Every bodybuilder knows there high protein food sources to there high fat foods. Thats why so many tuck into egg whites, I myself love scrambled egg’s in the morning, 4 egg’s, 3 slices of wholemeal toast, abit of brown sauce and im done till lunch time, although it sometimes gets abit boring with the same old every day!
Below is a download link to a free egg recipes ebook which contains over 100 egg recipes for you to enjoy day in day out!
Ive definatley been eating more pasta, whether it be at work, home or on the train. Pasta is a simple dish, but it can be the best meal of your day with the right food mixed in.
Pasta is fortified with folic acid which is important throughout our lives, believe it or not in a womans childbearing years, folic acid is a key nutrient before conception because it helps to prevent birth defects. In addition, there is new evidence that folic acid may protect against heart disease and some types of cancer.
For body builders, it can be a meal packed with carbs and protein depending on what you do with it, i personally mix tuna and sweetcorn in the past, but you can literally throw anything in the bowl and it will be a nice treat for your taste buds.
If you havent already, give it a go! Take a look here for some good pasta recipes.
Over and over again, i have saw and heard people stress the importance of eating about three, four or even six meals a day if you want to be serious about body building. Before my eating pattern was irregular, i often missed breakfast, had one or two meals a day, and didn’t even meet upto my 2000 calorie intake. Now i am eating full meals, upto four a day with breakfast included, with a total of 2000+ calories per day (which some may say is still not enough, but it is much more compared to my previous diet).
As im increasing my daily calorie intake, i am going on daily hourly bike rides, and making sure i do not miss out on creatine and protein dosage.
If you have any comments please post, i’d like to hear what you have to say on the whole idea.
Simple carbohydrates are usually considered to be bad carbs, but this is only because they are often broken down, and re-processed in an unnatural way, such as sweet things like chocolate etc. There is no doubt about it, natural simple carbohydrates are the best to include in your diet.
Below is a list of some natural foods made up of simple carbohydrates, the foods are low in sugar and do not promote weight gain;
Now below is a list of simple carbohydrates with high sugar, and which you should avoid having in your diet;
Carbohydrates are an important energy source for strength training. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone you energy level will drop and you will have to stop exercise. So Carbohydrate should be a major concern of athletes doing strength training exercise in the hopes of building lean muscle.
Experts recommend at least 400 to 600 grams of carbohydrates per day to keep your muscle glycogen stores high.
You may use this formula to work out your personal requirement; a:
3.6gr carb x body wt(lbs)= grams carb/day
For a 140 pound person this is about 504 grams per day or about 2,000 carbohydrate calories and 720 grams or 2,900 carbohydrate calories for a 200-pound person.
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