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23.07.2014
Chicken is packed with lean protein, B vitamins, carbohydrates, phosphorous, iron and selenium. B vitamins are good for metabolism, normal nerve function and they also maintain healthy red blood cells. Eggs contain all of the essential amino acids that your body needs to digest and absorb protein making. Fruits contain enzymes to help your body break down nutrients that will then be delivered to your tired muscles. According to a study presented at the International Society of Sports Nutrition, a combination of creatine, protein, carbs and fat is the best mix of nutrients for boosting muscle growth when eaten right after an intense body building workout. Post workout fatigue can also sap you if you do not replenish your body with nourishing foods.
Best Post Workout Foods Fruit With Low Fat Yoghurt A big, wholesome bowl of fruit with low fat curd or yoghurt is just what your tired and aching body needs. Choose any fruit like bananas, mangoes, chikkoo or apples that help to replace the loss of salts from the body and are loaded in vitamins and minerals. Dried Fruits Or Nuts Eat a small bowl of a variety of nuts like walnuts, almonds, dates, raisins and dried apricots. Chicken, Cheese And Lettuce Sandwich Buy a loaf of multigrain bread, put in a filling of curd, and shredded chicken. You can add some cheese and shredded chicken to your omelette to make it more wholesome and nutritious.
Fruit Smoothie A fruit smoothie is another interesting way of enjoying a post workout meal. You can add just a dash of honey to sweeten the smoothie though this is really not required. Cheese And Crackers If you are craving for something salty after a workout, cheese and crackers are your best bet.
Energy Bars While this is not one of the best options, you can choose from an assortment of healthy energy bars, which give you the right amounts of protein, carbs and essential fats.
Idlis With Vegetable Stew Have an energizing breakfast of idlis with a thick vegetable stew as a healthy breakfast option after your morning workout.
Stir-Fry Veggies With Fish Have a generous helping of stir-fried vegetables that have been fried in olive oil. Peanut Butter Sandwich Peanut butter sandwich is another way of kick starting your day after an energizing workout. These are some of the delicious post workout food options that you can have after a tired and hectic workout. It doesn’t matter if you are going to do cardio or strength training, you should always make a point of balance in their food between protein and carbohydrate mixture. Note especially that in the strength exercise can break down muscle tissue by creating micro tears. Once you have finished a cardio session, you need to consume mainly carbohydrates, preferably with a high amount of fiber. Once you have completed your strength training, you will need to consume a combination of carbs and protein, eating foods rich in protein is essential for a good muscle development.
After your strength exercise, you must wait at least 30 minutes before you can eat something, so that your blood will not be away from your muscles too fast.
When it comes to eating for bodybuilding and strength, most of us know there are a handful of staple foods that meet the stringent nutritional requirements and provide an anabolic stimulus.
Oysters contain zinc, which plays a big role in hormone production, a fact that's relevant to anyone who lifts. The authors also stated that zinc increases the conversion rate of androstenedione to testosterone, and when combined with training, enhanced testosterone production. Greek yogurt is produced in part by straining excess liquid and carbohydrates from regular yogurt, yielding a higher concentration of protein.
A 2012 study published in "Medicine and Science in Sports & Exercise" showed that consuming casein before sleep provided an increase in blood amino-acid levels that was sustained throughout the night and yielded a 22 percent increase in protein synthesis.
Depending on your calorie needs, you can use full- or reduced-fat Greek yogurt as part of your muscle-building efforts. Many bodybuilders can benefit from saturated fats (steak and eggs, full-fat dairy, or poultry).
Another study from the "International Journal of Sports Medicine" enrolled eight strength athletes and 10 active non-athletes. Underrated and undervalued, fiber holds considerable water and provides "bulk" to food residues in the GI track. Since fiber is digested slowly, you should avoid eating a large amount of fiber before your training session. Also, don't forget about soluble-fiber-rich foods such apples, citrus fruits, carrots, beans, peas, and oats. Grapefruit contains ample vitamin C to facilitate adequate function of your metabolic system. Studies have also noted that chemicals in grapefruit may reduce levels of insulin, helping to regulate fat metabolism. The value behind beets and beetroot juice lies in their ability to increase the body's production of nitric oxide (NO), a gas which causes blood vessels to dilate to accommodate greater blood flow.
Improved blood flow leads to greater oxygen and nutrient delivery to muscles and other surrounding tissues. A study published in the "Journal of the Academy of Nutrition and Dietetics" found that eating two medium-sized beets an hour and 15 minutes prior to exercise improved performance, reduced the perceived level of exertion, and decreased the amount of oxygen subjects' bodies needed to complete a workout. Grass-fed beef and butter are by far superior to regular beef and butter, mainly because of the higher nutrient content like CLA.
Depending on the breed of cow, grass-fed beef contains 2-5 times more omega-3s than grain-fed beef. In addition, research shows that grass-fed beef consistently contains a higher proportion of stearic acid, which doesn't raise blood cholesterol levels. The skins of red grapes contain resveratrol, an organic chemical which contains polyphenols. Resveratrol has important regulatory function in grapes; it helps protect them from invasion by bacteria and fungi.
