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Justin D

A Nutrition Plan For Athletes | LIVESTRONG.COM - 0 views

www.livestrong.com/...90034-nutrition-plan-athletes

nutrition plan

shared by Justin D on 27 Nov 11 - No Cached
  • Justin D on 09 Jan 12
     
    Teenage athletes should include protein with all or most meals and snacks. Protein is an essential nutrient needed in the body for the growth, development and repair of muscles and body tissue. Protein is particularly beneficial following a workout, as it aids in rebuilding muscle fibers broken down during an intense or prolonged exercise session. This boosts the strength of muscles in addition to increasing muscle mass and size. With adequate recovery, the body is better able to perform optimally during a workout the following day with less risk of fatigue, soreness or possible injury. Incorporate protein into daily meals by eating eggs for breakfast, a chicken salad for lunch, low-fat yogurt and string cheese for snacks and a serving of lean beef, turkey or fish for dinner. A post-workout protein shake made with low-fat milk, a banana and protein powder may also help athletes who have trouble meeting caloric needs through food.
Wasif H

How To Help A Teenage Boy Put On Lean Weight & Mass | LIVESTRONG.COM - 0 views

www.livestrong.com/...ge-boy-put-on-lean-weight-mass

weight mass teenager fitness healthy body

shared by Wasif H on 01 Dec 11 - No Cached
  • Putting on muscle mass is a long process that involves hard work and patience. To succeed, both exercise and nutrition must be considered. The National Strength and Conditioning Association reports that novice weightlifters can gain up to 1 lb. a week of muscle, while experienced weightlifters can gain up to half a pound of muscle each month.
  • Design a weightlifting program for him. MayoClinic.com recommends two or three workouts per week of at least 20 minutes each. To maximize his progress, he will need to increase the weights he uses gradually as well as the length and intensity of his workouts. Advanced weightlifters work out for an hour or more--as often as six days a week, according to the National Strength and Conditioning Association.
  • Lift weights yourself, and partner with him to encourage him to work hard. To motivate him, you will need to prove you are willing to work at least as hard as he does. If you are not in physical shape to act as his partner, find a suitable partner for him.
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  • Feed him high portions of low-fat, healthy foods. Muscle mass cannot be gained without the fuel provided by food. To gain weight, he will need to consume more calories than he burns. To gain half a pound of muscle per week, he will need to eat 250 more calories more per day than he has been eating, according to exercise physiologist Joseph A. Chromiak.
  • Add protein to his diet. Select protein sources that are relatively non-fatty, such as baked fish and poultry, advises the Harvard School of Public Health.
  • Provide a dark and quiet sleep environment for him, and make sure he gets eight hours of sleep every night. It is during sleep that the body repairs damaged muscle tissue and builds muscle mass.
Wasif H

Carbohydrate-loading diet - MayoClinic.com - 0 views

www.mayoclinic.com/...MY00223

carbs diet factor calories nutrition repairement body

shared by Wasif H on 06 Jan 12 - No Cached
  • A carbohydrate-loading diet, also called a carb-loading diet, is a strategy to increase the amount of fuel stored in your muscles to improve athletic performance. Carbohydrate loading generally involves greatly increasing the amount of carbohydrates you eat several days before a high-intensity endurance athletic event.
  • Your muscles normally store only small amounts of glycogen — enough to support you during recreational exercise activities. If you exercise intensely for more than 90 minutes, your muscles may run out of glycogen. At that point, you may start to become fatigued, and your performance may suffer.
  • But with carbohydrate loading, you may be able to store up enough energy in your muscles to give you the stamina to make it through longer endurance events without overwhelming fatigue
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  • Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone. Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including your fitness level and the intensity level of your exercise.
  • Carbohydrate loading isn't right for every endurance athlete. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This website gives an effective sample meal plan to do with a carb loading diet but doesnt cover the question of should I have carbs after a workout
Wasif H

