Nutrition for Bodybuilders - Part 2 by toriola1


									                                                   Presented by Daniel Toriola

       Eating a healthy diet is the best way to keep the weight off. Eating too much or not being physically active
       enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you
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                                                    Nutrition for Bodybuilders - Part 2
                                                                By Peter Harris

   In part 1 of this three part series I reviewed 5 important nutrition building muscle mass principles.
Part 2 of this series will discuss 5 additional pointers or techniques that you may want to incorporate
into the nutritional aspect of your bodybuilding routines. These 5 added tips include pretraining
nutrition, post workout nutrition, nitric oxide, branched chain amino acids and growth hormone.

1. Pretraining nutrition: As discussed in the first article in this series a well proportioned pretraining
meal is recommended to give your body the continual nutrients necessary to limit the amount of
muscle damage that may occur during your workout.Pretraining nutrition will also give you the energy it
needs so you can finish your workouts.However, in some cases eating before working out can cause
some individuals to become bloated and lethargic no matter how well they proportion their preworkout
meal. In these cases it is recommended that you exchange a pretraining workout meal with a
nutritional protein shake. This kind of shake can consist of 20 grams of whey protein and 20 to 40
grams of a fast acting carbohydrate or some modification of that combination. Consuming this type of
meal before or during training can help decrease muscle fiber breakdown.

2. Post workout nutrition: Consuming satisfactory post workout nutrition gives you the opportunity to
jump start the muscle rebuilding and growth process. Your body needs macronutrients the most
post-workout.This is the time when your muscles can utilize protein and carbohydrates to begin the
muscle repair process and growth. Since your muscles are so hungry for proteins and carbohydrates
after a workout it is a excellent idea to consume a protein shake consisting of 40 to 60 grams of whey
protein combined with easy to digest carbohydrates in the area of 40 to 100 grams. Post workout
nutrition in this combination will significantly reduce the damaging effects of cortisol on muscles.

3. Nitric Oxide: Nitric oxide is a compound that is facilitated to the use of arginine based products
consumed before training. Arginine is an amino acid that facilitates nitric oxide discharge. Nitric oxide
(NO) has an expansionary function which means it facilitates blood flow to the major muscles. You
need to improve the blood flow to your muscles to stimulate muscle fiber recruitment as well as
repairing tissue damage.

4. Growth Hormone: Growth hormone is naturally occurring in the body. This hormone helps burn
bodyfat, build muscle bulk as well as increasing insulin like growth factors. Hormones like these are
necessary to stimulate muscle building.Our bodies will naturally release growth hormones primarily

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                                                                                                                      Page 1
                                               Presented by Daniel Toriola

while we're trainnig and while we are sleeping. You can augment the release of growth hormone by
utilizing or consuming 7 to 10 grams of arginine before bed. If you want to maximize growth hormone
output then you should not ingest any carbs prior to going to bed. Carbs will increase glucose which
can affect production of growth hormone.

5. Branched Chain Amino Acids: These amino acids play an crucial role as far as supplements go.
They have a significant effect in blocking muscle tissue breakdown, increasing protein synthesis and
suppressing other hormones that might interfere with the recovery process. The recommended dose to
be taken is 5 to 10 grams both before and after your workouts. Research has shown that branched
chained amino acids can maintain testosterone levels.

Nutrition buidling muscle mass goes beyond the foods that we eat. As you can see in this article it is
important to supplement your diet with the appropriate combination of macronutrients and amino
acids. These include protein and fast acting carbohydrate powders, arginine and growth hormone. If
you would like to learn more about supplementation as well as gaining access to a system that will
promote lean muscle mass while burning bodyfat please visit our website by clicking here now: Muscle
Building Nutrition

Burn The Fat Feed The Muscle
Diet & Weight Loss Secrets of The World's Best Bodybuilders and Fitness Models: Lose fat quickly and easily without supplements.
                                                                                                                                   Page 2
                                                Presented by Daniel Toriola

                                            Why All the Hype About Bodybuilding?
                                                            By Theptata Young

? We can blame all the hype about bodybuilding on Eugene Sandow, the man who started it all. Born
in 1867 as Friedrich Muller, he became more widely known as Eugene Sandow, the professional
strongman, having risen to fame from being a simple music-hall performer. Sandow was lucky enough
to be endowed with the sort of body and level of fitness that is ideal for bodybuilding, and he was taken
under the wing of Oscar Atilla, who showed him how to turn his body into that of a bodybuilder. It was
at that time that bodybuilding started to catch on all around the globe, and Sandow published his own
magazine which featured his own personal innovations in body sculpting, even appearing on postcards
wearing only a fig leaf. He went on world tours and came up with diets and routines that could help
other men achieve the same physique. By doing so, Sandow turned his craft into an obsession for
other men to follow.

In modern times, it is not only men who are attracted to the world of bodybuilding, but women also are
now part of the body sculpting phenomenon. The sport of bodybuilding has in fact developed into
three main categories: the professional, the natural, and the female body builder. Bodybuilders who
have already won in qualifying competitions and who have earned 'pro cards' from the International
Federation of Body Builders, (IFBB), are the ones who are in the professional category. For those
bodybuilders who claim that they achieve their form with more focus on competition and on a healthy
lifestyle, the natural area is the category for them. Women started to take part in these kinds of
competitions from the 1970's, and so the female bodybuilding category was created.

"But how exactly do you bodybuild?" you might ask. Apart from the motivation to make it through the
initial intensive training, bodybuilders use three main strategies to achieve the type of body that they
want. These strategies include strength training, specialized nutrition, and an adequate amount of
sleep. The strength training involves the use of weights to develop the muscles. For their nutritional
needs, bodybuilders take in a lot of carbohydrates to help them withstand the long hours of training,
and protein to help them create and maintain their physique. Usually, bodybuilders eat 5-7 small
meals a day every 2-3 hours. This ensures that they do not overeat and that their metabolism stays
fast. Furthermore, drinking plenty of water helps bodybuilders to avoid dehydration during and after
their training. Some bodybuilders also take in dietary supplements and substances that enhance their
performance. Finally, an adequate amount of sleep is required for bodybuilders to allow their muscles
to build and recover. A complete eight hours of sleep is usually recommended, although some
bodybuilders might require a different duration of sleep.

Undeniably, bodybuilding entails a lot of hard work and dedication. People who choose to be
bodybuilders need to have the right discipline and motivation to stay ahead in this sport. For a
bodybuilder who has succeeded in transforming his average body into an amazingly chiseled
physique, all the hard work is definitely worth it.

Please visit the following websites for more information:
Fitness, health and nutrition newsletter and bonus books from radio host Gabe Mirkin, M.D.
                                                                                                       Page 3
                                              Presented by Daniel Toriola

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