Inhibiting its action is an important factor for people wanting to reduce estrogen in favor of maintaining and increasing lean mass, helping to promote testosterone.
Of note: The concentration of resveratrol is much higher in the skin of red grapes compared to red wine.


Jonathan Mike, CSCS, NSCA-CPT, USAW, competes in strongman and is pursuing his PhD in exercise physiology from the University of New Mexico.
Many who pursue muscle building are in need of convenient fast methods for calorie consumption, and liquid meals are therefore a popular option for bodybuilder who are attempting to consume a consistent source of nutrients for muscle recovery and growth.
For bodybuilder or anyone who is looking for a way to get those important superfood greens daily, without having to eat solid broccoli and asparagus everyday, then you have to check out Green Smoothies from liquid diet range.
Green Smoothies are a great morning wake me up, because they are a quick and easy way to get your daily dose of greens source of nutrients in and they are super tasty. Some mornings, I drink a green smoothie that is made with raw spinach, apple juice, bananas and flax-seed oil. You can use any greens (kale, broccoli, mixed greens, dandelion) you want in your smoothie, but the key is to mix it up. With green smoothies, it’s easy to include vegetables you don’t like in your diet (I don’t like kale but it’s easy to hide it in a smoothie). When consuming your greens in the form of green smoothies, you are greatly reducing the consumption of oils and salt in your diet. While fresh is always best, green smoothies will keep in cool temperatures for up to three days, which can be handy to take to gym and have as post workout drink. Make the green smoothie as an aid to your bodybuilding diet diet nutrients intake, that Natural Bodybuilder Slav Sagan swears by!
Please enter your username or email address.You will receive a link to create a new password via email. Quinoa -- Brown rice can provide the necessary amount of carbohydrates you should eat per day, but it is not even close to the number of vitamins quinoa contains. You already know that a glass of fresh orange juice contains large amounts of vitamin C, but it is also rich in potassium, which is the most common ingredient in sports drinks. Kefir -- Its a fermented milk that in the last few years became pretty popular, and it contains 11-14 g protein in just one cup.
Eggs; I was left in doubt about your claim that boiled or cooked eggs have twice as much protein than raw ones. Egg yolks contain a lot of vitamins and minerals that play an important role in repairing the body.
The salmon provides the fat, protein and creatine while the rice, vegetables and sweet potatoes provide the carbohydrates.
Advices from this site do not substitute medical advice that only your doctor can give you. Ideally, you should be gorging on a small but wholesome meal, which is high on protein and carbs. Use two egg whites and whisk the egg with some olives, mushrooms, onions, tomatoes and coriander.
Enjoy this gooey and sumptuous omelette, which fills you up well after a gruelling workout session. This is a good option after a morning workout especially if you are heading for office and are running against time. Top it up with some nuts for a good dose of essential fats.  You can also add a scoop of protein powder to this if you are into serious bodybuilding. Take a thick slice of parmesan cheese and have it with 2-3 whole-wheat crackers for a good dose of energy. Ask a nutritionist to help you assess the nutrient quantity of energy bars so that you do not have to load up on extra and empty calories. Idlis are rice cakes that are full of nutrients while the thick stew will give you essential minerals, vitamins and protein. Have it with spinach or mixed vegetables along with a serving of bread or chapattis for post work out nutrition.
Put 1-2 teaspoons of peanut butter on two thick slices of whole wheat bread and munch away to glory. You should also know that you have to eat well and healthy, and your body will have the energy you need to exercise and stay for everyday tasks of life.
Determine the percentage of carbohydrates and proteins you eat regardless if you do cardio or strength exercise and the level of intensity at which you plan to work.
If you plan to work at a low intensity level, you should keep your pre workout meal maximum at 200 calories or less.
Doing this will give you a longer continuous power for additional carbohydrates with protein indicated to keep their muscles without injury while exercising. Whenever you exercise, either cardio or strength, depletes your energy in the form of glycogen.
However, there are many other lesser-known and "underrated" foods that do just as good a job. The straining process used to create Greek yogurt results in a higher concentration of casein, a "slow-digesting" protein; it slowly releases amino acids into the bloodstream. After comparing the subjects' dietary analyses and blood tests, it was shown that only the strength-training athletes had significant correlations between fat intake and testosterone levels.
One serving contains a high amount of complex carbohydrates and 13 percent of your daily fiber needs. These numbers are based on a diet of 2,000-2,500 calories; if you eat more calories to gain weight, you need more fiber. Likewise it may be detrimental to eat a high-fiber meal immediately after training, since the two hours post-exercise are the most critical time to have nutrients quickly available to begin the repair and regeneration process. These include whole grains and whole-grain products, fruits, vegetables, seeds, nuts, beans, and legumes. Research has demonstrated that vitamin C has some fat-burning capabilities, and half a grapefruit contains approximately 40 mg of vitamin C. This improvement likely aids in improved athletic performance and recovery—which is essential for mass building. Similar to many fruits and vegetables, these polyphenols act as antioxidants in the body and can help scavenge free radicals. Effect of Zinc and Selenium Supplementation on Serum Testosterone and Plasma Lactate in Cyclist After an Exhaustive Exercise Bout. Correlation Between Serum Testosterone Level and Concentrations of Copper and Zinc in Hair Tissue.
