Nutrition is a key component when training for performance in the gym. Not only will you improve on your athletic and fitness goals, but you will see “rapid and progressive” gains in strength, muscle mass and lean body fat levels.
The three sources of nutrients that we want to understand are proteins, carbohydrates and fats. All three of these sources work as building blocks to everything you will do in the gym and beyond. Picking the right source of nutrient can improve the results you want in the gym, sport and life.
Here is a short list of protein foods that you will want to look for…
*Eggs / whites or whole eggs. Organic is best choice, but any will do.
*Chicken breast or thigh.
*Beef (grass fed best choice) The leaner beef the better here.
- Seafood (Non-Fried)
- Tuna in water
- low fat cottage cheese
- Almond milk / Skim milk
- low fat yogurt
There is literally a ton of information out there regarding what foods to eat for rapid weight loss / mucle gain. These are the foods that I eat so take what you can use and discard the rest. What works for me may or may not work for you. Be your own science experiment.
Carbohydrates can be tricky so lets get down to the bottom line with this issue. There are slow and fast burning carbs. [Eat the slow burning carbohydrates for breakfast, lunch and dinner. Only eat the fast burning carbohydrates after serious bouts of training or on cheat days.]
Here is a list of slow burning carbohydrates.
Fast burning carbohydrates…
* Gatorade (primetime sporting events or violent training bouts)
*Energy bars (After workouts preferably) Digestion inhibits energy for working muscles.
Good Fats are another nutrient source that you will want to incorporate. The body needs fat to work properly so don’t be shy when it comes to eating this stuff. Some great sources of fat will naturally come from foods like salmon and avocados, but if you can’t get to the Alaska Peninsula for a fresh King Salmon then supplement with the following fats.
- Macadamia nut oil
- Cod liver oil
- Udos oil (my personal choice)
It’s also important to have one or two days of cheat meals. I try and follow a one day cheat day, but to be honest, it’s usually two. This day is designed for you to have anything you want “If” you did well on the other days.
Some people benefit better than others on cheat meals so if you have trouble loosing body-fat watch your second cheat day. Some NFL athletes and other alike can get away with eating McDonalds because of a high metabolism. If you’re not competing at a high level, stick with the eating plan here.
If you do slip on during the weak, avoid feeling guilty about it and get on with the work. Discipline and dedication will take some getting used to so keep on it. Eating exceptional is a habit, build the habit of doing this and the old ways will fade away. Before you know it, you’ll be looking like a greek God.