How Many Calories Should I Eat To Gain Weight? | LIVESTRONG.COM - 0 views

www.livestrong.com/...es-should-i-eat-to-gain-weight

calories weight nutrition repairement protein food

shared by Wasif H on 06 Jan 12 - No Cached
  • Your basal metabolic rate is the amount of calories your body needs to breathe, circulate blood, grow and sustain life. Once you have calculated your BMR, you will be able to determine how many calories your body needs each day to gain weight. Women can calculate their BMR by using the following formula: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years). The formula for a man to calculate his BMR is: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years).
  • Eat a snack before you go to bed at night and keep nutritious, high-calorie snacks where they are easily accessible. Increase the amount of food you consume slowly to allow your body time to get use to the extra digestion needing to be performed.
  • Writing down the food and drinks that you consume each day can be a tool to help you understand any calorie deficits that may be occurring
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  • Record your activities throughout the day as well and use this information to compare how many calories you are consuming to how many you are burning.
Wasif H

How to Gain Weight - 0 views

nutrition.about.com/...GainWeight.htm

gain weight nutrition food repairement calories training protein

shared by Wasif H on 06 Jan 12 - Cached
  • To gain weight, you need to consume more calories every day than you burn with physical activity. You can also gain weight by increasing the size of your muscles.
  • Nutrient-dense foods include fruits, vegetables and whole grains. Foods that are both energy- and nutrient-dense include legumes, nuts, seeds, olives, and avocados.
  • The main goal is to increase your overall intake of calories every day; it doesn't really matter if you eat more meals or increase the size of the meals you eat right now. If you're not used to eating much at any one time, you may prefer to eat several small meals or snacks throughout the day.
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    • Wasif H
      Wasif H on 08 Jan 12
       
      information is quite vague on the website
  • Don't add calories to your meals by choosing unhealthy fried foods such as french fries, chicken nuggets and fish sticks. Choose foods that are prepared with cooking methods like baking, poaching, and stir-frying.
Wasif H

Bodybuilding.com - The Refueling Factor: How Many Carbs Post-Workout? - 0 views

www.bodybuilding.com/...w-many-carbs-post-workout.html

carbs factor calories nutrition repairement lean healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Yet they're doing the same thing you've been told to do your entire lifting career: Consume carbohydrates post-workout.
  • While the idea of carbohydrate-laden post-workout nutrition is a sexy sell to athletes and physique enthusiasts alike, where does it come from, and what does it mean?
  • Pretty much everyone who works out shares three basic post-workout recovery goals: To begin the recovery process To support muscle growth To support our hormones and metabolism after a hard training session
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  • As a result, your goals are to optimize fat burning and muscle building alike.
  • If you're an endurance athlete, I recommend consuming half of your daily carbs post-exercise. Assuming you're training for a upcoming endurance event, I'd advise consuming 3 to 4 grams of carbohydrates per pound of your bodyweight.
  • To sum it all up, if you want to optimize your physique and health, follow a strict low-carbohydrate approach post-workout for a few days, followed by a large refeed meal.
  • hat's because of the role that carbohydrates and insulin play in tumor development, cholesterol issues, diabetes, and various other factors11.
Wasif H

What Happens If You Intake Too Much Protein? | LIVESTRONG.COM - 0 views

www.livestrong.com/...if-you-intake-too-much-protein

too much protein intake muscle body fitness

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein-rich foods can be delicious as well as nutritious -- just think of a creamy, thick cup of yogurt or a savory, juicy grilled steak.
  • While high-protein foods have a bounty of valuable nutritional and health properties, however, the benefits can turn into risks if you eat too many of them over an extended period of time.
  • According to Katherine Zeratsky, a registered dietitian for MayoClinic.com, you may experience constipation if you follow a high-protein diet for several months or longer.
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  • While protein-rich foods don't cause digestive problems by themselves, eating a lot of them may leave less room for high-carbohydrate foods in your diet, which tend to have a lot of dietary fiber.
  • More severely, taking in too much protein could raise your risk of serious diseases including cancer, heart disease, and liver or kidney problems. Partially, that is because so many protein-rich foods are also high in saturated fat, cholesterol and sodium, all of which can enhance risk factors for those diseases. If you choose plant-based proteins instead of animal proteins and full-fat proteins, your personal risk may not be quite as high.
  • Protein contains calories -- sometimes more calories than carbohydrate- or fat-rich foods. Although it can help you gain lean muscle mass, eating protein in excess of your body's needs will result in fat gain.
  • The question of how much protein to eat can be a tricky one because the right amount for one individual may be far too much for another. MayoClinic.com recommends getting between 10 percent and 35 percent of your daily calories from protein, or about 50 to 175 g per day.
  • You can also calculate recommendations based on your body weight. Dr. Melina Jampolis, physician nutrition specialist for CNN.com, suggests getting about 0.8 g of protein per day per kg of your body weight.
  • Unless you're following a diet that is very unbalanced, you're likely not at risk for eating too much protein. It's also important to realize that some protein is essential for health, since protein-rich foods build and repair muscle and bone tissue, satiate hunger and provide energy. If you have concerns about the protein amounts in your diet, talk them over with your doctor or a registered dietitian.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is a good website because it looks at the other point of view. Too much protein isnt good for you if your not properly working out and making sure it turns into lean muscle. 
Wasif H

