Carbohydrates And Protein Together In Your Weight Lifting Diet

I strongly suggest that after your workouts, you ingest carbohydrates with protein. Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear.

Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle.

Glucose supplies the bodies active tissues with energy. Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want. Think of this process as a muscle devlivery business.

Insulin is the name of the company and they deliver energy and muscle builders to your customers which are your muscle cells. The most effective hours of operation are right after your workouts and delivery is very fast, with the proper vehicles in place. The most effective vehicles are are fast acting carbodyrates sources such as simple carbs and fast acting protein sources such as whey isolate.

Always remember this - The sooner you get the proper amount of nutrients into your body after a workout, the faster you can start to build muscle.

Also, recent research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. You simply cannot ignore the muscle building effects of a potent carbodyrate and protein drink after your workouts. Remember - You need fast acting carbohydrates with this drink, not just protein.

Find Out What Fuels Muscle???

If you want to build muscle, your going to have to take in a lot of quality, complex carbohydrates. No question about it. You are going to have to fuel your body to handle heavy weight lifting.

You must include an optimal amount of carbohydrates in your nutritional plan in order to fuel heavy weight training sessions.

Carbohydrates are a very important source of fuel for the muscles as well as the leading source of energy for your body. When you have a hard workout, your body draws on carbohydrates, which is stored as glycogen in the muscles.

Glycogen is the product of glucose which comes from the breakdown of carbohydrates after the digestion of food. Glycogen is stored in the liver and muscle.

During a long intense weight lifting session, you can easily deplete your glycogen reserves. When your muscles cannot get enough glycogen, fatigue sets in and your body begins to lose endurance and performance drastically reduces.

I'm sure all of you have experienced this drastic drop in strength and endurance at one time or another during a long intense weight lifting session.

However, there is a way to delay the onset of muscle fatigue. By taking enough carbohydrates each day, you are ensuring that the amount of glycogen stored in the muscles is being constantly replenished.

Every meal must have sufficient carbohydrates to sustain your hard intense workouts. I like to think of my muscle cells as mini fuel tanks. If you want to keep going hard, you are going to have to keep the fuel tanks filled with top notch fuel. Always include high quality carbohydrates in your nutritional plan.

Your diet should consist of 55% to 65% carbohydrates.

What if you don't get enough carbohydrates? Your body will resort to other fuel sources such as protein. As active weight trainers looking to build lean hard muscle mass, we never, ever want this. We don't want our own bodies to start canabalising it's own muscle tissue.

Protein is a second rate energy source. Protein's primary job is to build muscle, not fuel it so you definitely don't want this, you want carbodyrates to fuel your muscle building sessions.

Therefore, keep your body filled with grade A fuel to support and maximize your hard, intense, muscle building workouts.

Quality Protein

Want To Build A PowerHouse Body? You Need Lots Of Quality PROTEIN!
Protein builds muscle. Without an adequate supply of protein, your body will not support any kind of muscle growth. If you supply your body with the optimum amount of protein, you ensure optimal growth, it's as simple as that.

After all, you want to build muscle and to do that, you need a steady supply of high quality protein. You must include an optimal amount of protein in your weight lifting diet in order to build and sustain muscle growth.

So how much protein should you include in your diet for maximum performance and muscle gain? Each of us have very different body types and the amount of protein will differ from individual to individual.

Protein intake will also depend on the amount of activity involved and how frequently you do it.

Your diet should be comprised of 20% to 30% protein. That roughly translates to .8 to 1.3 grams of protein per pound of body weight. If you weight 145 pounds, your daily protein intake should be anywhere from 102 grams to 189 grams of protein per day.

You will have to do a bit of experimenting at the beginning to find out your optimal protein intake.

I suggest you eat 6 times a day spread out over 2 to 3 hour intervals. This way, you are constantly feeding your body the nutrients it needs. For example, if you are consuming 145 grams of protein per day, each meal will have 145/6 = 24 grams of protein per meal.

