Bodybuilders may slather oil over the peaks and valleys of contest-ready muscle for maximum sheen, but it's the oil they gulp during the off season, and during pre-contest training, that matters the very most.
But while fat is fat is fat when it comes to gaining, losing or shredding, and in terms of how the body sees all fats as mostly equal when it comes to weight gain and loss, fats are far from created equal. That's because some oils serve the body and metabolism much better than others in the long run.
Health may be a six-letter word uttered often by Birkenstock-wearing hippies, but it's also important to your longevity as a bodybuilder.
Types of fats found in oils: Monounsaturated fats help lower what health professionals call "bad" fats - those are the low-density lipoproteins known as "LDL" fats. They represent the bad fat in the blood seen and read as cholesterol. "Good" fats - or high-density lipoproteins - can be manufactured by ingesting healthy fat, while bad fats can be diminished. High levels of LDL mean a higher risk for heart disease and stroke. High levels of HDL mean heart protection.
Polyunsaturated fats also help lower total numbers of cholesterol, but shows they may also curtail good cholesterol levels too.
Polyunsaturated fats are great sources of Omega-3 fatty acids. These have been shown to decrease the risk of blood clotting and inflammation and they help lower the risk for heart disease. Omega-3s are also linked to a reduced risk in Type 1 diabetes - which is also known as juvenile diabetes.
A Primer on Omega-3 and Omega-6 Fatty Acids
In general, Omega-3 fatty acids, and the oils that are rich in them - such as fish oil and flax seed oil - have a protective effect on the cells of the body.
Omega-3 fats have unique properties and are found in distinctly different foods. The three most common Omega-3s are usually remembered by their abbreviations because the names are far too long:
- ALA for alpha-linolenic acid
- EPA for eicosapentaenoic acid
- DHA for docosahexaenoic acid
These three members differ in the length of the carbon chain, and the number of bonds unsaturated with hydrogen (i.e. double bonds between the carbons). ALA has 18 carbons and 3 double bonds and is considered essential, because the body is unable to make it. So you must supplement it or get it as a part of your daily food diet. Alpha-linolenic acid (ALA), found abundantly in flax seed oil, is converted within the body to EPA and DHA - the same fatty acids in fish oil that support heart health, reduce inflammation, and improve the integrity of cellular walls and chains.
- EPA has 20 carbons with 5 double bonds. DHA has 22 carbons and 6 double bonds.
- DHA is an important brain nutrient that works in tandem with exercise to provide heart protection and heart health.
Benefits of Omega-3:
- Promotes healthy cholesterol levels
- Supports brain function
- Increases learning ability, focus, memory and problem-solving skills
- Controls blood pressure
- Supports weight loss and balance of blood sugar
- Improves mood
- Supports healthy hormonal balance, immune function and nervous system
- Prevents inflammation and relieves minor pain from inflammation
- Supports healthy occular vision
- Promotes healthy, youthful-looking skin
Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, as well as other marine-based plant and animal life such as algae and krill. It's also found heavily in nut-based oils, such as peanut, almond, cashew and others.
Balance, Balance, Balance: But here's the caveat: Balance is everything. Maintaining an appropriate ratio between Omega-3 and -6 is crucial because they both work together toward health. Omega-3 reduces inflammation and protects the heart. Omega-6 fatty acids promote inflammation. The typical American diet contains around 15 to 25 times more Omega-6 fatty acids than Omega-3. A more appropriate, healthy balance should consist roughly of 2 to 5 times more Omega-6 fatty acids than Omega-3s. Some even say that a ratio of 1:1 is more appropriate.
Rating the Oils:
Main sources of Omega-6 fatty acids come from: Corn oil, soy, canola oil, safflower oil and sunflower oil. Experts say these are too overabundant in the diet.
Main sources of Omega-3 fatty acids come from: flaxseed oil, walnut oil, fish and fish oils, avocado, and other nut oils, such as peanut and almond butters and oils.
