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by seph

BodyBuilding And Nourishment

6:50 pm in Weight Loss News by seph

Nourishment plays an important part in the practice of body building, whether this is from an neatly competitive point of view or merely to tone up the physique of the individual in question. This aspect can be supplemented within a variety of strategies including nutritional products as well as by making express decisions in the day to day routines that one now follows.

When it comes to the subject of body-building, many people require the swiftest possible results, and although this is not always the best approach inside this area of health and fitness, to maximize and optimise the workout and exercise routines, nourishment can play a worth added role inside this process. This is essentially thanks to the fact that correct nutritional intake can make contributions to the energy and muscle building requirements of the body, whilst additionally playing a great rile in the recovery and muscle repair process often times required after a demanding workout.

Whether one is approaching the body building scene for the 1st time or not, a structure approach should be taken throughout the workout and nutritional phase, so that one may get accustomed to the changes, whilst also providing the wherewithal to measure progress inside these activities. One can in addition incorporate a particular training programme, particularly if you're new to this type of activity, and which can blend both the nutrition and exercise programs that may assist in achieving the required outcomes here.

There is absolutely little question that a demanding exercise and physical routine will dictate that the individual will have to increase their amount of food that they eat, however in order to dovetail the efforts in the gym and the objectives a balanced diet, supplemented with particular nutrition products in relation to the muscle building activity is the path to go. This will in all likelihood include high protein diet items, of which include the likes of whey protein, and that has already long since proved its worth in the muscle building community. These types of supplements and products can again be complimented via the addition of products such as meal replacements, which will help the dedicated individual to avoid being forced to resort to junk food when hungry. All they would need to do is keep a couple in their vehicle, handbag, desk or wherever and they're going to be ensured the right nutrition is being sent to their bodies, and in line with what they are aiming for as a body builder.

There are an array of options apropos dietary intake and products for the bodybuilding, of which go beyond the already mentioned, and those which can help the body builder regarding an increased amount of energy and strength, which of course is good when working out. This can enable the person to truly take their coaching to a higher level.

Sport and Additions provides great options when talking of bodybuilding nutrition products. All products stocked by this onlineretailer are established within a range of settings, and are a valueadded option with regard to the nourishment of the fitness fan.

by seph

Nutrition Tips for Beginning Bodybuilders

1:24 pm in Weight Loss Activities by seph

For a beginning athlete, eating right is the most important element of bodybuilding success. Sound nutrition will help you maintain a steady level of energy and ensure you can complete each and every workout session; the only way you’ll be able to build muscle and strength in the long-term is by eating enough calories throughout the day, which can be done by taking supplements like Stemulite, and getting enough rest. The disastrous result of eating the wrong type of food at the wrong time is severly limited performance and a hinderance muscle gain.

The eating habits of bodybuilders aren’t always based on sound nutrional advice, according to Catherine Ratzin Jackson, the author of the book, “Nutrition for the Recreational Athlete”. The author explains that many bodybuilders base their diet strategies on tips they’ve read in bodybuilding magazines or from ‘experts’ at nutrition stores. This kind of advice is usually one-sided and the correct information about the essential calorie intake needed, protein requirements, and specific types of food to eat for weight loss are not stated. Here are some essential rules of nutrition used by professional bodybuilders that you need to know to get the right start with body building:

1. Avoid rapid weight loss. You will have a difficult time increasing muscle size and strength when you lose weight rapidly because it can result in loss of lean body tissue. Extreme weight loss often results from starvation or low-calorie diets, and may result in electrolyte imbalances, loss of water and important lean body mass. High protein, low-fat diets can be harmful to your health and may prevent you from achieving your ideal body weight.

2. Use calculations to determine your protein requirements. You won’t be able to achieve any results with your bodybuilding routine if your protein intake is too much or too little, as protein is essential for building strength; the Recommended Dietary Allowance (RDA) of protein for athletes 1.0-1.5 g/kg and for sedentary individuals is 0.8g/ kg per of protein. To make sure you are getting enough protein in the diet, you have to start reading the nutrition labels of different foods.

3. Quality counts. An important part of your bodybuilding program is to consume quality food which are unprocessed and wholesome. Eating nutrient-rich foods from plant and animal sources will help you achieve your goals faster. Make sure that you only use quality meal replacements and a supplement like Stemulite to effectively eliminate body fat.

4. Select your supplements wisely. It is common practice for professional athletes and bodybuilders to use of supplements; a high quality supplement like Stemulite Fitness Formula will surely give you energy, promote muscle gain and provide you with essential vitamins and minerals will effectively help you achieve your goals. Beware of low quality supplements becaus they can have adverse side effects. A sound nutrition program, with the use of a high quality supplement such as Stemulite, and a consistent exercise regimen will help you reach the pinnacle of your performance level.

5. Pay attention to the foods you eat before and after your workout session. It is essential to keep track of what you are eating and when you ate it because these are your primetime muscle building periods. So that you can get the timing right and make you become more conscientious about your food choices, you may choose to maintain a food log. Taking a high quality supplement like Stemulite Fitness Formula will allow you to get the most out of your workout routine.

by seph

How To Quickly Determine Your Ideal Marathon Training Diet

6:33 pm in Weight Loss Activities by seph

Marathon Training Diet

Nutrition is often an overlooked element of marathon training. To make your long training runs seem much easier, follow a marathon nutrition plan!