How Much Protein Do You Need When Lifting Weights? | LIVESTRONG.COM - 0 views

www.livestrong.com/...-you-need-when-lifting-weights

protein lifting weights body fitness healthy

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein serves a number of functions in the body. This nutrient is essential for the proper growth and repair of muscle tissue, as well as all other bodily tissues.
  • There has been some debate about how much protein the body needs for optimal gains in muscle mass, although recent guidelines, as of February 2011, suggest that it's less than previously thought.
  • Recent guidelines, as of February 2011, suggest that the ideal protein intake for strength-training athletes is in the range of 0.7 to 1.0 g of protein per 1 lb. of body weight each day.
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  • This translates to about 28 to 40 calories from protein per 1 lb. of body weight each day. Previous recommendations have suggested protein intake in excess of 1.5 g per 1 lb. of body weight.
  • Protein is composed of amino acids, which provide protein with its ability to promote tissue growth and meet other bodily needs. The body can produce many of these amino acids on its own, although nine are deemed "essential" because the body can not manufacture them. The best sources of protein for building muscle are those that contain all nine essential amino acids. Meat, eggs, dairy products and soy have all essential amino acids.
  • Whey and casein protein are two popular protein supplements in the fitness industry. Both of these proteins come from milk extract and can be effective stimulants for new muscle growth, especially when combined with carbohydrates.
  • If you are not a weightlifter, you still need a certain amount of protein each day. Most healthy adults need 0.4 to 0.5 g of protein per 1 lb. of body weight each day
  • Endurance athletes, on the other hand, need about 0.6 to 0.7 g of this nutrient per 1 lb. of body weight. Protein should generally account for about 10 to 15 percent of your total calories daily.
Wasif H

Bodybuilding.com - How More Protein Equals You Being More Lean! - 0 views

www.bodybuilding.com/...-protein-equals-leaner-you.htm

workout protein body fitness healthy being lean

shared by Wasif H on 06 Jan 12 - No Cached
  • Protein is second to only water as the most abundant nutrient in the human body. All living tissue is made of 22 amino acids, amino acids that are only present in protein
  • The amino acids into which proteins are broken down to maintain the health of skin, mouth, eyes, hair; stabilizes appetite; necessary for carbohydrate metabolism; weight control, essential for normal functioning of the heart, nerve tissues, muscles, digestion, learning capacity, replacement of old cells and growth.
  • These amino acids work to repair muscle tissues and structures that are damaged during life and exercise. Cellular waste if not destroyed causes a bevy of ailments/disease and hinder the bodies metabolic processes.
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  • ncomplete proteins come from "plant products", beans, rice, etc. They must be combined in order to supply the body with the 9 essential amino acids it needs. Ladies and gentlemen, now that you see how important consuming protein is let's look at how much should be consume and what types.
  • The world health organization and many national health agencies have independently conducted studies, which (even though they differ slightly) all conclude our daily protein requirement should be between 10% to 15% of our daily caloric intake. If you eat 2000 calories a day that equates to 50 to 75 grams of protein.
  • Protein needs of individuals vary in nature. To estimate your personal protein needs you will need to take your current weight in pounds, divide it in half and then subtract 10. The result is a rough estimate of how much protein you should consume.
  • If you do not already do so, read food lables, then buy your food uncooked and cook it healthfully. If you do not take anything else from this article that last sentence is paramount.
  • your schedule is hectic and you are just too busy and do not have time to eat high protein foods then bars and powders can be substituted. A lot of bars on the market are loaded with other "not so good" man made additives, trans fats, aspartame, saturated fat content (over 3.5g), etc.
    • Wasif H
      Wasif H on 08 Jan 12
       
