Foods & Diet Archive

Importance Of Good Hydration

The Importance Of Good Hydration During Training Or Workouts

Hydration For WorkoutWhether you are a professional body builder or just a exercising to stay fit, it is essential to make sure that you get the right amount of water while doing it.

If you are not properly hydrated, your body will not respond in a positive way.

Drinking lots of water regulates your metabolism, your body’s temperature and not being hydrated properly can give you dizziness, fatigue, muscle cramps or other more serious symptoms like vomiting or even heart palpitations.

What are the signs of dehydration?

Dehydration happens when you sweat more fluid than you consume. Your body is not going to be able to perform at its highest level if you do not drink enough water.

When exercising, you need your body to work as efficiently as possible. The signs of dehydration include:

• Dry mouth
• The sweating stops
• Light-headedness
• Heart palpitations
• Nausea
• Weakness

If the dehydration is very serious, the signs can also include mental confusion or even loss of consciousness.

These symptoms are very severe and it is recommended to seek medical attention as soon as possible if you experience them.

How do we know if we are properly hydrated?

Drinking plenty of fluids is essential in advanced physical activity, but not staying hydratedKeep Hydrated With Deca Durabolin can hinder your performance and negatively impact your health.

But how do we know if we are properly hydrated? Well, a simple way to know how well hydrated we are would be to check our urine.

Generally the clearer the urine, the better hydrated we are:

• Colorless or very light yellow urine means you are most likely staying well hydrated;
• Yellow urine means you are not keeping up well with your hydration routine;
• Dark yellow or amber-colored urine means you are severely dehydrated;

How do we keep ourselves well hydrated?

Everyone is different, so there are no set guidelines for water intake while exercising, but drinking one gallon of water a day can definitely increase your effectiveness in physical performance.

That is the general water amount people should drink every day. But if you want to know more about being properly hydrated, you have to consider a lot of factors.

Humidity, exercise intensity, heat, sweat rate and exercise duration are only some of them. Plus you need to know your body and its needs really well.

Try to drink water before, during and after exercising, but not an exaggerated amount.

What are the benefits of staying hydrated while training?

• Losing weight and building muscle faster
• Being able to exercise more
• The aging process will be less visible
• A healthier, better looking smile
• Diet get digested better

When hydrating, it is important to drink mostly clear water.  Drinking water will make your teeth look much better than drinking caffeinated beverages.

Water is a big factor in keeping a healthy, fast metabolism and it has a direct impact on the aging process.

Sports drinks can also be beneficial, but you need to be careful with them: always read the label and make sure you are not drinking too many.

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Best Bodybuilding Diet

An Ideal Body Building DIET

><  The Most Important DIETS For Successful Muscle Building

><  5 Types of Foods To Avoid Like a Plague

Build Your Muscle with DIET

DIET For Ideal Muscle

Body building is not all about working out. Going to the gym and working out is not enough.

In addition to physical training or workout, you also need supplementation, rest and a proper diet for a good physique.

The nutrients from food and other diet supplement are major contributors in muscular gains. There is a wide range of diet choices to choose from.

There are a few which are considered to give the best results. Let me have the privilege to take you through a list of what you should consider when you go shopping for your body building diet.

<>   Calories

Body building involves a lot of workout, sometimes it involves long term strenuous training if your aim is to participate in a contest or sporting meets.

This is a tedious exercise and lead to burning of so much calories in the body. Calories are stored as fat and muscles. Losing them is therefore losing the muscles you are trying to gain.

You should therefore make sure that you have a caloric surplus in your body. This means that you take more foods that contain good amount of calories than your burn during exercising.Good Diets

Consider some of the below foods as good source for calories:

  • Whole grains,
  • Fruits such as avocados,
  • Dried fruits,
  • Milk and other dairy products,
  • Meat,
  • Oily fish,
  • Peanuts
  • Fats/oils.

<>   Proteins

Proteins are basically defined as the body building food. Protein is important because they play a major role in the development of the muscles.

Nutritionists recommend that an ideal protein intake should be between 0.8 grams to 1.5 grams per body pound of your weight.

The body building process will require the maximum recommended intake of 1.5 grams. Do not take too much protein since your body will only absorb the maximum required. The rest will go to waste.

Common sources of proteins include; chicken or turkey meat, fish, eggs/egg whites and protein supplements.

<>   Carbohydrates

Carbohydrates, especially slow burning carbs are essential in the muscle building process.

They fuel and sustain the muscles. They are the sources of energy to the body and ideally provide energy during exercising.

Carbs also provides glycogen which is the main source of fuel to help the body function.

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The glycogen levels should be maintained as high as possible. If it gets too low, the body starts tapping energy from the muscles.

This leads to degeneration of muscles which is the reverse of muscle building.

Carbohydrates are either in form of sugar or starch. You can get enough from FRESH (and natural – not processed) vegetables, honey, potatoes, fruits and whole grains such as wheat, oats, millet and maize.

Drink Healthy Water<>   Water

Water is also very important in muscle building.

About 70% of your body is water. and contained in the cell that makes up the muscles, tissues and cells.

The blood also contains a lot of water. For health body building you needs a lot of water in your body cells and muscles.

Post workout meals

You need to consider what you will eat after you’re through with your exercise. A post exercise meal should be a complete meal like any other.

However, consider easily digestible food as ideal meal for post workout.