This article covers your day in and day out marathon training diet. More specific topics such as race week nutrition, what to eat on marathon race day , what to eat just prior to training, what to eat immediately after training and what to eat pre-race are covered in these marathon training diet strategies.

Food is your source of energy. All food is made up of carbohydrates, proteins, fat and fiber. Carbohydrates are tied to energy production, complete proteins are tied to tissue repair and building, fat provides body fuel and fiber is roughage. While most foods have trace amounts of all macronutrients, each food is typically rich in one macronutrient.You need ALL macro-nutrients in your diet.

Carbohydrates and Marathon Training

Your body burns carbohydrates more efficiently than fat or protein. Consider increasing your carbohydrate intake to 60-70% of your daily food intake.

Carbohydrates stored in the body benefit runners much more than other micronutrients. Carbohydrates yield more energy per unit of oxygen consumed than fats. What this means is that you get more energy for running when your body burns carbohydrates than you do when your body burns fat or protein. Oxygen is often the limiting factor in long duration events. Because of this your body conserves oxygen by using the energy source that requires the least amount of oxygen per kilocalorie of energy produced. (energy is measured in kilocalories)

Converting carbohydrates into glucose is how your body produces energy. When you are exercising at a moderate pace, carbohydrates provide 40 to 50 percent of your energy requirement. As you start running harder, carbohydrates provide a greater percentage of your energy requirements. It is difficult for your body to break down protein and fat into glucose to provide energy. So your body burns carbohydrates first. When you are working out intensely, your body uses it’s energy for the workout and doesn’t have much to spare to break down protain and fat.During a marathon, you had much rather that energy be used for running faster.

Best Carbohydrate Foods for your Marathon Training

A runner’s body size and activity level determines the runner’s carbohydrate needs. For moderate-duration, low-intensity exercise, runners need 5-7 g of carbohydrates per kilogram of body weight. Runners engaged in long-duration and high-intensity exercise need 7-12 g of carbohydrates per kilogram of body weight.

All carbohydrates are not the same.

Best sources of carbohydrates in your diet

  • Fruit,
  • vegetables,
  • brown rice,
  • enriched whole-grain breads,
  • whole grain cereals,
  • rolled oats,
  • beans,
  • legumes, and
  • sweet potatoes

(Note: Cheetos, cookies and tortilla chips are not on the list.)

Fat

After carbohydrates, your body burns fat for energy during exercise.

Contrary to popular opinion, fat is not your enemy.Fat that comes from eating too many cheetos is. (Any calories you eat that your body can’t use quickly is turned into fat – no matter what the source of the calories.) For moderate exercise, free fatty acid metabolism accounts for close to 50% of the total energy expended. If the event lasts more than an hour, the body may use mostly fats for energy. The decision to use fat as fuel will depend on how long the event lasts and the runner’s condition. It takes an untrained athlete’s body longer to begin using fat for energy. (This adaptation occurs during your long training runs.)

Best sources of fat in your diet

  • Nuts
  • Seeds
  • Nut butter
  • Fatty fish
  • Fish-oil supplements
  • Flaxseed oil
  • Safflower oil
  • Canola oil
  • Sunflower oil
  • Corn oil
  • Avocados
  • Egg yolks

Protein For The Runner’s Diet

After carbohydrates and fats, protein provides energy for the body. Protein also repairs muscle tissue damaged by exercise. Even though marathon training may increase your need for protein, most Americans already eat more than the recommended amounts of protein.

A protein intake of 10 to 12 percent of total calories is sufficient. A general rule for endurance athletes is to consume between 1.2-1.4 grams protein every day for every kilogram of body weight. Remember, any extra protein you eat is stored as fat.

Your intake of protein is probably adequate; however most of us could make better choices about where we get our protein.

Women trying to lose weight by cutting calories often forego healthy protein sources for bagels.Bagels are on my “do not eat”list (see White Flour = Empty Calories). Don’t cut out protein-rich foods such as – lean pork and beef, poultry, fish, eggs, beans, tofu, and low-fat dairy products – in favour of bagels. Include lean sources of protein in your marathon training diet.

Best sources of protein in your diet

  • Lean pork and beef
  • Poultry
  • Fish
  • Eggs
  • Low-fat dairy products
  • Broccoli
  • Beans
  • Corn

Fiber

Fiber helps the body stay healthy and may prevent heart disease. Getting enough might be easier than you expect it would be.

Soluble fiber may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Soluble fiber is found in oats, barley, beans, apples, oranges and other fruits and vegetables. Your goal should be to eat 20 to 35 grams of fiber every day. The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.

Fiber helps your digestive system keep your bowels “regular”.Eating enough fiber is key to avoiding discomfort on your long training runs. However, fiber should not be eaten as a pre-run food due to it’s water absorbing qualities.

Best sources of fiber in your diet

You can sneak fiber into your diet by adding vegetables to stews and casseroles. You can add oatmeal to meatloaf, bread and cookies. Fruit on cereal, as a snack and in salads are other options.

The above are guidelines for creating your marathon eating plan. You may want to read up on carbohydrate loading for your marathon race week.