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Recent Bodybuilding Articles
Showing posts with label carbs. Show all posts
Showing posts with label carbs. Show all posts

Wine For Your Health

red wine

In this article we shall  make no distinction between red and white wine, except to say that red wine generally contains more tannin. Tannin possesses particular therapeutic properties; in particular, the procyanidin it contains helps prevent atherosclerosis, with the polyphenols also present in it having a protective effect on the artery walls.

It is only a short step from this statement to the assertions of many scientists, including Professor Masquelier, that wines rich in tannin contribute to some extent to the prevention of cardiovascular disease. A highly reputable medical survey, carried out in Britain in 1979 and bringing together evidence from eighteen countries, concluded that the death rate from heart attacks was lowest in populations which habitually drank wine (three to five times lower in France and Italy than in Northern European countries).

Wine can form a part of a normal diet, as long as reasonable limits are observed (about half a liter a day for a man, but only two thirds of this for a woman), and as long as it is consumed as late in the meal as possible, once the stomach is full of food.

In Phase I it is as well to stay away from wine if possible. In Phase II it can be drunk on a daily basis without affecting your weight. However, wine consumption will need to be juggled carefully with other carbohydrate intake. I am thinking in particular of chocolate and desserts in general.

While you are in Phase I, the stage where you need to be very strict with yourself, it may prove difficult to enjoy a family occasion or a meal with friends without touching a single drop of wine. If you suddenly announce you are not drinking, others may feel awkward about it.

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Athletes Recipies: Strawberry & Banana Oatmeal

strawberry & banana oatmeal

Ingredients

1/2 cup steel-cut oats, 1/3 cup oat bran, 3/4 cup frozen or fresh strawberries , 1 medium banana, sliced, 1.5 scoops strawberry or vanilla whey protein powder, Water, as directed, 1⁄4 teaspoon salt , Dash of cinnamon (big dash)

Preparation


In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat, and stir-in the strawberries and protein powder.

Nutritional Structures
Calories :696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) : 11

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Athletes Recipes: Tuna & Cheese Melts

tuna & cheese melts
Ingredients
6 ounce can of tuna, 1 egg white (stirred beaten), 2 tablespoons of oatmeal (USA tablespoons, UK you need 4 TS), 2 tablespoons of diced onion, 1/4 teaspoon of garlic powder, 2 teaspoons of mozzarella, some salt and pepper.

Preparation
Throw all the ingredients (except the mozzarella) into a bowl. Heat the pan, spray with non stick spray (you can use olive oil if you want). Make 2 patties by just dumping half the mixture into each pile and sort of shape it much as you want to.Cook one side until brown (not long) then turn , when the second side is nearly done, sprinkle cheese over it. (I have used plain old cheddar cheese instead of Mozzarella and it still works fine, but Mozzarella seems better. Place under grill for about 1 minute tops to melt the cheese. You can then serve with your choice of carbs, potatoes, oven-chips/fries etc or a just a good salad.

Nutritional Structure
Calories :145
Protein (g) 25.5
Carbohydrates (g) :4.5
Fat (g) : 2

Build Your Muscles Quickly

build muscles
Anyone who feels healthy and wants to build muscles can do it easily, if they exercise regularly and eat rich diet that contains excessive quality proteins. Always allow your muscles to relax and commence your exercise with light weights. The things you will need to build muscle quickly are Barbells, Dumbbells and protein supplements.

Have protein rich healthy breakfast every day morning. The food you eat must be rich in proteins. You can also whole-grain breads rich in carbohydrates that give energy to your body. Why we go for protein rich food is that it keeps a stable blood glucose level. It helps in building muscle quickly. Having proteins alone will not be sufficient. Your diet should be a balanced one which covers fruits, vegetables, meat and grains.

Initially start working with free weights like barbells and dumbbells. Lifting weights exerts pressure on the existing muscle tissues which in turn helps you to build muscle quickly. You will definitely find a change if you keep practicing the right kind of exercises. Exercise machines also help you strengthen and enlarge your muscles but if you want to build muscle quickly you have to go for free weights only.

Squats, pushups and pull ups can help you in achieving your target body shape quicker. These exercises will also help you build your muscles but not as effective as free weights. But they will provide very good shape to your muscles. But if you use the same weight and do same number of repetitions in all your workouts, your body cant grow. So to build muscle quickly you must increase the weight or number of repetitions you are lifting at regular intervals.

Do not go for supplements that have not been in the market for more than a year. Dont get impressed by the advertisements without testing the supplements. Make sure you include few items in your diet such as fish oil capsules ad multivitamins.

