BodybuildingBODYBUILDINGIn order to build a muscular physique you need to train hard and follow a good diet plan consisting of protein, complex carbohydrates, healthy fats and vegetables. Training actually breaks muscle tissue down, which then creates a situation where the muscles will be in a position to absorb more nutrients in order to grow.
Divide your daily food intake into 6-8 meals Space your meals out every 3 hours so the body can absorb food more efficiently and help place the body in a positive nitrogen balance. Placing the body in a constant positive nitrogen balance provides an anti-catabolic/anabolic environment. The body can only utilise a certain amount of nutrients in a meal, anything that the body cannot metabolise positively the body will not waste and stores as body fat for future use. The typical 3 square meals a day consumed by the average person will not benefit those wanting to build muscle tissue. Consume a high protein intake from a variety of protein sourcesProtein is responsible for the maintenance, repair and growth of muscle tissue. Eating a variety of quality protein sources ensures the body gets all the essential amino acids required for muscle growth. An ideal way to provide this is to consume 50% of your protein from solid food and 50% Protein Supplements. This approach could be much easier and more convenient than trying to consume solid food alone. Good sources of protein are chicken, turkey, fish, meat, eggs. Supplements 4 Sports Protein, Meal Replacements, Weight Gainers, All in One's, Bars & Flapjacks and RTD's all supply convenient high quality protein. Without an adequate supply of protein an increase in muscle size can not happen. Aim for approximately 1.5g of protein per one pound of bodyweight daily. Make complex carbohydrates your primary energy sourceIn order to allow protein to repair and construct muscle tissue, you must consume enough energy foods from complex carbohydrates. If you do not eat sufficient carbohydrates the body will use protein for energy before it can be used for repair and growth of muscle tissue. Despite what you may hear regards carbohydrates, they are not the enemy and are essential in the development and construction of muscle tissue. Incorporate EFA's - Essential Fatty Acids into your dietEssential fats are named accordingly as they cannot be made by the body and are essential for maintaining healthy bodily functions. Healthy fats come from extra virgin olive oil, avocado, nuts, flax seed oil and oily fish like salmon, trout and mackerel. We offer the very best high quality EFA's. Avoid saturated fats as much as possible. Although a small amount of saturated fat is required, too much is bad for your health and will lead to body fat accumulation. Essential fats should make up approximately 15-20% of your daily calories. Supplementing before and after workoutsBy creating an anti-catabolic/anabolic environment before, during and immediately after every workout can further help to maximize muscular gains. Maximise recovery immediately after every workout. The body after an intense workout is thrown into a catabolic state (muscle breakdown) and will continue to break muscle tissue down if the right nutrition is not consumed. It is an important time known as the "window of opportunity" to replace lost nutrients and speed up the recovery process, by delivering fast acting proteins and carbohydrates in an easy digestible form. We offer many Recovery Products which provides easy digestible high quality protein to help repair muscle tissue and carbohydrates to restore the body's energy levels. Recovery products have been specifically developed to aid recovery, initiate the anabolic (muscle building) process and is to be consumed immediately after every workout. Taking a Pre-Workout supplement 30-40 minutes before a workout will help combat the catabolic effects created by intense workouts. These increases hydration, enhances blood flow, increases power and aids the recovery process. Placing the body in a hydrated condition has been proven to increase performance, strength and improve anabolism. Immediately prior to training a further way to help against the catabolic effects that weight training can cause is to deliver fast acting protein. Protein Slam is a convenient ready to drink source of hydrolysed protein containing 27g of protein in only 86ml of fluid. Protein Slam also contains beta Alanine an amino acid proven to improve performance, increase endurance, reduce fatigue and aid recovery. Take Protein Slam or another fast acting Whey Protein immediately before your workout. BCAA has also shown to be anti-catabolic (prevent muscle breakdown). Taking a serving of BCAA immediately before and after workouts may further aid the recovery process. Provide an adequate daily supply of vitamin and mineralsGlutamine is an amino acid with numerous benefits. Studies have shown glutamine reduces vulnerability to infections after prolonged exercise. Supplementing with Glutamine will help improve recovery and immune function. For details of study proving benefits of glutamine click here Protein, Carbohydrates and fats are classed as Macronutrients and need Micronutrients (vitamins/minerals) to do their job properly. The body needs vitamins and minerals for maintaining a healthy profile, immune system and is vital for optimum recovery and growth. Fresh fruit and vegetables are a good natural source but many will not consume enough to cover the demands that Athletes require. Supplements 4 Sports Health category ensures we supply you with virtually all the unique vitamin & mineral formulas plus additional anti-oxidants, Vitamin D3 and ZMA. The importance of vitamins and minerals cannot be stressed enough, but is often overlooked and dismissed by many.
