ESSENTIAL ANTIOXIDANT
MUSCLE BUILDING FOODS
& NUTRIENT SUPPLEMENTS
THE SCIENCE AND FACTS
ABOUT
STRENGTH TRAINING NUTRITION
Feeding your body the best muscle building foods is the foundation of good health first and foremost. The place that nutrition plays in improving optimal performance needs to be more clearly understood. Optimal bodily function, especially in those who wish to push their limits, in no way can occur without the daily ingestion of a precise mix of 59 substances.
Some of these precise substances you will need a lot of such as oxygen, hydrogen, carbon, nitrogen, and sulfar. They are widely available in a variety of foods we eat and in the air we breathe. So, it is safe to say supply is not often a problem.
The remaining 54 nutrients we need in medium or smaller amounts. They are less plentiful in the environment and may be deficient (or entirely absent), in particular muscle building foods.
Here is the point to really focus on and never forget. All of these 59 nutrients need to interact with each other with precise synergy in order to produce, maintain and renew your body so it can be optimal. If even one of these nutrients is "off" (missing or deficient), then the function of all the rest are impaired!
So, where do we go from here? Let us recap first. To be optimal
(A) The nutrients our bodies need have to to be present in adequate amounts or optimal function will be impaired.
(B) The human body can not make the nutrients or can not make enough of them for normal tissue function.
(C)You have to get these needed nutrients from your diet.
"THE PHYSICIANS COMMITTEE FOR RESPONSIBLE NUTRITION"
, a Washington Lobby representing 3,000 physicians, asked the US Department of Agriculture (USDA) on April 9, 1991 to abandon the classification of nutrition from the "4 FOOD GROUPS" and reclassify meats and dairy products as "optional foods". The reason is that excess intakes of meat and dairy products in the United States are strongly linked to high rates of cancer, heart disease, diabetes, obesity, and believe it or not, even osteoporosis.
It was Dr. T. Colin Campbell, Professor of Nutritional Biochemistry at Cornell University who presented this evidence. So, as of April 27, 1992, using a food pyramid emphasizing whole grains, then vegetables, then fruits for nutrition, with meats and dairy products as minor foods is now the basis as of which we need to optimize our sports nutrition education programs off of! The food pyramid buried forever the arrant nonsense of the four food groups.
"THE MOST COMPLEX MACHINE"
You see, allowing the proper muscle building foods to dominate your diet can help the body in its efforts to build muscle fast, heal itself, and in some cases, particular foods can strengthen the immune system and lessen the risks of serious illness. It should be your task to carefully consider the latest scientific breakthroughs in muscle building foods and learn how this new knowledge can be applied to your own specific athletic and fitness training programs.
As athletes and fitness-oriented nonathletes, we need to not ignore the revolutionary scientific advancements being made in the field of sports nutrition education. You will find that nutrition is a magic bullet that will help you more than ever dreamed to achieve your athletic and fitness goals. These days, everyone who exercises must take their sports and fitness nutrition seriously.
"PHYSIOLOGICAL DYNAMICS"
When you are ready to implement a better sports or fitness nutrition program, don't expect rapid results. Unlike drugs, nutients do not have rapid effects. No quick fix! As mentioned before, the objective of nutrition is to build a better body. Think of it in this manner. If you take a neglected house plant and start feeding and watering it consistantly better, the leaves may perk up a bit from the improved nutrition. But you have to wait on the old leaves to die off and new leaves to grow before you get a really healthy plant. This takes time to do, so do it right.
When you start feeding the body better muscle building foods, you have to wait on the physiological dynamics of the body to grow new improved cells. For example, A blood cell lasts 60-120 days. In 3-4 months your whole blood supply is completely replaced. In 6 months almost all the proteins in your body die and are replaced, even the DNA of your genes. In 1 year all of your bones and even the enamel of your teeth is replaced, constructed entirely out of the nutrients that you eat.
"APPLY NUTRITION PROPERLY"
Nutrition is the process of absorbing and utilizing nutrients in a manner that will promote optimal physical wellness and support the body and its many functions. To apply nutrition properly, first you need to grasp just how much your body can be affected by what you put into your mouth.
Anyone who scarfs down fat-loaded burgers and nutrient-poor fries, does not understand how much they are disturbing the exqusite precision of nutrients used by their bodies. If you own a Masserati sports car, a power boat, or any high performance machine, you would go out of your way to be v-e-r-r-r-r-y careful what you put in the fuel tanks. Realize that these are simple machines when compared with the human body (Besides, if you don't take care of your bodies, chances are you won't be around to enjoy these high performance machines, now would you???) Don't put junk fuel into the human body!
What ever your sport or fitness goals, the information herein will help you achieve true peak performance capabilities. If you really want to do the best for your body, give it the highest quality fuel made from the purest ingredients found in the best muscle building foods and muscle building supplements available. This is so essential that anyone who is strength training to build quality muscle, should consider using to make the most of their efforts. Let's get started, shall we!
"NUTRITIONAL REQUIREMENTS"
Having the most functional muscle building foods fueling your athletic and fitness training endeavors is essential. Athletes should have choices when it comes to choosing the correct muscle building foods. The objective of nutrition is to build a better body - period!
In order to be successful and productive, it is necessary for you to learn the mysteries of water, protein, carbohydrates, fats, vitamins, minerals and invest in the best you can buy. Give your body what it needs, and it will pay you back 100 fold with superior performance.