Drink plenty of water. Getting enough water is important for maintaining energy levels. You should drink 8 to 12 glasses of water every day. Take rest after you complete your exercise. Especially when you are a beginner you will require complete rest without giving too much strain to your muscles. Muscles will grow only when you take rest. Here rest means having a good sleep. If you work with more heavy weights everyday it may lead to injury to the muscles.

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The Ideal Body Building Diet

Bodybuilding is the process of getting muscle growth and it depends on several factors. Some of the common factors that it depends on are the genetic factors, the exercises and muscle workouts and finally the diet you eat. There is diet for the people who want to lose weight and those who want to gain it. The two are different and you should not confuse them. There are many body building diet tips that could help get muscle growth within no time. Ensure you get it right as diet will have many consequences on the extent to which your muscles will grow.
bodybuilding diet


To begin with, an ideal body building diet should not have lots of food that may not be helpful but quality foods. It is not a question of quantity but quality. Drinking alcohol and eating junk food will not help in muscle growth as they only add empty calories that will not be beneficial during the body workouts. Eggs are great and have high protein content but it is advisable you eat the egg whites and not the egg yolks as the later has a high cholesterol levels. Milk is highly recommended in most cases; however, taking slim milk will be advisable as opposed to taking whole milk and this is the good supplements for bodybuilding. This is so as the former has lesser fats. Generally, it is better if you go for less fat in a diet.

Ideal body building diet must have sufficient proteins. Proteins are essential for muscle building as they form part of the food for muscles. In addition to that, proteins have several other functions in the body that will be very helpful. They help in oxygen transportation, tissue repair, maintaining hormone and water secretions. You should ensure you get between 1.0 to 1.4 grams of protein per a kilogram of your lean weight. This will also be depended on the intensity of your exercises. If they are high, you may be required to increase the amount of proteins consumed.

In addition to that, to get a great body building diet, especially if you are in among the people are in busy schedules and may not have the time to get the sufficient amount of foods required especially the proteins. Consider going for safest body building supplements which are the natural food supplements. Taking protein drinks for instance, will help boost the protein you consume daily. Take supplements with branched chain amino acids, as they will ensure that your body has acids that will help in protein building and muscles as well.

The other thing is to eat lots of fresh fruits and vegetables. They are all high in vitamins and fibers that will help your body to excrete easily and avoid constipations. Your body needs to get rid of the toxins it accumulates during the various body workouts. To do this, drink a lot of water. Generally, it is recommended that you at least 8 glasses of water daily although the amount could be increased depending on the intensity of your workouts. Finally, have a good body building diet plan. This is important, as it will ensure you eat smaller food quantities within short durations that should be about three hour intervals.

Choose Correctly Your Carbs


Carbs

You probably already know that refined carbs - such as the ones found in cakes, white bread and white flour- are bad for you but you'll notice that this plan also avoids starchy carbs in the form of potatoes, rice and pasta. That's because all of the above will create an insulin spike, drive up your blood sugar levels and - in all likelihood - be stored as fat.

You're going to avoid this by getting your carbs from vegetables, which will give you plenty of energy for your workouts while keeping you full and leaving your blood sugar stable. Some diets - such as the increasingly popular paleo diet - go even further and suggest that you should limit your intake of sweet potatoes but we're not going to give you too much to worry about. Focus on avoiding the really bad stuff for now and you can always make further tweaks later.

It may sound like a difficult task to avoid these foods, but if you stick to what's in the plan you'll find you don't go hungry over the three weeks. In fact, if you did nothing but cut out carbs, you'd almost certainly lose weight, so this is arguably the most important thing you can do.

Honey: One Of Nature's Best Workout Fuels


Honey is a great pre-workout food. Its unrefined sugars are easily absorbed into the body, while its simple carbohydrates provide an excellent source of energy without any of the artificial preservatives, colorings or sweeteners found in commercial energy drinks and gels. Produced all over the world, the taste, coloring and consistency of honey can vary greatly depending on the plants and flowers supplying the pollen and the environment in which they live.

Many varieties of honey contain friendly bacteria such as lactobactlli and bifidobacteria, which help to combat different illnesses and disorders. Honey also contains iron, an essential protein component for metabolism, which the body needs to produce red blood cells.

Honey

It's a good source of vitamin B6, which plays a major role in producing haemoglobin and cells in our immune system. It's packed with manganese, which ensures healthy bone structures by helping to build essential enzymes and aiding with the absorption of calcium.

