Strength Training Diet & Nutrition : 7 Key Things To Create The Right Strength Training Diet Plan For You
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36 pages
English

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Description

Whether you're trying to enhance your performance as an athlete or just attempting to lose weight, including some form of strength training into your exercise regime is crucial. However it's also important you make sure you're following the right sort of strength training diet and nutrition plan to really reap the benefits. If you aren't eating the right kinds of foods then you won't actually make the most of each strength training session you undertake. However if you aren't sure about what you should being eating and drinking then creating the right sort of plan can be difficult. There are a few things you need to consider when putting together your eating plan

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Publié par
Date de parution 17 mai 2013
Nombre de lectures 14
EAN13 9781628840797
Langue English

Informations légales : prix de location à la page 0,0012€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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StrengthTraining Diet & Nutrition
7 Key Things To CreateThe Right Strength Training Diet Plan For You
JasonScotts
Tableof Contents

Copyright
Introduction
1. Providing Your Body with the Right Fuel Is Key
2. Make Sure You Provide Your Muscles With Fuel ToHelp Them Recover
3. Building Muscle – Protein versus Carbohydrates
Chapter 1 – Why Your Diet Must Include Protein?
Proteins
How to Calculate the Protein You Need
Choosing Which Type of Protein to Eat
So How Do You Get The Protein You Need?
1 – Food
2 – Protein Shakes
3 – Meal Replacements
Chapter 2 – Foods You Need To Eat To Provide Protein
So Why Make Sure You Include Plenty Of Foods Rich InProtein?
1. Lean Beef
2. Eggs & Egg Whites
3. Tofu
4. Quinoa (Keenwah)
5. Legumes
6. Skinless Chicken Breast
7. Fish Rich in Omega 3
Chapter 3 – Your Diet Shouldn’t Only Contain Protein
Carbohydrates
Fat
Chapter 4 – Things To Consider To Create The Perfect Diet
Guideline 1 – Meals per Day
Guideline 2 – How to Determine What Your Meal ShouldBe Made Up Of
Guideline 3 – How to Determine Your Daily CalorieGoal
Guideline 4 – Snack Wisely
Guideline 5 – Keep Yourself Hydrated
Guideline 6 – Don’t Restrict Yourself
Guideline 7 – Focus On Food Quality
Guideline 8 – Avoid Fad Diets
Guideline 9 – Set Yourself Realistic Goals
Guideline 10 – Include Supplements Whenever Possible
1. Fish Oil
2. Multi Vitamins
3. Creatine
4. Whey Protein
Chapter 5 – Sample Diet & Nutrition Plan
My Sample Diet & Nutrition Plan
Breakfast
Lunch & Dinner
All Other Pre & Post Workout Meals
Pre Workout Nutrition
Post Workout Nutrition
Meal - 1 to 2 Hours after Workout
Meal - 3 to 4 Hours after Workout
Meal - 4 to 6 Hours after Workout
Meal to Eat Before Going to Bed
Chapter 6 – Strength Training Diet & Nutrition Recipes
Breakfast Recipes
Recipe 1 – Spicy Scrambled Eggs
Recipe 2 – Pumpkin Spice Pancakes
Recipe 3 – Banana & Oats Protein Shake
Lunch Recipes
Recipe 1 – Healthy Chilli
Recipe 2 – Salsa Chicken Quinoa
Recipe 3 – Scallop Ceviche
Dinner Recipes
Recipe 1 – Mediterranean Rice
Recipe 2 – Swedish Beef Patties With Onions
Recipe 3 – Lemon Thyme Roast Chicken
Recipe 4 – Cheesy Baked Eggplant
Snack Recipes
Recipe 1 – Healthy Chocolate Raspberry Dessert
Recipe 2 – Whey Brownie
Recipe 3 – Blueberry Muffins
Recipe 4 – Peanut Butter Cookies
Chapter 7 – Strength Training Diet & Nutrition Tips
Other Killer Resources
Copyright
Copyright© 2012
UltimateHowToGuides.com
All rights reserved.
No part of this publication may be copied,reproduced in any format, by any means, electronic or otherwise, without priorconsent from the copyright owner and publisher of this book.
Introduction
Whetheryou’re trying to enhance your performance as an athlete or just attempting tolose weight, including some form of strength training into your exercise regimeis crucial. However it’s also important you make sure you’re following theright sort of strength training diet and nutrition plan to really reap thebenefits.
Ifyou aren’t eating the right kinds of foods then you won’t actually make themost of each strength training session you undertake. However if you aren’tsure about what you should being eating and drinking then creating the rightsort of plan can be difficult.
Thereare a few things you need to consider when putting together your eating plan.
1. ProvidingYour Body with the Right Fuel Is Key
Beforeyou begin any strength training workout ydou must make sure, not only is yourbody well nourished, but also well hydrated. This will help to ensure there’senough energy available to provide your bloodstream and muscles with a moreeffective workout. If you can, eat a pre-workout snack or meal before you beginyour exercises.
It’simportant you choose foods to provide your body with fuel that have plenty ofcarbohydrates in them as well as provide you with a source of protein. Thesewill help to provide your body with sustained energy.
Someof the things you could consider having before you begin your workout thatincludes plenty of carbohydrates and protein are as follows:
1.Smoothies. You can make these at home that could include milk, soymilk, andyogurt, fruit or fruit juice in them.
2.Low fat cheese with crackers.
3.Any carbohydrate based energy or granola bars. You may want to consider tryingto make your own.
4.Plain yogurt with fruit and ½ a whole grain bagel, roll or slice of bread withnut butter.
Notonly do you need to eat right you need to make sure you’re keeping your bodywell hydrated. One way to do this is by drinking a glass of water with everymeal or snack you have before you begin your workout. Ideally you should drinktwo to three glasses of water at least 2 to 3 hours before your workout is dueto commence.
2.Make Sure You Provide Your Muscles With Fuel To Help Them Recover
Aswell as providing your body with the nutrients it needs before you startworking out, you also need to provide it with what it needs after you’ve finishedyour workout. Studies clearly show that eating the right sorts of carbohydratesand protein within 30 minutes of finishing your workout is the most effectiveway to help restore the levels of amino acids and carbohydrates in yourmuscles.

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