Post about "Nutrition"

Smart Bodybuilding Nutrition Tips That Work

It never ceases to amaze me how eager bodybuilders are to get meaningful results quickly. They are so eager that they end up listening to whoever they can. This usually leads to what I call “bodybuilding confusion.” I am convinced there is a most effective, researched way to train, and a non-productive way to train. Bodybuilders, seek the productive, proven methods.

Every bodybuilder is looking for that secret bodybuilding nutrition tip that catapults muscle building results. Yes, no matter what, it will take consistent, determined effort. However, there is one researched weightlifting nutrition tip that will surely make a difference in adding more muscle to your physique. Bodybuilding nutrition is not just a matter of what you ingest, but more importantly, the time fame of when you ingest these precious nutrients.

By taking in specific nutrients at a highly optimal time in the anabolic muscle building process, you can gain an inside advantage in the bodybuilding growth process.

Most bodybuilding enthusiasts don’t even think about this. Some eat to get big. This theory is incorrect. Train to get big, and supplement food, the correct way, to provide a positive muscle growth environment.

However, such things are taking in the proper nutrients within one hour of training can give a bodybuilder just enough of an inside advantage that they begin growing like crazy.

Over the past ten years, there has been ample research on the effects of carbohydrates, and protein on the anabolic, or muscle building, response to muscle building. One researcher, Dr. Paul Cribb has drawn some rather beneficial conclusions resulting from his current research studies regarding this hot bodybuilding nutrition topic.

The big question is what should be consumed either prior to, or after a weightlifting workout. Other questions are what kind of timing; and is there an advantage paying attention to bodybuilding nutrition? These big questions have changed the way we think of anabolic nutrition today. Dr. Cribb and others have aggressively answered these questions, and more from diligent research studies.

In a recent study, Dr. Cribb looked at different combinations of nutrients along with their ingestion timing, and compared them to the effects on bodybuilding. This particular study was very important in identifying the what’s, when’s, and how’s of anabolic nutrition. His conclusions will not only yield valuable fat burning muscle, but also add functional strength.

As a result of the research studies, his main bodybuilding nutrition tip is to combine whey protein, carbs, and creatine all together into a drink which aids in muscle and strength development. According to the research, there was a very positive correlation between these three bodybuilding nutrition nutrients, and muscle building.

Now the next crucial point that needed clarification is the best time to take this muscle building cocktail. His study confirmed that ingesting this weightlifting nutrition cocktail prior to and immediately following each intense bodybuilding workout showed a positive connection between the timing of taking this drink and significant muscle development. His study had other sample groups take the drink at different time periods throughout the day. Interesting enough, the group taking the anabolic nutrition cocktail immediately before, and after an intense workout showed the greatest strength and muscle mass gain. Thus, is it safe to conclude it doesn’t matter what you take, but when you take it. The timing of taking the nutrients are crucial to bodybuilding success.

In bodybuilding nutrition there is a period of time immediately following training known as the “window” to ingest these three nutrients. If you miss this limited time, generally within one hour after a hard workout, the muscle building results will not be as good.. During this “window of opportunity” your body will take the good hi-glycemic index carbohydrates and protein, and transport them into the liver, and muscles to begin the lean tissue building, or bodybuilding process. Thus, these nutrients will be used for the purpose of recovery, and getting ready for the next exercise bout, and not intended to be stored as adipose tissue.

There have been several studies concluded throughout the years on pre and post workout nutrition, and the effects of protein synthesis. Another study suggested a spike in protein synthesis when a carbohydrate, and protein bodybuilding nutrition supplement drink is ingested immediately before a high intensity bodybuilding workout. In this particular study, there was an increase in protein synthesis when the bodybuilding nutrition supplement drink was ingested prior to working out as opposed to after.

In summary, experts recommend using 30-50 g of whey protein, with 75-100 g of hi-glycemic index carbohydrates, and 3-5 g of creatine monohydrate, combined in drink form, immediately before, and after each bodybuilding workout. A good bodybuilding nutrition strategy is to drink one half of the drink before, and one half after each bodybuilding training session.

These two bodybuilding tips will make a tremendous difference in your bodybuilding training program. As you now know, timing is everything. Make sure you are drinking the exact cocktail of nutrients prior to, and following hi-intensity workouts in order to maximize the nutrient uptake, and aid in the protein synthesis process.

Weighing the Sufferings of Poor Nutrition

Being a registered nurse and weighing the sufferings of poor nutrition has made me a strong advocate in educating others of the benefit of choosing a healthier lifestyle. Many of these sufferings quite possibly could have been prevented with good nutrition. Poor nutrition can contribute to fatigue, illness and increased expenses and just an overall lack of zeal for life. Just making a few tweaks to our daily lifestyle can make a world of difference to our daily quality of life.In your quest to weigh your sufferings that may be caused by poor nutrition, look at a few of the more obvious areas that may be lacking such as fatigue, illness and expenses.Fatigue- Are you suffering from fatigue? You would not be alone. As a matter of fact, this has been stated to be one of the most common reasons for someone to see their doctor. Of course, a lot of things could contribute to someone feeling fatigue and these should be evaluated by your physician. It is hard to not to be fatigued though with the stress of today’s world and all the things we deal with on a daily basis. Poor nutrition only makes it more difficult to cope and combat the daily stresses. Obviously, there are other areas in your life that you will need to look at when addressing possible reasons for fatigue such as your stress level, overall health and activity level to name a few. I believe laughter is also a big part. I believe it is important to laugh daily. Good nutrition, however, can increase your energy immensely as well as aid the body in fighting off illness.Illness- Are you suffering from frequent illnesses or maybe a chronic condition? Poor nutrition makes you more susceptible to illness as well as making it more difficult to recover from illness. It can also worsen certain chronic conditions. Your body requires the proper amounts of vitamins, minerals, carbohydrates, fats, protein, amino acids and water to effectively break down foods into forms your body can use. If a deficiency exists, then certain organs or tissues of the body can become more susceptible to illness immediately and over time. There is much research into many conditions that appear to be nutrition related. Good nutrition, however, can help you to stay well and improve existing chronic conditions. Waiting until illness hits to improve nutrition can not only cause needless suffering, but also cost you more money in medical costs throughout your life.More expense- Are you feeling like there is always more month than money? With the potential increase in illness and low energy with poor nutrition, there will always be the tendency for more medical bills and loss of work. Not to mention the cost wasted on the typical junk food. One does not have to forego all junk food to save money, however, or to be assured of getting adequate nutrition. It’s a balance. The fact is your body needs the proper nutrition to function at its highest level to help you have the most energy possible, the best health possible and optimize your hard earned money. Why not work on that balance and feel as good as you can.Finding balance- So as you have weighed the sufferings of your possible poor nutrition, how then can you find a balance in your life? It’s a lifestyle change, really starting with your mind set. Realizing it doesn’t have to be made dreadful. You can still eat a fast food burger now and then or have a bowl of ice cream. It’s about looking at your daily intake choices on a consistent basis. Typically, some simple changes can help a lot, like decreasing fast food, eating lower fat, lower sodium and lower sugar as well as choosing baked foods over fried, increasing fruits and vegetables and of course, drinking plenty of water. If your general diet is more nutritious, then it will allow an occasional junk food item without the guilt or consequences of eating a diet generally poor in nutrition content.