How many people go to the gym for two hours and then drive right to taco bell? I know that was me five years ago. Nutrition meant nothing to me at that time. It wasn’t until a few years ago that I wised up and looked in to health eating. The work that’s done in the gym is important for muscle growth, but it means nothing without proper nutrition.
The most important meal of the day is not breakfast (although it is important); it is your post workout meal. The meal that follows your workout is a must, and should be eaten within thirty minutes after you have finished last exercise. Whole food is not appropriate for this meal, this should be a fast digesting protein like a protein shake.
Meal frequency is something that every bodybuilder should make routine. By eating every two to three hours throughout the day will keep your body filled with nutrients, also it keeps your metabolism running which will help with fat loss. Each meal should consist of one source of protein (meat, eggs, and protein powder), one source of complex carbohydrates (brown rice, sweet potato, and wheat products), one source of healthy fats (olive oil, and avocado), and fibrous carbohydrates ( green vegetables).
What I found that works well for me is to cook all my foods at once. I like to cook enough food to last a few days all at the same time, and store it all in the fridge. Another way I make meal frequency easy is to pack all my meals for the day the night before. That way all I have to do is heat them up in the microwave.
The first meal of the day for me consists of egg whites and oats. If you’re not trying to lose weight I would recommend adding a few egg yolks in the mix, it tastes better and adds nutrition. The next three meals are about the same consisting of chicken, brown rice, olive oil, and broccoli. If you don’t like to eat the same foods all the, I recommend switching to a different meat or carbohydrate source. The next meal usually is a protein shake before the gym, and the same after. Later on I have another meal like the three earlier in the day, and a protein shake before bed.
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You probably noticed I didn’t talk about portion size, that’s because it’s going to be different for everyone. The best way to measure if you don’t know how much to eat is against your hand. Protein and carbohydrates should be a hand full, fats should be just a small amount like a thumb size, and vegetables should be a fist size. That’s a good place to start out. Make sure you’re keeping track of your weight so you know if the portions are correct.
Nutrition is a very underestimate subject in the fitness world, but it’s important to understand. This article should give you an idea of a good diet, but I recommend learning more about it in the near future. A good diet can change your body.
Are you looking for bodybuilding tips? You can also get the full scoop on how to make protein shakes by checking out our site.
Niger: reinforcing nutrition care in Tahoua district
Image by EU Humanitarian Aid and Civil Protection One million Nigerien children under five - more than 1 in 4 - are at high risk of acute malnutrition in 2013. ECHO field experts carry out a monitoring of Concern Worlwide programmes in Tahoua district. The NGO provides support to the district hospital of Tahoua in order to improve care for severely undernourished children. It also helps run integrated nutrition and health care services at the community level, often in remote villages hardest hit by drought and increased food prices.
Nutrition conscious for balanced diet, Mongu, Western Zambia. Photo by Felix Clay/Duckrabbit, 2012.
Image by WorldFish Woman prepares vegetables as part of ensuring a balanced diet for the family.
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