      The amount of protein when your not working out varies from each source. 
Wasif H

Creatine Myth and Facts - 0 views

www.abcbodybuilding.com/eatine%20myths%20and_facts.htm

creatine myth facts supplements important protein healthy body

shared by Wasif H on 06 Jan 12 - Cached
  • Q: Is Creatine a Steroid?
  • A:  I would like to dispel this myth by giving you the definition of what an anabolic steroid is.  These  are synthetic versions of the male hormone testosterone.  Creatine, as you will see below is not.  Basically anyone who says this should immediately be labeled a gymbecile. 
  • Q: What is Creatine?
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  • A:  First, let me emphasize that our bodies already produce creatine naturally.  Did you ever watch the transformers when you were a kid?  Well if not, there were groups of robots called " combiners. "  They would join together and form an even larger and more massive robot, crushing everything in their paths!  Our liver does the same thing with the three amino acids, Arginine, Glycine and Methionine.  It combines them to form creatine, much like the constructicons combined to form devastator!  Ok so that was a lame example, but it explains the process quite nicely.  
  • Q: What exactly does creatine do?
  • 1. Creatine works mainly to increase our Creatine Phosphate System
  • 2. Increases The Pump!
  • 3. Increases The Reparation Process of Bodybuilding.
  • Q: How exactly does Creatine Apply to An Athlete?
  • A:  Simple, it does so by enhancing your creatine phosphate energy system.  This does a number of things: 1.  Increases explosion - Most athletes notice more explosiveness after utilizing this supplement 2.  Allows yourself to push yourself harder and longer. 
  • Q: What are the side effects of Creatine, and in General how safe is it? A:  As stated above, creatine is not, and I repeat not a hormone.  Therefore it does not have the side effects associated with any Prohormone or illegal steroid. There have been hundreds of studies done on creatine that all show that it is a safe supplement. To further prove its safety two an a half million kilograms of creatine were consumed in the United States alone in 1999!  That statistic alone speaks volumes about the safety and efficiency of this supplement!  Not only that, but creatine has been the number one supplement on the market for almost a decade and no one has reported any adverse side effects from it. ( aside from the ones I listed above. )
  • : I don't workout, but do you think that creatine will build muscles and help me to lose fat?
  • No!  If you don't workout I cannot imagine what supplement would help you.  Creatine provides your muscles with more short term energy - but that is wasted if you do not exercise them. If you take creatine you should push yourself even harder in the gym. The idea is with more energy you should be able to workout harder. A harder workout leads to increased muscle mass.
  • Q: Since Creatine makes you gain weight should I not take it on a cut?
  • Yes, creatine causes your body to hold water, but that is a good thing!  The fact that your muscles are super hydrated even on a cut is fantastic.  I see absolutely no correlation between taking creatine and our body storing fat.  If anything, creatine will assist us in maintaining more lean mass while dieting.  In my mind there is no point to discontinuing the use of creatine while trying to burn fat.
  • Can I take Creatine and Protein at the same time?
  • Firstly, protein is a food product.  If you couldn't take creatine and protein at the same time, then you would have to be a strict vegetarian and still you would end out consuming around 40 grams a day just from normal foods.  To top this off, creatine is not much use without a significant protein intake.  What is the point of pushing your muscles further than they are used to, if you are not going to provide the amino acids necessary for their repair?  
  • Which supplement is Better Creatine or Protein?
  • :  ( I probably get asked this question at least once a day through email.)  Amino acids are the building blocks of our muscles.  If you do not get enough than there is no point to working out.  Creatine is an outstanding supplement, but if you have to choose from getting at least 1 gram a day of protein or getting your creatine then opt for the protein.  However I do want to stress that creatine is an excellent supplement.  In fact for assistance in muscular gains I would rate it second only to whey.
  • Do you feel that creatine is cheating?  I want to earn my muscles the hard way and don't want to cheat to get them.
  • ( I can't stand these types of questions!!! )  Yes, you would be cheating.  You would be cheating yourself out of great gains by not supplementing with it!
  • s there anything I can take to make creatine a more effective supplement?
  • The first thing I would like to emphasize is that creatine will not work if you are not properly hydrated!  It relies heavily on this, so you must drink tons of water, if you want optimal results from it.  Super hydrating your body will also improve your weight room pumps tremendously!
  • What is the best method, dose wise, of taking creatine?
  • For creatine to produce optimal results, muscle stores must be topped off or saturated with it.  To accomplish this you need to load the creatine for 5 days at 20-25 grams, spread out throughout the day into 4-5 servings.  This is the quickest and in my opinion the " best " way to saturate your muscles with creatine.  Following this phase, all you need is to take 5-10 grams a day to maintain your saturation levels.  After this, any creatine you take will be excreted as creatinine.
  • Do I need to Cycle Creatine?
  • My recommendation is to load for 5 days, followed by a 5-10 gram maintenance dosage for 4-6 weeks.  Following this, there are two particular strategies: 1.  You can take one to two weeks off and then start the cycle over.  Many athletes attest to receiving a better results this way.  2.  However, several athletes will never come off of it.  They will load it for 5 days, maintain for a few weeks and then reload again.  This is increasingly becoming the more popular method of usage.
    • Wasif H
      Wasif H on 08 Jan 12
       