Olive oil, contains little of either, despite being touted as one of the healthiest oils.
Bodybuilders - Why the Fat You Choose Matters
Solid research has emerged over recent years that suggest that EFAs (essential fatty acids) in our diets can exert control over metabolic function at the cellular level. Fat storage and fat burning, along with glycogen synthesis can be greatly affected by the fats we choose to supplement and eat. So while you may not be born with the best of genetic codes, you can make up for it with adequate and correct fatty acid nutrition and reprogram your genetic code.
The best way to begin doing that is to get as much of your fat from flaxseed, nuts and fish as you do from canola oil, safflower oil and sunflower oil. Don't forget to add Omega-6 oils, but make sure it's 1:1 for metabolic and heart health - something important if you take anabolic steroids.
As Long Chains and Short Chains Go...
Medium chain triglycerides, such as coconut oil, burn fat like crazy. That result isn't achieved simply because most bodybuilders cut carbs and boost fat intake, along with protein. It's a conscious choice of the type of fat that causes maximum fat loss and rocket-launch metabolism.
Keep in mind that coconut oil is a saturated fat. Saturated fat is thought to be the devil in the lipid world. Short term use of coconut oil as a supplement can shake loose a stubborn last bit of fat loss and send the metabolism into orbit.
Good Sources of Dietary EFAs
- Food Omega-3 (grams per100g) / Omega-6 (grams per 100g)
- Flax (20.3) / (4.9)
- Hemp seeds (7.1) / (21.0)
- Pumpkin seeds (3.2) / (23.4)
- Salmon (3.2) / (0.7)
- Walnuts (3.0) / (30.6)
- Rape seed (2.1) / (9.0)
- Herring (2.0) / (0.4)
- Soybeans (1.2) / (8.6)
- Butter (1.2) / (1.8)
- Olive oil (0.6) / (7.9)
- Wheat germ (0.5) / (5.5)
- Sunflower seeds (0) / (30.7)
- Almond (0) / (9.2)
- Olives (0) (1.6)
Whether you want to lose a few pounds, lose 100lbs, get toned and tight, or gain muscle, protein shakes are an essential and great way to achieve your goals. Easily made and easy to carry around with you, protein shakes are ideal for getting the nutrients you need to meet your goals.
The key to keeping things fun and interesting is mixing it up, and here are 10 great tasting and easy to make shakes that will satisfy your tastebuds and help you lose weight and achieve your goals that much faster! Enjoy!
PB &J Protein Shake - (Great diet shake! Virtually no carbs)
- 2 Scoops Whey protein (neutral or vanilla)
- 8-12 oz water (add 1% milk if you want a little creamier texture)
- 1 Tbsp. Natural (smooth) Peanut Butter
- 1 Tbsp. Flax oil or Flax meal
- 1 Tsp. No sugar Strawberry Jam
Add ice to taste if you prefer more volume or colder water.
Fruity Carbohydrate High Protein Shake - (Post or Pre-Workout)
- 1 banana (cut in pieces and frozen)
- 4-6 whole strawberries (from frozen berry package)
- 1/2-cup low fat yogurt (or Brown Cow cream top for more calories)
- 1-cup orange or pineapple juice
- 2 scoops whey protein - (or packet of MRP for more carbs and nutrients)
From 30grams carbs - 120 grams carbs - your choice. Use higher fat yogurt or lower fat, and use either MRP or low carb protein. Blend all ingredients together until smooth or preferred consistency. Add creatine or Glutamine for power-packed pre- or post-workout shake
Chocolate Peanut Butter Cup - (Pro Dieter's Shake)
- 2 scoops chocolate whey protein powder
- 2 Tbsp Whipping Cream (heavy cream, not cream out of a can)
- 1 Tbsp. Peanut Butter
- 12 oz. water
- 1 Tbsp. Flax Meal
- 4-6 ice cubes
Lean Mass Banana Split Shake (
under 25 grams carb)
- 1/2 frozen banana
- 1 Tsp. banana extract (or vanilla extract if you're not crazy about banana)
- 2 Tbsp. Whipping cream (heavy cream, not cream out of a can)
- 2 Scoops Chocolate (no carb) Whey protein
- 10-12 oz water
- 4-6 ice cubes
Tropical Protein Pina Colada Shake (
for building lean mass dieting or off season)
- 2-3 scoops Vanilla low carb whey protein (or a vanilla MRP w/ carbs for more cals)
- 4 oz water
- 1/3-cup pineapple chunks (canned in water, or fresh) - freeze them for icy texture
- Coconut milk or coconut extract (again, from a can for more fat or extract for low cal)
- 1/2 cup 2% milk + 1/2 cup pineapple low carb drink (like Diet V-8 tropical)
- 4-6 ice cubes
Less calories and a diet type shake. Use V-8 diet juice in addition. Manipulate carbs with MRP, amount of fruit or more milk.
