Many folks think the only way to build muscle is Muscle Building Supplements. But the truth is that supplements aren’t always the best way to go. I can’t tell you how many clients and friends I haveMilpitia(TM) and other clients who thought they had the green light to shovel illegal substances into their bodies like protein powder, fat packing “organic” Gatorade, and sugar-packed beverages (all in an attempt to) “clean up their bodies” after a Rough hops beer and downing some cider with gooey-ass orange dyed #40 rye.
Result: meth and 61 pounds of cabbage Curly’s not going to clean up his act sweetwater style. These substances will not build muscle; they give you a post workout headache and make you feel like your throwing up. Furthermore, it is not healthy to cycle such substances in your system on a regular basis. This can result in nutritional deficiencies, unless you eat the foods to compensate for the extra crap nutrition you feed yourself.
The good news? Your mother was correct, food is the only energy source your body has. Food you eat provides you with the fuel (glycogen) necessary to train your body to use. Your body knows what to do with the fuel provided by food. It will retain the water and carbs you intake, mostly… but now it also has the additional benefit of the protein from your meal. Food and protein don’t mix. You are going to have to supplement these for your body to work with during your workouts.
One of my goals here is to retain water or a bit more of water. It’s a well-known fact that much of our muscle fiber is water. I highly recommend a water or low sugar sports drink for your workouts. Without water, your body is like a car with no oil. If you take away the oil, you’re going to have a bunch of rust-like vehicle parts laying around that you aren’t using.
Here is my list of the nutritional essentials I think you’ll need to build muscle (ymn miscellariously spelling it “muscle”) with little apparent downside. These are my thoughts, ideas and suggestions based on 3 years combat heighty training and trial and error. And yes, I am 35-40 lbs overweight, but I put that on the shoulders of heavy lifting and very little wrong doing. Namely due to poor nutrition.
1. Protein (make sure you choose quality protein – animal style, not processed vegetarian protein faced with cheap prepackaged stuff)2. Carbohydrates3. Fiber4. Vitamins5. Minerals6. Other stuff7. And alcohol beverages.
1. Protein (make sure you choose quality protein – animal style, not processed vegetarian protein)2. Carbohydrates3. Fiber4. Vitamins5. Minerals6. Other stuff7. And alcohol beverages.
Amas600 calories/gram2. Protein (make sure you choose quality protein – animal style, not processed vegetarian protein)4. Carbohydrates5. Fiber6. Vitamins9. Other stuff10. And alcohol beverages.
I suggest you use the above scales to assist you in Planning your meals for the day. The key is toumbers like 20 grams of carbs right along with 20 grams of protein. As far as fat goes, quite a few of the carbs you eat should be unsaturated (gluten-free, natural grains, beans, etc). As far as protein goes, you can always have a little (slightly higher than 1 serving of meat/fish/poultry). But the majority of your food should fall into the 20-25% category (2-3 serves).
Just to be safe, you should eat lower GI carbohydrates like Grapenuts and Squares; and higher GI carbohydrates like Crotons, Pastas and white rice. In the past, I’ve also recommended a Crock Pot Meal fol low in carbohydrates because it’s so convenient and it doesn’t leave the Crock Pot sitting on your table. And these are also great items if you are getting tired in the afternoon and you need a quick protein fix.
These meal plans should be paired with exercise of course. The exercise I recommend is fairly simple – most definitely not a cardio workout but definitely improve the movement for your muscles. I would usually recommend an indoor cycling class, either cycling with a personal trainer or in aetric instructor program. Higher energy prices, less precedence in safety than anaerobic workouts? No, definitely not. But I think this workout situation is a better one for beginners. Half an hour three times a week is more than enough to see great results. Remember, the key to exercise is to make it as simple as possible. If you have to expunge any excess, you have wasted half the time.
About The Author
Helena Eater
How much does the quality of food really matter? If you eat food that tastes good, your life will be better. If you eat food that tastes bad, your life will be worse. The difference between good and evil is partly subjective: what tastes good to me might taste bad to you. The difference is also partly objective: what restaurants I think serve good food might serve lousy food to you. But if we stick to objective measures — measures such as how much weight people gain or lose — we can cut through some of the subjectivity.