      This is more of like a blog but much of his info is credible. I think of some it may not be true. I think if you take creatine you should cycle it out of your body. 
Wasif H

Bodybuilding.com - Dissecting And Rebuilding Your Daily Nutrition! - 0 views

www.bodybuilding.com/...anthony17.htm

nutrition daily healthy food repairement calories training

shared by Wasif H on 06 Jan 12 - No Cached
  • Caloric intake is also very important for your strength levels. If your calories are too low for your energy expenditure you will be going backwards with your progress instead of forward.
  • f you are training hard and you are not taking in the optimal amount of protein that your body needs to recover and replenish from your hard workouts, much of your time in the gym will be wasted. This doesn't sound so good does it?
  • One very important thing your Dietician forgot is your pre and post workout nutrition plan. Where are they? What you eat before and after your training plays a major role in your success. If your nutrition plan doesn't have these included in them then you are definitely getting shortchanged on your results.
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  • Jack Up Your Fiber
  • You need to increase your daily fiber intake especially since you will be increasing your protein intake, as this will make sure to keep the plumbing in proper working order.
    • Wasif H
      Wasif H on 08 Jan 12
       
      Very good source , learned a lot information , would reccomend this 
Wasif H

How Many Calories Should I Eat Per Day When Bulking? | LIVESTRONG.COM - 0 views

www.livestrong.com/...uld-i-eat-per-day-when-bulking

calories food healthy Health muscles repairement

shared by Wasif H on 06 Jan 12 - No Cached
  • Daily calorie requirements depend a number of factors such as age, activity level and genetics, so each person may burn energy at a slightly different rate.
  • According to experts from Columbia University, research has shown that you should consume an additional 2,270 to 3,630 calories per week to build as much as a single pound of muscle during that time span. This equals about 500 additional calories per day. A typical 180-lb. male needing about 2,700 calories per day would therefore require at least 3,200 calories. Furthermore, an hour of intense weightlifting burns 500 calories. Added up, this same person may consume as much as 3,700 calories on lifting days just to properly bulk up.
  • Every day, a topflight athlete or bodybuilder needs approximately 0.68 to 0.9 g of protein per pound of body weight. Most people who want to build some muscle will probably settle for less than the high end but more than the 0.36 g recommended for the average person. Without the proper consumption of protein, the muscles may not grow at a rate that is in accord with the actual amount of growth facilitated by strength training sessions.
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  • Carbohydrates are used to fuel muscle growth
  • . For this reason, an athlete or bodybuilder should consume 3 to 4.5 g of carbohydrates per pound of body weight. However, the high end is only for ultra-endurance athletes and unnecessary for building muscles.
Gurkirat S