"WATER"
Water is the most important nutrient in the body! The quality of our tissues, their performance, and their resistance to injury, is absolutely dependent on the quality and quantity of the water you drink. You do need to drink it constantly. Distilled water is the best for the body.
You must use water simply for what it is, the main component of your body! Hydration is key before, during and after training and competition. The optimal levels of hydration will ensure metabolic stress is minimal.
Ultimately water replacement should be balanced with water loss. This maybe difficult to monitor so here are some guidelines:
Before
• Drink 2 cups (16oz) of fluid 2 hours before the event.
• Drink 1 cup (8oz) of sport drink 10 – 20 minutes before the event.
During
• Consume a sports drink that provides both electrolytes and 30 – 60 g of
carbohydrate (120 – 240 kcal) per hour to prevent fuel depletion.
• Drink 1 cup of fluid every 15 – 20 minutes.
After
• Drink 2 – 3 cups of fluid for every pound of body weight lost.
"PROTEIN"
Protein is the basic building block of the body. More specifically, protein is made up of amino acids which are the building blocks to build muscle fast. Building muscles cannot be achieved if you don't supply your body with enough protein.
Protein is essential to repair and rebuild muscle that has been broken down in training and competition. It is recommended to mix in lean sources of protein with each meal and with snacks as well. In order to ensure your protein requirements are being met on a daily basis eat about 1 gram of protein for each pound that you weigh.
Many foods have protein, but some certainly have more than others. Muscle building foods like beef, fish, chicken, milk, eggs and cheese are rich in protein. However, it can be hard to get the amount of protein you need from whole foods without consuming too much fat. Variety in your protein sources is essential. One way to avoid fat and add variety to your protein sources is to use a protein powder.
"CARBOHYDRATES"
Carbohydrates act as the body's number one source of energy. Your body uses carbohydrates (carbs) to make glucose which is the fuel that gives you energy and helps keep everything going.
Carbohydrates fuel high intensity training for practice and in the weight room. If carbohydrate stores are low you will not be able to compete and train at your best. Top off your fuel stores by meeting your carbohydrate needs on a daily basis.
Your body can use glucose immediately or store it in your liver and muscles for when it is needed.
You can find carbohydrates in the following muscle building foods: Fruits, vegetables, breads, cereals, and other grains, milk and milk related products.
Get a combination of carbs and protein as soon as you can, preferably within 30 minutes after training or competition to help repair and recover the muscle. During this critical window of time, your muscles more easily store glycogen and further more, you will provide the needed amino acids to promote quick recovery and rebuilding of skeletal muscle protein.
"FATS"
To athletes, fats should be thought of as a secondary source of energy during physical exercise. Fats are called into play after readily available muscle glycogen stores are depleted. Fats have other healthy vital functions. They carry vitamins A, D, E, and K (known as "Fat-Soluable" vitamins). Fats cushion and protect vital organs (kidneys, heart, nerve tissues, and liver). Fats will insulate your body from heat loss and "slow" down the digestive process by inhibiting secretions of hydrochloric acid in your stomach (giving the feeling of "fullness" after eating a meal).
"VITAMINS and MINERALS"
Vitamins are organic substances found in muscle building foods (made by plants or animals). Vitamins are essential in the muscle building diets of people for the normal growth and development of all human beings. They provide healthy maintenance of cell tissues and organs, help process proteins, carbohydrates and fats required for utilization.
Minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Minerals, just like vitamins, are nutrients that your body needs from muscle building foods to grow and develop normally.
The best way to get enough vitamins and minerals is to eat a balanced diet with a variety of muscle building foods. Still, you need to add the best muscle building supplements to your muscle building diets consistantly. The real value lies not in their ability to produce instant energy (can't do that unless there has been a deficiency beforehand). The real value is in taking them on a daily basis over the course of several months.
"GET SERIOUS, GET RESULTS!"
Every meal that you plan is important. But by far the most important meal of the day is...60 MINUTES AFTER YOUR TRAINING SESSION! Get this wrong and ...Suffer the Consequences!!
You must consume the proper muscle building foods consisting of a precise formulated mixture of fast-absorbing carbohydrates combined with high-concentration proteins. If not -
(1) your performance will suffer the next time you train
(2) you'll likely lose muscle along the way
(3) you risk destroying your fat-burning metabolism, losing 20% of the gains you otherwise would have made.
The simple fix is to consume a precisely calculated meal immediately after your workout to support your goals - whether it's burning fat, building muscle, or dramatically improving your athletic performance.
One side of success and productivity is having the correct strength training routines and fitness training programs. The other is having the proper Sports Nutrition Education supporting your strength and conditioning workouts. "WHY?" Deprive your body of the nutrients it needs and you may as well flush your training efforts down the toilet.
"DISCOVER A BETTER YOU!"
The specific reasons why we need to consume the best muscle building foods and fill in the gaps with correct supplements, constitutes the basis for an ultimate Sports Nutrition Education program.
They are:
* To increase energy for long term (aerobic)
and short-term (anaerobic) muscular endurance.
* To replace substances in sweat loss.
* To build strength and power.
* To build lean tissue (muscle).
* To lose fat.
* To enhance general health and improve functioning
of all body processes.
* To relieve pain.
* To stimulate mental concentration.
* To repair injuries and traumatized tissue.
* To speed recovery between workouts.
GIVE YOUR BODY
WHAT IT NEEDS FOR
"MAXIMUM PERFORMANCE"
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