Increase power and strengthAn increase in strength leads to an increase in muscle size. Creatine is a supplement proven in numerous studies to increase strength and power in sports athletes. Recent studies show that when creatine is used along side certain other ingredients in an All in One product some excellent increases in strength have been achieved. Strengthen joints and connective tissueInjuries occur with many people who participate in many sports, whether muscular or joint related. This is why it is essential a good diet is implemented providing sufficient protein vital for the repair, strengthening of muscle tissue and help speed up recovery of any injuries sustained. It is not only the body’s muscles that need to be strengthened but also joints, tendons and ligaments which come under tremendous stress especially from the constant high impact many sports impose. In fact an injury to these areas can be much more problematic than sustaining a muscular injury. Our Joint Support supplements contain many ingredients which are proven to help protect and strengthen joints.
Drink plenty of water dailyWater is the most abundant and important nutrient in the body. Water aids the digestion/absorption of food and removes toxins/waste from the body. Research has proven that even a slight state of dehydration impairs performance dramatically, so being hydrated will assist in optimum performance. Aim to drink at least 3 litres of water a day and ensure you drink before, during and after every workout. Monitor your weight on a weekly basisAim to increase your bodyweight around 1/2 -1lb a week. Large increases in bodyweight will more than likely be in the form of body fat. If you do not gain weight as mentioned above just increase your daily food intake by 300-500 calories and weigh yourself a week later. Get plenty of restThe body needs plenty of rest to allow recovery and growth to take place. Remember training is the stimulus required for growth and maximum muscle growth will only take place after training by ensuring a good diet is consistently followed and you get plenty of rest. Here is an example of how a diet may look. Meal 1. (breakfast)
Cup of porridge oats with a small amount of honey made with water. 3 egg whites with one yolk. If you feel you need more protein you could have a 1 scoop of Protein.
Multi Vitamin & Mineral tablets in a morning
Creatine Meal 2.
Chicken, turkey, fish, pork fillet or Lean steak (fillet) with a cup of rice or baked potato with green veg. Meal 3.
Tuna in brine or Chicken salad sandwich made with granary/wholemeal bread. Meal 4.
Chicken, turkey, fish, pork fillet or Lean steak (fillet) with a cup of rice or baked potato with green veg.
Creatine Meal 5.
As meal 1, 2, 3 or 4.
Have 2-3 pieces of fruit a day. Eat 2-3 pieces of oily fish a week to provide EFA’s (essential fatty acids). Our EFA’s supplements are a convenient way of introducing healthy fats into your daily diet. Meal Replacements are a high protein meal that can replace any of the above meals. How much to eat is the biggest question that gets asked and the simplest way to find out is to weigh yourself once a week on the same scales at the same time. Ideal time to obtain your true body weight would be to weigh yourself first thing in the morning before breakfast. If your weight (on the scales) stays the same then you are on maintenance calories and if you want to lose weight cut back slightly on the carbohydrates (less energy) and if you wish to gain weight increase your food slightly in the form of protein and carbohydrates.
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