Everyone can always use more knowledge about nutrition if they are involved in leading a fit lifestyle. Far too many people assume that exercise is the key to health. While it is important; it goes hand in hand with the nutritional aspect of living.
If you eat horribly then no amount of gym work can offset that. By the same token, a great diet can easily advance you past someone who eats haphazardly but follows the same workout program and works just as hard as you.
With that being said, here are some great nutrition tips to add to your toolbox. Use them all and enjoy the gains you make!
Awesome Nutrition Tips
Gaining Muscle – If your goal is to add muscle then you should aim for adding 1-1 1/2 pounds a week at the most. It takes 3500 calories above your normal caloric burn to make 1 pound of muscle. Ideally you break that down to 500 calories a day. So after you figure how much you burn each day add 500 calories to your plate (with at least 1 to 1.5 grams of protein per pound of your bodyweight goal). If after 2 weeks you do not see a change in the scale increase your calories by 100 a day until you see gains.
Using Glutamine – Glutamine is an amino acid that is considered nonessential and yet is the most abundant. But using it as a supplement can have some great effects. Taking 2 grams first thing in the morning can increase the amount of growth hormone in the body. Having excess in the body will prevent muscle protein being broken down for the body to get more. It also improves the immune system, helps with cell recovery, and helps with glycogen replenishment. Ideally you want to take about 10 grams in the morning after waking up and another 10 grams right after a workout.
Go Big for Breakfast – Even when you eat small meals, breakfast should be the biggest meal of the day. You want to start with a big calorie burst for energy and to kick-start your system after the sleep cycles. You want to load up on complex carbohydrates to be burned during the day. Good protein like eggs also helpful get your muscle building blocks in place. Conversely at the end of the day you need to eat smaller meals with little or no carbohydrates. Ideally you want to limit things to protein and vegetables after the sun goes down.
Small Meals – To go with the above tip, you need to be eating 5 to 6 small meals per day plus a snack. This will help to stimulate your metabolism all day long as well as keep sugar (glucose) levels even along with energy levels. After your body adjusts it will slowly become more of a fat burning machine as it digests foods and proteins all day long.
Multivitamins – Always take your vitamin! It cannot be stressed how important it is to get all of the vitamins and minerals your body needs each day. To that end a good multivitamin is paramount. You should ignore the price and go for quality and preferably a capsule or gelcap that can be easily digested. Cheap vitamins are filled with cheap nutrients.
Eating Out – Ah the biggest thorn to a healthy lifestyle is being social with people when out and about. “Hey let’s go to the pub,” is an awful thing to hear sometimes. But you can work around this. Have a light beer and a salad to join in on the occasion but stick to your guns and goals as to what you allow in your body and why. You know exactly how many calories of fat that plate of fries has. Do the math and consider how many hours of cardio it will take to burn it off compared to the 5 minutes you spend eating it.