Root Beer Float - (Low Carb Treat)
- 12 oz can of diet Root Beer (we like A&W for the foam, but you can use Dad's or IBC or other root beer that is creamy)
- 2 scoops Vanilla whey protein (carb-free)
- 4-6 ice cubes
- 2 Tbsp Whipping cream (heavy cream, not from a can)
Mango Madness - (40-30-30 shake)
- 2-3 Scoops Protein powder (Vanilla, Plain or a Mango flavor)
- 1/2 to 1 cup mango pieces frozen or freshly sliced natural mango
- 1 cup Brown Cow Vanilla cream top yogurt
- 1 Tbsp Flax seed oil
- 6-8 oz water
Awesome shake! Blend all ingredients, and use the appropriate fruit amount to taste. A great off-season or pre-contest diet shake (use up until last 6 weeks)
Dreamsicle Shake - (Moderate to higher carb shake)
- 2-3 Scoops Vanilla protein powder or vanilla MRP shake packet
- Seeds from half a length of real vanilla bean
- 1 Tsp. Vanilla extract (real not imitation)
- 4 oz. water
- 6 oz. Orange juice + zest from half orange (grate zest prior to squeezing orange)
- 3 Tbsp Whipping cream (heavy cream, not from can)
- 1/2-cup vanilla yogurt (or frozen vanilla yogurt)
This is an awesome tasting shake! So much vanilla and orange zest you'll want to drink it over and over and over again! Add more or less protein, liquid or zest/ vanilla bean to your preference.
Mint Chocolate Grasshopper
- (low carb/ lean mass gainer shake)
- 2 Scoops Chocolate whey powder or Chocolate MRP (depending on carbs)
- 8 oz water
- 3 Tbsp. Whipping cream (heavy cream, not from a can)
- 3-6 drops mint extract or pure mint
- 4-6 ice cubes
Holiday Pumpkin Spice Shake - (low carb/ diet shake)
- 2 Scoops Vanilla whey protein or plain protein
- 8 oz. water
- 1 Tbsp. Flax oil
- 1 Tsp. Pumpkin pie spice
- 1 Tsp. Splenda Brown Sugar
- 8 oz. Yogurt
- 4-6 ice cubes
This is a great seasonal shake. You can also blend a baked yam if you don't have pumpkin in a can.
http://pmxfit.primalmuscle.com/10-delicious-protein-shake-recipies/ | pmXfit
Supplements are designed to do just what their name describes - supplement an already effective weight training and dieting program. You can’t just pop a few over-the-counter pills each day, sit on the couch eating Doritos, and expect to see muscle growth. You have to hit the gym and hit it hard. You have to cook 5 clean meals each day and eat them every 3 to 3.5 hours. You have to get adequate sleep. Supplements won’t do it alone - but they will help to make an effective training, diet and sleep program MORE effective.
Now that we’ve defined supplements, let’s take a unique view of looking at making the supplements themselves more effective. In this case, we’ll look at creatine. How can creatine, a supplement designed to help the body retain more water for the purposes of increased size and strength, be made better? Read on!