Honey is great in post-workout protein shakes for growing insulin ranges. Honey also offers further anti-oxidant results to the physique, generating it doubly beneficial for bodybuilders in that all-important recovery window subsequent a workout.

Female FItness: Facts About Your Meals!


Meals
Breakfast

This is the most important meal of the day! Don’t skip it thinking it was going to help me save calories. If you skip breakfast, you will only become super ravenous by mid day, and end up eating more than you should. Skipping breakfast will also slow down your metabolism, which you don’t want.

Midmorning Snack

Never wait until lunch to eat again after breakfast. You need to eat at a small mini‐meal, protein bar, or a protein shake in between the two. Aim at a 200 calorie minimeals, or protein shake or protein bar to help you keep your energy levels high and your blood sugar levels regulated, and to fight off a huge binge at lunch!

Lunch

Lunch is very important. Don’t forget lunch, to help you save time at the office, or if you are running errands. If you do, you are setting yourself up for failure at dinner. You will end up eating the paint off the walls or whatever is in your sight by the time dinner rolls around if you forgot to eat lunch.

Late afternoon Snack

This meal is crucial! We have had a long day, our patience is running out, and are feeling the effects of all the days duties. Our office friend comes with a box of cookies from the bakery down the street, and we end up giving in! If you ate a great big breakfast, had your mid morning protein shake, your satisfying lunch, you won’t give in! Make it a point to enjoy another protein shake, small protein bar, or a mini‐meal to keep your hunger at bay and under control until dinner.

Dinner

Finally we are home, with our family and loved ones! Sigh of relief as we all gather together for a meal at home. Dinner is a meal to be enjoyed with our friends and family, but don’t overdo it! Remember this very important key: focus on your lean source of protein and also your fibrous carb. Aim to focus on a steamed vegetable, such as broccoli, asparagus, spinach or a large green salad to keep the complex carbs at bay.

Sugar: From a Bodybuilder’s Point of View


Sugar is the generalised name for a class of sweet-flavored substances used as food. They are carbohydrates and as this name implies, are composed of carbon, hydrogen and oxygen. There are various types of sugar derived from different sources. Simple sugars are called monosaccharides and include glucose, fructose and galactose. Sugars are found in the tissues of most plants but are only present in sufficient concentrations for efficient extraction in sugarcane and sugar beet.

In case of bodybuilders sugar is believed to be useful during the bulking phase, as it is easily stored and adds calories to foods. But in reality sugar can affect your health and slow your progress. Although it can bulk up quickly, it will have a negative effect in the cutting phase. It's best to limit the sugar intake and replace it with more useful natural nutrients.

Sugar
Sugar represents an important source of energy. The carbohydrates we consume are broken down into a sugar called glucose. It is important to know that sugar is a crucial ingredient in weight-gainer shakes because it adds loads of calories. A diet with adequate carbs provides all the sugar the human body needs. The added sugar you get from sweet foods and beverages have the status of extra compound and are not really required.

While sugars has the ability to provide the insulin spike that helps speed protein and carbs to the muscles restoration process, the sugar itself is not really necessary. Bodybuilders who eat clean generally don't suffer as much deprivation during a cutting phase. One of the main tenets of clean eating is avoiding sucrose, or table sugar. That means getting all your sugar from fruits and other carbs will suffice to acquire the necessary amount for a human body.

Avocado: A Perfect Source Of Nutritional Fat For Bodybuilders


It is a known basic fact that even the leanest athletes need fat. According to the Certified Fitness & Nutrition Coach and Professional Athlete Liza Hughes one of the best choices for dietary fat this r is Avocado. Avocado is a fruit that is abundant in the summertime months that provides necessary dietary fat and is full of vitamins to help our bodies work at optimal level.

Avocados posses a high fat content and it is a healthy fat, a monounsaturated fat. Studies have shown that this type of fat helps reduce cholesterol. Avocado is also low in calories and rich in antioxidants. It is a perfect source of Vitamin E, which is essential for the normal functioning of the body and is also a potent anti-oxidant which protects polyunsaturated fatty acids in cell membranes.

Avocado fat
Avocado also contains a great amount of Vitamin C which is necessary for the increase and growth of new cells and tissues and it also assists in preventing the viruses from penetrating cell membranes. Avocado contains thiamine which converts carbohydrates to glucose to fuel the brain and nervous system, and riboflavin which helps the body to release energy from proteins, carbohydrates and fat.

A medium sized avocado has 145 calories, 14g of fat, 7.5g of carbohydrates: 6g of fiber, 1g sugar and 1.5g of protein. This amount could be split into 2 portions and added to meals like salads, chicken or any other meal.
 
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