is to "zigzag" your caloric intake. For example, if you want to go to 240 pounds (and under 10% bodyfat), and presently weight only 190 pounds (with 20% bodyfat) now, you should increase your calories - as described in Rule Four - for about 4-5 days, then back off for one or two. That way, your gain a pound of muscle and fat, then lose the fat. You are left with muscle. Continued like this over months of time, your muscle mass will increase to elite proportions.
The final rule of thumb for serious athletes is that no matter how hard you try, no matter how good a cook your mamma is, or where you buy your food:
1. You can't always eat perfectly balanced meals.
2. You can't always eat 5-6 times daily.
3. There are many instances where you body requires certain nutrients in greater amounts than what can be derived from diet alone.
To be the BEST athlete you can be...
is to know how to train properly, recuperate adequately and know how to choose the right foods, how and when to eat them and know when supplements are needed.
Want some more additional tips on sound nutrition? Check out the "Athletix Tools" page in the Menu for more...
1. Eliminate junk food. Most fast food restaurants along with most pastries and processed foods contain high amounts of fat, sodium and sugar (usually simple sugars). The consumption of these foods will do little for your energy, except promote a high then a low in your blood sugar levels. In addition, they offer high levels of fat, usually of the saturated type. They quite often contain large amounts of water-retaining sodium. None of these qualities are beneficial to any type of athlete.
2. Drink eight to ten glasses of water throughout each day. This will ensure you're replacing fluids lost during exercise. You need not to wait until you are thirsty; by then, you are in a depleted state.
3. Determine your daily protein requirements (see nutritional graphs/tools). Proteins that include the essential amino acids, (those that your body does not manufacture) are of utmost importance. Protein powder provides a great means to obtaining additional quality protein and BCAA's. Remember, proteins are best assimilated when accompanied with some carbohydrates.
4. Consume high fiber foods. Not only does high fiber in your diet help in the reduction of cholesterol, it also makes fats less likely to be absorbed in your body.
5. Exercise to increase your lean body weight. The more lean weight you have, the more efficient your body moves and the higher your metabolism, even at rest. By increasing your lean body weight, your bones become more dense and your muscles, tendons and ligaments become stronger. The great side effect of all this is that it's easier to avoid getting fat. Bigger muscles burn more calories than little ones!