* Follow these ten tips, combined with consistent weight-training and cardio, and you will be well on your way to building a stronger, leaner body.*
Normal meals - You want to sit down and enjoy a healthly, muscle-building meal. In this case, it is best you consume a high fiber carbohydrate such as brown rice or sweet potatoes. Add to that fibrous veggies (as much as you can stomach), and lean portein (ie, chicken breast). On occasion, eat beef for its high content of zinc and iron.
Snacks - As a muscle-building snack, stick with a ready -to- drink protien shake that contains preferably a combination of slow and fast protiens (ie, whey and casien; a touch of soy for women).
On the run - To get your healthy fats, snack on peanuts and nuts such as almonds, walnuts, cashews, etc. This will give you plenty of the healthy monosaturated and polyunsaturated fat.
A once a week must - Go to the sushi bar and eat fish; especially the fatty kind, such as salmon. Cooked fish is ok as well. If you don't like fish, take a fish oil capsule that contains DHA and EPA.
No time to cook a regular meal - Consume a slow protein that is mainly casien or milk protein. Casien protien clots in the stomach, which delays its emptying from your gut; this results in a slower release of amino acids into your blood. This is good for muscle protein gain. Look for milk on casein as the first ingredient on the protein powder label.
Before going to bed - Eat a meal composed primarily of casien or slow protein. This will help offset the long period (8 hours or so) of not eating. Alternatively, try cottage cheese. It's a great source of slow protein.
Immediately before a workout - Consume a low glycemic carbohydrate with just a touch of protein; perhaps something like 10 grams of carbs and 5 grams of whey protein; that way, you won't get a upset stomach but you'll provide fuel for exercise and some amino acids to initiate the recovery process.
During your workout - Consume a sports drink or water. Try adding 1 teaspoon of whey protein to a sports drink; the small amount of whey will assit with recovery and the sugar in the sports drink will provide you with extra energy.
Immediately after a workout - Consume a fast-acting protien such as whey combined with a high-glycemic carbonhydrate.
If you have a flexible schedule - It may be best to consume whey protien frequently (every 3 to 4 hours) during the course of the day; even if its more rapidly digested (than casein), it will be easier for you to feed frequently and get your needed amino acids. This can be done by mixing whey protein with some milk or water. On top of this make sure your eating your regular meals.