We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group. Green smoothies are also a low carbohydrate high fiber concoction that will fill you up and keep you energy up all day.


I know you may be thinking raw spinach is gross, but in actuality the apple juice becomes the dominant flavor, and the greens help to balance out the sweetness, giving your drink a nice zesty taste. When blended well, most of the cells in the greens and fruits are ruptured, making the valuable nutrients easy for the body to assimilate. To prepare a pitcher of  fresh green smoothie takes less than 5 minutes, including cleaning.
After a few weeks of drinking green smoothies, most people start to crave and enjoy eating more greens. The most important thing is to remember that after every workout, you must not starve, nor eat too much. Moreover, quinoa is rich in protein and fiber, it contains these nutrients almost twice as much as brown rice does. You can enjoy a scrambled dish after working out or you can elevate it to an omelette filled with vegetables. You can also make a healthy burrito by adding grains such as brown rice, kidney beans or quinoa. It is a power packed meal, full of carbs, essential fats and the right quantity of protein. Nuts have omega-3 fatty acids and other healthy fats that reduce overall cholesterol levels and help you to lose weight. You can add some shredded chicken or turkey to your crackers for upping your protein quota.
Have a palm sized fish fillet with the vegetables to complete your post workout protein requirements. Make sure you do not load your pancakes with butter or syrup though a small spoon of peanut butter is a good option. To the pizza, add a home made tomato puree topping and a generous seasoning of vegetables like mushrooms, olives and peppers. To make a better exercise, you should eat before and after your workout, this is very important. If you plan to exercise at a high level of intensity, you will probably need your meal to be between 4,000 and 5,000 calories. The brain and central nervous system depends on the glycogen as their main source of fuel, so if you do not replace it after exercise, your body will begin to break down the muscle tissue into amino acids, to then convert it to fuel used by the brain and central nervous system. Protein is the key here for muscle repair, as you do not want muscle breaking down further to create fuel instead of lost glycogen.
You need protein to rebuild and repair this these tears so that the muscle can increase in size and strength. Bromelain is also abundant in pineapples, which have been used for centuries in Central and South America to treat indigestion and reduce inflammation. These unstable molecules have damaging effects throughout the body and to many bodily systems.
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If you aware of the fact that consuming smaller, more frequent meals is helpful in boosting metabolism, which in turn will improve fat loss and muscle growth, but this requires more time, and for a bodybuilding diet, liquid meals become the logical choice.
From a nutritious standpoint, green smoothies are great, because most recipes call for raw greens and fruits which are rich in enzymes, which help to promote digestion and elimination, helping those of you are constipated go more regularly.
In fact, most people are usually surprised to learn that something so green could taste so good.
Just keep in mind that an ideal smoothie consists of 60% fresh fruits and 40% raw leafy vegetables.
Did you know that you get more calcium per mouthful of Greek yogurt than a glass of fresh milk? You can eat it with whole wheat pita chips to keep your energy levels up even after an intense workout. Salmon also has bioactive peptides which reduce inflammation, helps regulate insulin levels and gives you joint support. Brown rice is rich in fiber, proteins and fats that will help replenish your glycogen levels. Here are some of the snacks that can help you recover from an intense workout session and prepare your body for the next exercise session.
Carbohydrates not only replace the lost muscle glycogen, but which will also help to get protein in muscle cells that synthesize the structural protein, or the muscle itself. They’re also a great food to include in your bodybuilding diet if you’re trying to lose weight fast for your competition or stay lean all year around.
I always add some extra herbal power from powders of OZpowders range, like Peperine Super Extract, 90% concentration to increase nutrients delivery and keep lean body all year around lean, or my favorite plant steroid -like Ecdysterone Exract for the ultimate natural muscle gain.
For Antioxidants1 Banana For Bulking stage onlyInstructionsCombine all ingredients in a blender. And, lets say thirdly, water should be taken all day long, so it would be perhaps better to state that one should drink an estimated two-three liters of water per day.
Cheese and curd have calcium and protein while the bread and chicken give you healthy carbs and proteins. This is one healthy way of fulfilling your pizza craving without adding up on the calories. It’s been shown that when your body receives the proper nutrients, you lose weight because it’s not craving more food and helpful in boosting metabolism. My personal goal of a Natural Bodybuilder,  is to have the most natural, nutrient dense bodybuilding diet to keep up with huge demand of weightlifting and workout routine without using any illegal or synthetic supplements. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated. Mix up these super foods with other healthy ingredients so you can always look forward to a great-tasting snack after a tiring workout. For a bulking period of time, I would add banana to my smoothie for that extra calorie energy intake. Eating fruits before eating a main dish will make you digest better and help you avoid overeating.



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