Don’t Takes Creatine With Caffeine
It’s been proven that creatine and caffeine enjoy similar absorption pathways in the body. Many pre-workout supplements contain caffeine, and many guys simple enjoy popping the little yellow Pac-Man pills before their workout. If you must take both creatine and caffeine before a workout, space them 30 minutes apart to ensure your body isn’t nullifying either supplement.
Drink Plenty Of Water
This goes without saying for all supplements, but stands tall as most important when it comes to bodybuilding. Creatine will force your body to retain its water, packing it into the muscle fibers of your body. These muscles will appear bigger, rounder and fuller. But that water has to come from somewhere. If you skimp on the H2O, the muscles will not be full and your organs will suffer from dehydration. Drink up!
Don’t Drink Alcohol
Dehydration is the opposite effect of creatine, which is increased hydration. Alcohol, while not only lowering testosterone levels, also pulls water away from the body. Red wine is the guiltiest culprit. Avoid it while you’re using creatine.
Cycle On And Off
Your body’s receptors lose interest in macronutrients and supplements when they are used for an extended period of time. Spend 2-3 weeks every 6 months OFF of creatine, and you’ll discover some serious effectiveness when you return for your next creatine loading phase!
[http://pmxfit.primalmuscle.com/4-tips-for-getting-the-most-out-of-creatine/ | pmXfit ]
Here's are a few ideas for post-workout nutrition, these are meals packed with protein like nothing you've ever seen before! Check this out:
Optimal post work-out nourishment. Side effects may include resurrection.
Protein is the building block of all muscles. For bodybuilders, it’s especially important to meet protein needs through additional supplementation outside of regular meals, in order to optimize gains.
The good news is, protein choices are more than abundant in today’s market.
The bad news? Protein choices are more than abundant in today’s market. That means finding the one that is right for you can be challenging and will ultimately define your success or mediocrity.
The efficiency and degree to which dietary proteins can be used for building parts of the human body, hinges on protein’s bio-availability and how well the body will absorb it.
Protein bio-availability (a protein’s biologic value number and what it nets the body once absorbed) depends upon the type and number of amino acids contained in each.
But here's what's really key: The body has the ability to convert and make some amino acids it needs, yet there are nine essential amino acids that cannot be manufactured by the body and must come from the food we eat.
That’s why choosing the best protein is key, and wading through all of the slick marketing is a tall order.
Generally, here’s what’s important:
- The type and amounts of amino acids found in a particular type (albumen, whey, soy,etc), and whether those are essential – the sort the body cannot manufacture –or not.
- The size of protein molecules and how it may be packaged with other elements to facilitate breakdown. Pectin is a good example of this. Ultimately, binders, fillers and other ingredients that contribute to “heft” and volume of product may also impede its digestion If there are no enzymes included to help break the protein down to become available to the body, it renders that source and brand useless.
- Whether or not the specific protein type contains branched-chain amino acids(leucine, isoleucine and valine) or not.
A Primer and Comparison of Protein Types
VEGETABLE – Most vegetable proteins, such as soy beans and others, contain all of the essential aminos, but are devoid of complete protein chains (such as branched-chain aminos) found in meat. However, they can be much more highly concentrated and branched-chain aminos can be supplemented.
MEAT – Unlike vegetable proteins, such as soy, meat protein is complete and contains branched-chain aminos. Red meat contains all the essential amino acids to boot, but is not particularly particularly concentrated Only 20 percent is generally usable. Other than fish or poultry, meat-derived protein can also impractical, given that beef contains a high number of saturated fat calories, and the imbalance of Omega-6 to Omega-3 fatty acids. You’ll get 23 grams of protein and 15 grams of fat in a 4 ounce serving. The fact that it often also contains other compounds such as antibiotics,pesticides, and hormones, so should be used sparingly. Score: 70 biologic value
Poultry and fish are higher than red meat in biologic value (80 for both)and offer less fat, but still have the latter issues of hormones, pesticides,tumors and other nasty issues unless organic and free-range.