Here is a partial list of high quality protein sources:

Chicken breast
Venison
Round steak
Scallops
Sirloin steak
Lean ham
Pork tenderloin
Low fat milk
Lean turkey
Low fat cottage cheese
Turkey breasts
Low fat cheddar cheese
Whey
Egg whites

consume more total calories in your daily diet than your body uses each day.

It is very important to understand that the human body is constantly working, using and storing energy day and night.

It is also very important to understand that in order to keep the machine rolling, you need to know what and how much to feed it. This is the single most important element in the muscle building process.

You need to feed the correct balance of calories, protein, carbohydrates and fat that is best for your body type. Complete nutrition is the key . If you can find this key, I'll guarantee you that your efforts will sky rocket.

Complete nutrition leads to optimal nutrition. Over supplementation of certain nutrients will lead to imbalances in your overall nutrition plan and can be more detrimental to your weight training program and more importantly, your health. It's important to understand that a well balanced diet, that's conducive to building muscle is always the best choice.

Prepare a well balanced diet that is rich in quality calories. Most people who start out looking to build muscle and gain strength, usually overlook the importance of a well balanced diet. Nutrition can be very confusing, especially if you have absolutely no idea where to begin.

The sooner you understand that you need an optimal diet, the sooner you'll achieve your goals and objectives

So, how so you put a solid nutritional plan in place? Well, the first thing you need to understand is that you need a starting point - Very important. The starting point is what you will base all your nutritional information on.

On this page, I'm going to ouline to you how to put together a true, muscle building diet that will get you on the road to muscle growth.

Firtsly, I'm going to quickly outline what each of the macronurtients does and how it affects your body. Macronutrients are proteins, carbohydrates, and fats that you eat each and every day. This is very important because you need to understand what it is your putting into your body and why. Secondly,we're going to calculate a sample diet and meal plan that shows you how much calories, protein, carbohydrates, and fats you need in order to grow.

Exercise & Fitness

Fact: Regular physical activity - even at moderate levels - reduces the risk of heart disease, cancer, high blood pressure, and obesity. Here?s another fact: 65% of Americans are considered obese. So while the risks associated with not exercising are clear, we don't seem to be doing anything to change our sedentary ways.


Heart disease facts

Coronary artery disease is the most common cause of death in the United States. Over a million people each year will have a heart attack and 25% will die before they get to the hospital while or in the Emergency Department.
Prevention is the key to treatment of heart disease.
Diagnosis of heart disease is often made by careful history taken by a health care practitioner. Some individuals may have atypical symptoms, including almost none at all.
The testing strategy to confirm the diagnosis and plan appropriate treatment needs to be individualized for each patient diagnosed with heart disease.
Treatment of heart disease depends upon the severity of disease, and is often directed by the symptoms experienced by the affected individual

Diet And Nutrition

A quality diet that is conducive to building muscle and strength is often the most neglected part of any weight training regime.

Often forgotten, nutrition is one half of the muscle building equation that will ensure complete success.

I'll be honest with you, building quality muscle mass requires the right nutrition. More importantly, it requires the right knowledge and information - This is the key.

Make not mistake, nutrition is an essential part of any fitness program and if you want to achieve any type of success, you have to get it down to a science

Fish Oil Supplements – What’s The Real Benefit?

Usually I get 3-4 questions per week about what supplements people should be taking. Listen, there are only 2 supplements most people need to take… One of them is a multi vitamin and the other is a quality fish oil or essential fatty acid pill (EFA). ( I made a video on this exact topic, as well as other organic supplements )

Also there is a HUGE difference between the fish oils you buy at Kroger, and the kind you would get from a nutrition company like Prograde. I was at a conference a while back and one of the guys I hung out with who is a very good nutritionist told me if you’re buying fish oil from a regular store, “you’d have to take upwards of 26 fish oil pills a day” to see any results. That’s insane!

Since Ive been taking a good fish oil supplement, Ive definitely noticed a big change in my body after the workouts. My soreness has gone down a lot, and honestly I just feel a lot better throughout the day. I definitely recommend you start taking an essential fatty acid supplement (same thing as fish oil) if you aren’t yet…