Should I rest muscles after working out - 0 views

www.muscleinstructor.com/index.php

muscle exercise rest

shared by Gurkirat S on 10 Jan 12 - No Cached
    • Gurkirat S
      Gurkirat S on 10 Jan 12
       
      Muslces need 24 hours to full recover atleast. Researchers say the repair process may take upwards of 72 hours, but atleast 24 hours of rest, before you hit up the same muscle group.
Wasif H

How Long To Notice Muscle Gain? | LIVESTRONG.COM - 0 views

www.livestrong.com/...how-long-to-notice-muscle-gain

strength program healthy notice fitness training muscle growth protein

shared by Wasif H on 06 Jan 12 - No Cached
  • The time frame in which you can expect to notice muscle gain depends on several factors: your current fitness level, the intensity and consistency of your workouts and your body fat percentage.
  • According to the National Academy of Sports Medicine--an organization that educates personal trainers--those who are new to exercise can expect to notice muscle gain within four weeks of beginning a strength-training program.
  • Everyone from sedentary adults to seasoned body builders possesses skeletal muscles, the muscles that support the movement of the skeletal system. Body fat acts like a blanket covering these muscles.
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  • The American Council on Exercise suggests male athletes maintain a body fat percentage between 6 and 13 percent whereas female athletes should aim for between 14 and 20 percent. With this body composition, you can expect to see visible muscle gain more quickly.
  • Building muscle size requires fatiguing the muscle within eight to 12 repetitions of a given exercise in each set. Performing greater repetitions--20 to 25 per set, for example--yields muscle endurance, but this may not translate into visible muscle definition.
  • To maintain muscle size and strength, engage in at least two resistance workouts weekly. To increase your fitness level, however, perform strength-training workouts every other day. Contrary to popular belief, you do not build muscle while lifting weights; you build it during the recovery time. In the gym, you're actually breaking down the muscle and producing microscopic tears. The muscle repairs itself during the down time, yielding size and strength gains over time. Consequently, eliminating rest days to see muscle gains sooner will only backfire.
  • Because muscles are made of bundles of fibers, achieving muscle size and strength gains quickly requires targeting all of a muscle's various fibers. A single exercise, such as biceps curls, targets only one segment of the biceps muscle fibers.
  • To target the remaining fibers, work the muscle from different angles by performing other biceps exercises, such as chin-ups, hammer curls and seated angle curls. The National Academy of Sports Medicine recommends varying exercises with every workout, versus waiting until weekly or monthly intervals to make program changes.
  • Performing exercises that target multiple muscle groups simultaneously--such as a one-leg squat with reverse wood chop--burns more calories, maximizes strength gains and saves time.
    • Wasif H
      Wasif H on 08 Jan 12
       
      I think this is a great source of information. I learned that in order to see muscle gains you must have less than 10% body fat. I think to get to that goal you must have the proper diet. Also the more you change your workout the more the muscle will grow .
Aninder S

The Importance of Sleep - 0 views

www.improving-health-and-energy.com/importance-of-sleep.html

Sleep Importance

shared by Aninder S on 08 Jan 12 - No Cached
  • We don't need to know that rats who generally live 2 - 3 years die within 3 weeks when deprived of sleep to understand how important sleep is to our bodies and health. But it does emphasize the importance of sleep!
  • brain wave activity during sleep and how the eyeballs roll around rapidly during certain stages of sleep
  • Sleep is the time we rest so that the body can rejuvenate and recharge.
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  • The body needs sleep and rest time to build and repair itself.
  • babies can sleep up to 20 hours a day
  • children need 10 - 12 hours of sleep every day on average.
  • importance of sleep is obvious when we look at how it's necessary for physical growth and health!
  • One thing that definitely affects sleep is a certain hormone that your body produces called melatonin
  • Sleep (or lack of sleep) has a direct impact on your health and energy levels
  • The main factors that determine wellness or illness in addition to sleep are: Nutrition Physical Activity and Stress Management
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