EGG – Also known as albumen, egg protein was once considered the superior choice – and eggs known as “the perfect food.” But that was before whey came on the scene. Egg albumen has a high biological value of 100. However, because it may be the most allergenic choice for a protein powder, most cannot tolerate it. High sulfur content also causes gastrointestinal issues for many.
SOY – Also high in allergens, it’s not the most complete choice and much of the research is pointing to an abundance of estrogenic activity that may not be desirable – either for women or men. It is one of the most inferior proteins because it contains enzymes that prevent its absorption. It’s also inferior in terms of is biologicalvalue (70 to 80 percent) with net utilization at under 65.
CASEIN – Also known as milk protein, this has fallen out of favor simply because of lactose intolerance, allergies to milk, the body’s inability to digest milk proteins after a certain age. It’s relative biologic value is around 85 or 90.
WHEY and WHEY ISOLATE – Because of lactose intolerance, and allergies, whey long ago pushed aside milk, egg and soy to rule the supplement market. It’s high biological value (90 to 100 for concentrate and 100 to 150 for whey isolate). It’s also high in branched-chain amino acids and is quickly absorbed and used by the human body.
SPIRULINA – Now that “green” and “superfoods” are all the rage in the marketplace, this old-school protein has made a real comeback. Many have resistance to it, thinking it couldn’t even tough casein, let alone whey. But surprisingly, it’s actually quite high in bio-availability (80) and is a complete protein in its unprocessed state. It also is broken down easily by the body The only problem is its high allergenic activity.
HEMP, RICE, PEA – Don’t bother unless you’re trying to win the Vegan Olympics.
A Quick Note on BCAAs in Relation to Bio-availability and Protein Score
We referred to the importance of BCAAs earlier – the three amino acids (leucine, isoleucine and valine) that are metabolized in the muscle as opposed to the liver and aid muscle growth perhaps better than all other aminos combined. Just know that the greater their presence in a protein, the higher the protein's bio-availability,and no matter your protein choice, you should supplement them on a regular basis as part of your muscle feeding and recovery program.
Leucineis the most effective at promoting insulin secretion so important to muscle-hypertrophy Isoleucine helps to stabilize and regulate blood sugar and energy. Valine assists in tissue repair and in stabilizing metabolism and managing nitrogen balance.
Important Factors in Choosing a Protein: Will Ingredients Help You Reach Your Goals?
Depending upon your goals, you’ll select a protein not only for the quality of the raw product, but for what that particular product contains in addition.
For instance, if you are looking to pack on pounds in the off season, you may choose a protein that is whey isolate (the Cadillac of proteins) but that also contains more than 30 grams of carbohydrate preserving, along with some fat.
Naturally, that product will contain more calories overall,and will assist you in supplementing food meals to reach caloric limits that help you pack on pounds.
If, on the other hand, you’re a female fitness athlete looking to pare body fat and retain nitrogen balance in muscles to maintain what you’ve built over the last year in the gym, you’ll likely select a protein that is mostly devoid of carbs. Usually that means that the protein has some kind of artificial or natural sweetener that is also devoid of sugar.
It could be xylitol, stevia, aspartame, Splenda or any other type that won’t pad the product with extra calories. But you have to feel good about that additive in order to purchase it. Read labels carefully
Flavors are far less important a consideration, but then again, really important in terms of sticking to a protein supplementation program
Bannisters v. Liquid Drinks
Your gym probably sells the huge tubs of protein and stocks many brands. These days pre-packed drinks are also popular – from EAS chocolate fudge to Oh Yeah banana, shakes are a popular and quick choice for quick post-workout replenishment.
Ideally, you’ll want a supply of each to ensure you have protein precisely when you need it.
