Archive for the Nutrition Category
Chromium can boost testosterone levels and promote muscle growth
Written By Jim Stoppani, PhD
Testosterone is a bodybuilder’s best friend, and cortisol may be a bodybuilder’s worst enemy.
Testosterone is an extremely anabolic hormone that encourages muscle growth; cortisol is an extremely catabolic hormone that encourages muscle breakdown. In fact, cortisol actually competes with testosterone for its receptors in muscle cells to limit the anabolic actions of testosterone. (To determine whether an athlete is in an anabolic or catabolic state, scientists look at the ratio of the athlete’s testosterone to cortisol levels. The lower the ratio, the less anabolic and the more catabolic the athlete.) (more…)
Nutrition | 04.17.10 | No Comments
No, they’re not packed with protein, but veggies are a still a bodybuilder’s best friend.
Written by Dorian Yates
To maximize mass gains the basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the preworkout meal. I generally train in the late morning, and I have a meal replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hours before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs). (more…)
Nutrition | 04.17.10 | No Comments
Fight stress with nutrition
Let’s dispense with the usual discourse on good versus bad stress. We all know that life’s motive force is good stress; bad stress, on the other hand, can damage and even destroy an organism. For bodybuilders, a mere subclinical (undetectable) amount can bring muscle growth to a dead stop, reverse it or, worse, precipitate a career-ending injury.
Usually, stress is up to you: the more disciplined and responsible you are, the more control you have over your life, and the less stress you will feel. Countering that, though, are your expectations and motivation to succeed, which, while good and necessary for a bodybuilder, carry with them their own burden of stress. (more…)
Nutrition | 04.17.10 | No Comments
No, they’re not packed with protein, but veggies are a still a bodybuilder’s best friend.
Here’s a news flash: If you want to make the most of your health and your bodybuilding gains, then you had better include at least two cups of vegetables a day. Here’s why:
REASON 1
EAT VEGETABLES FOR FIBER
Vegetables are high in fiber, one of the most widely neglected bodybuilding nutrients. Fiber is an indigestible carbohydrate that supplies no calories to your body, but it does provide bulk, which slows digestion. This has two essential benefits. First, carbohydrates enter your body more slowly. This helps hold your blood sugar levels in check, keeping energy levels up and “crashes” at bay. When blood sugar levels crash, they cause a spike in cortisol, a catabolic hormone that breaks down muscle tissue and makes recovery more difficult. Second, fiber helps support the absorption of amino acids. It keeps the walls of your intestines clean, making them more efficient. This in turn allows you to get more bang for your buck from your protein consumption.
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Nutrition | 04.17.10 | No Comments
Adding muscle mass requires a calorie surplus coupled with adequate protein intake.
The best supplement plan won’t work optimally unless you are also eating the correct amount of high-quality food. Bearing that in mind, here are three combinations that can help you add to your muscle mass gains.
1) WHEY PROTEIN, GLUTAMINE AND OATMEAL
Whey is a quickly digested protein source rich in branched-chain amino acids (BCAAs). Supplementing with (more…)
Nutrition | 04.17.10 | No Comments
Overloading protein should be the cornerstone of any serious bodybuilder’s diet.
Written by FLEX Staff
The common FLEX recommendation of ingesting at least one gram of protein per pound of bodyweight on a daily basis can be more closely adhered to if you follow these tactics for getting the most out of your protein intake. Train correctly, “read” your body, do what works for you and overload without overtraining. (more…)
Nutrition | 04.17.10 | No Comments
For a dieting bodybuilder, gaining muscle while losing body fat is a matter of mentality.
Written by FLEX Staff
We all know what to do to loose weight, but build muscle. Here’s what not to do:
1. Don’t diet impatiently—Your body needs at least three weeks to adapt to dietary modifications, so be patient. Don’t anticipate immediate changes. If you start a high-carb, moderate-protein, low-fat diet with reduced calories, visible progress will probably not occur until after 21 days.
2. Don’t lose track of tracking calories—Count everything you eat; not only calories, but carbohydrates, proteins and fats. Consult Nutrition Almanac or a comparable source. (more…)
Nutrition | 04.17.10 | No Comments
Try these delicious protein-loaded meals for your pre-contest countdown.
Written by FLEX Staff
The dolorous shroud of depression that awaits almost every competitive bodybuilder during pre-contest is the nauseating fate that he will be gagging down fish for the entire final month leading up to the show; so, as an act of compassion, we offer here a few recipes to dulcify that torment. (more…)
Nutrition | 04.17.10 | No Comments
Many young bodybuilders find that the crucial limiting factor in their bodybuilding development is finances.
Written by FLEX Staff
If you’re on a tight budget, you may believe that you don’t have the resources to join a gym, eat all the quality food needed and take all the supplements required for making the type of gains you seek. That need not be the case. Below we offer a variety of meal and supplementation plans to allow you to construct the ideal program for your budget.
Food can be expensive, but you have to eat to live anyhow. A bodybuilding diet doesn’t have to cost much more than a regular diet Even if you’re a bodybuilder who needs tons of calories for growth, you can construct an affordable meal plan high in protein. All the meal plans we lay out contain at least 4,500 calories and 300 grams of protein. FLEX assures you that if you eat this quantity of food every day, you will grow. Although many professional bodybuilders eat more food than this, 4,500 calories a day, every day, are enough to allow anyone to gain mass.
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Nutrition | 04.17.10 | No Comments
Seafood offers many benefits, including easy-to-digest amino acids and minerals that support testosterone and thyroid functioning. That’s a good reason for bodybuilders to consider incorporating fish more often into their diets.
Written by FLEX Staff
Some fish digest quickly and easily, pumping up amino-acid reserves in the bloodstream, which can offset catabolism during training. Scallops, shrimp, crab, haddock, cod, Pollack, snapper, halibut and white tuna are examples of fast-digesting fish. Nutritionist Chris Aceto recommends a serving of broiled whitefish before or after you train. (more…)
Nutrition | 04.17.10 | No Comments