Do not take too much protein at the expense of any other component. Though protein is very vital for muscle construction, however it maybe counter productive if taken excess. Make sure you balance your diet well.

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Legal Steroids To Build Muscle Fast>>   Helps you HYDRATE while training which sustain strength and energy,

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Best Body Building Practice: Avoid These Foods Like a Plague

“Eat clean, train mean,”… “Abs are made in the kitchen”… “You can’t out-train a bad diet”

You may have heard some of these phrases before and for good reason; no matter how hard you train if you don’t manage what you eat, you’ll never get to realize your goals.

Most people who start training realize this but many times they makes hidden mistakes.

Top Foods To Avoid For BodybuildersMuscle Food Yoghurt

• Yogurt - Yes, I know it’s supposed to be healthy, but it depends which kind of yogurt!

Are you getting the kind loaded with added colors, added sugars and who knows what else?

It might have some beneficial probiotics, but you could do better by choosing some high-protein, natural flavor Greek Yogurt.

Add in your own flavors, and use fruits or honey to sweeten.

• Salads - What? Again, yes increasing vegetables is an excellent Muscle Foods Saladsway to get valuable nutrients, vitamins and minerals, not to mention fiber and other healthy things…

BUT what’s in your salad besides vegetables?

Salads can be a big source of hidden calories, especially if you add loads of creamy dressing, or even choose the healthy vinaigrette option!

Also, look at your toppings, what do they contribute to your calorie load and your overall macros. You need to be aware of these little things because they add up.

• Condiments - I know, same thing here. Have you ever looked at Muscle Food Condiment
the ingredients in your ketchup?

How much are you using? Condiments really add up, especially in the unneeded sugar category.

Now, I’m not saying you can’t use condiments to flavor your food…

…but the best option is to learn how to use spices, makes salsas without any added sugars, the world is really wide open for choices here.

• Carbs, too many and the wrong type - This is probably ingrained into every single one of us by now, but it still deserves mentioning.

Carbohydrates are necessary for energy and for a number of things,Muscle Building Food - CARBS and there is a grand debate and where your carbs should come from (ie if you should cut out grains all together, go gluten free, or eat in moderation).

The best bet is to listen to your body and try out what works for you.

As far as bodybuilding goes, you need carbs for energy, and while you can get carbs and fiber from the vegetables you eat-always a wise choice- if you choose grains you need to choose wisely.

Breads and pastas are loaded with calories, and have a tendency to cause bloating, which again, is something you’ll want to pay attention to.

• Beverages - Typically these are sugar-loaded and can easily Muscle Foods Avoid - Beverages1through off your calorie and macro balance.

You don’t want to consume all your calories in one day by just drinking them. Also be very aware of the ingredients in your beverages.

Besides sugar, many are so heavily processed with added ingredients that can really harm your health in the long run. A good bet is to stick with water and teas (no sugar added).

Avoiding these foods will take you a long way in realizing your bodybuilding goals. You must eat according to your goals and energy output.

Don’t just go to the gym and think you can eat anything because that’s been proven by studies over and over again.

You don’t need a study to tell you that though, just try it for yourself and you’ll see that proper nutrition makes all the difference.

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Why Is PROTEIN Important

Why Is PROTEIN Important For Bodybuilders?

In the quest for gaining favorable amount of muscle mass, many body builders fail to achieve their goals simply because they do not recognize the importance of acquiring enough protein.

It is arguably true that bodybuilders and weightlifters need to take diets rich of proteins.

This goes a long way to maintain and build the large muscle mass required in bodybuilding.

This article narrows down to explain why bodybuilders need proteins.

4 Importance of Protein for Successful Muscle Building

1. The muscle composition is largely protein

Our basic science reiterates that our bodies are made up of two-thirds of water. However, it is worth noting that our muscles cell composition are made up of about 20% of protein, thus making protein the second plentiful thing after water.

Therefore, in order to continue building and maintaining your muscles, you will need a not only constant supply, but also a stable supply of proteins. Failure to this, you may not be able to augment your muscle growth.

2. Protein can help you burn calories

Typically, many people are known to workout in an attempt to burn excessive fat.

It is outwardly right that by eliminating the excess fat, you get to improve your physique and appearance, let alone building your muscle.

By using protein to build your muscle, you tend to increase your metabolism speeds. This translates to you burning more calories, irrespective of whether you are at rest of workout, as long as you have more muscle in your body.

 

3. Helps to rebuild muscle cells

As a bodybuilder, you are accustomed to many workouts which include weight lifting and other body exercises. In regard to the workouts, your body muscles begin to break down.

They tear and become damaged regularly. This renders your body as the repairer of the broken muscles cells.

Hence, when you supply your body with enough proteins during the rebuilding process, your body will no doubt repair and rebuild your muscles stronger and better than before.

4. Can help to suppress your appetite

In order to effectively undertake your workouts, you need not increase your weight. Intake of proteins come in handy here, because they can suppress your appetite and therefore inclines you to consuming extra calories.

Therefore, your workouts are enhanced and you will have ample time to build your muscles through exercises, without any hindrance of excessive weights.

In conclusion, the intake of enough proteins is well documented in many scientific studies and there is an evident proof that if well utilized, it will result to meaningful and dependable muscle gain for bodybuilders.

This is an important issue to be considered at large.

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