The best way to select a brand is to be happy with the raw materials on the label, then try it out for flavor and see what kind of results you get. Granted, results will be subtle – maybe even indiscernible – but look for things such as gastro-intestinal distress, blood sugar activity, and whether it makes you over-hungry or under-hungry. A protein that is right for you shouldn’t register in any of these areas.
http://pmxfit.primalmuscle.com/protein-assimilation-rates-how-much-protein-is-needed-to-build-muscle/In bodybuilding nutrition circles, it’s long been debated exactly how many grams of protein should be consumed at each meal in order to deliver the best possible gains. Scientifically, you’ll have a 145-pound “guru” saying one thing while using his PhD, and on the other hand, at the street level, you will have the actual 260-pound muscle monster saying something completely opposite. His only testimonial will be, of course, the physique he wears. Which one of these men should you believe? Very often, real live and the book world meet in a gray area in the middle, where many factors will influence how “black” and how “white” your direction will run. Let’s examine a few of the factors which can lead to variations in protein assimilation rates.
Natural vs. AAS users
Right off the bat, if you use steroids, you are going to be able to enjoy MUCH more protein from your diet than a natural lifter would. This is a simple, cold heart fact which is not even up for debate. Protein assimilation – particularly, the amount of amino acids from your bloodstream that muscle fibers are able to absorb – are elevated along with red blood cell count when you are using supplemental testosterone. If you believe that AAS usage is in the cards for you, or are already using steroids, then your daily protein consumption should be 400 to 500 grams – period.
Training capacity and habits
What kind of trainer are you in the gym? Do you subscribe to high volume training, spending 90 minutes in the gym, 4 to 5 days each week? Or, do you tend to take it easy on yourself (at least time-wise), and use a HIIT low volume, high intensity kind of program? The greater number of muscle fibers you tear down each workout, the greater amount of protein you will require to recover and grow. Longer workouts typically lead to more muscle fiber damage, so take this into consideration as well.
Genetics & Current Bodyweight
Look at those in your family, and compare your ‘starting line’ to your peers. If you were a solid 215 pounds before you ever touched a weight, you may just require a bit more daily protein to maintain your current levels of muscle mass than someone who was 135 before starting weight lifting. Of course, your basic caloric requirements will naturally be higher, and since you know that protein should encompass at least 30% of your daily calories, it stands to reason that your total number of protein grams consumed daily will increase along with your total number of calories.
Getting the Formula Right
How much protein to build muscle will be answered by applying the answers to these questions to a little bit of common sense! Start with a baseline of 30 grams of protein per meal. Considering you will probably be consuming about 6 meals per day, this actually only comes out to a (comparatively) paltry 180 grams per day. While this is probably way more protein than the average non-training American consumes each day, it is certainly below the numbers eaten by most top bodybuilders. Sure, you’ll always have the exception that will make great gains eating candy and Oreo cookies all day, but most of us need to subscribe to a high protein diet in order to make the right kinds of consistent gains.
Best Protein Foods
Your sources of protein should include a list of the usual suspects! Whey protein is a fast delivery system which is very effective in the mornings and post-workout. Casein protein is good before bed, since it takes up to 8 hours to fully digest. Your daily sources should include a wide variety of pork, poultry, beef, egg, and daily products. Mix it up to keep things fresh, but never resort to empty fatty sources such as beef jerky or cheeseburgers. Keep your health in mind!
Remember that you aren’t just fueling your body’s current levels of muscle mass – you are working to fuel FUTURE levels of muscle mass. If you are currently 180 pounds and pretty solid, you shouldn’t eat like a 180-pounder. Rather, you should be eating like a 210 pound man. After all, that is your goal. You need to walk and talk like a 210 pound man. You need to eat, sleep and train like a bodybuilder that weighs 210 pounds. If you do what you’ve always done, then you’ll get what you’ve always gotten! However, if you bump up the protein consumption, train harder than ever, and give your body time to recover, you will definitely see some new muscle gains!
http://www.bodybuildingtoday.com/bodybuilding/does-roid-rage-actually-exist-an-analysis/ When an untrained person thinks of bodybuilders, they typically think of two things: Arnold, and "roid rage". Arnold Schwarzenegger is a world-famous bodybuilder, actor, and politician, and the association with bodybuilding is a positive thing. However, the generic term "roid rage", or the increased anger and aggressiveness, which supposedly accompanies steroid use, is typically the second thing that comes to mind.
Is Roid Rage real? Or is it just another example of overblown negative media coverage and anti-drug fairy tales designed to scare potential steroid users? The phenomenon cannot be completely blamed on outside parties. Many bodybuilders who have been charged with crimes have tried to blame their behavior on compounds they were injecting, not decisions they made. Their lawyers and experts argue for hours that artificial hormones are the cause of their violent behavior, and that they were powerless to stop their actions. The media enjoys such a story, as it elicits both positive and negative responses from viewers, so they run with it.
Studies show that in 2-4% of steroid users, there is a high potential for psychotic behavior. This can include simple angry outbursts, but can also lead to erratic and sudden violent behavior. Is this reliable? First, let's look at the type of people most likely to take steroids. They are very aggressive, driven people who are often willing to put their own desire for muscle mass and strength above their desire to obey the law. They're also the type of people with the motivation and energy to spend 1-2 hours per day in the gym. That means that 2-4% of all aggressive, driven, energetic bodybuilders who don't respect the law have a potential for violence. When you look at the case like that, you realize how small an influence actually has upon people. If only 1 or 2 in 50 "aggressive, driven, law-breaking people" people have the "potential" for violent behavior, the odds are very strong that the vast majority of people aren't going to exhibit any symptoms of roid rage.
If a person is aggressive, artificially high levels of testosterone are going to make him more aggressive. If others characterize a person as a jerk, chances are he will appear to simply be a bigger jerk when on steroids. Steroids increase performance, motivation, drive, and many other factors. As long as the energy and other factors it delivers are used in a positive manner - towards muscle growth and strength gains - I'd say you keep on Ragin'.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more
http://www.BodybuildingToday.com or information on weight training, or supplementation, please visit
http://www.BodybuildingToday.com - the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
What Is The Secret To Building A Lean, Muscular Physique?
You dream of a body that will make the heads of everyone you pass by turn. You dream of a body that will be remembered; a body to flaunt. You spend hours and hours at the gym but the results are not as satisfying as you think they would be. You are getting impatient and ask yourself, what could possibly be wrong? Aside from the heart pounding work outs and balance diet, taking in supplements are also important to fully enhance the growth of muscles. If you walk by a vitamin shop or a health food store or a grocery store, you will be amazed by the number of supplements offered for building muscles.
Without enough knowledge, you might end up with a supplement that gives inferior results. Different supplements also give different results and it is very important that you know which one will best suit your needs. There are supplements that focus more on burning fats while there are some that is best for burning calories. So what really comprises the best supplements for building muscle?
It is important to bear in mind that even the best supplements for building muscle are not enough to give the optimum result that you need. Supplements alone cannot suffice your body's needs. Supplements are not to be taken as a substitute for the regular meal. Their objective is to enhance your diet and not to replace it. One of the most important supplements that your body will need for muscle building is Protein. This building block of muscle growth must be abundant in your system if you are to build muscles. Proper timing is also very important. Protein supplements are said to be best taken two hours before your workouts. There are several protein supplements in the market and sometimes you may have to take one supplement from another until the right one is finally found.
Today, the best supplements for building muscle are no longer just presented in capsule or tablet forms. Protein supplements are now offered in the form of shake, mixed together with fruits that further enhance the effects. The shake may be safely consumed as meal replacement without compromising the nutrients needed by your body. It may be done for up to 2 to 3 times a day. Aside from protein, glutamine supplements are also very important in helping your body recover and assist in the growth of your muscle. It is safe to have it mixed with your Protein supplements and products that have these two supplements will definitely give you the satisfaction that you will need.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more http://www.BodybuildingToday.com or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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