Tuesday, July 15, 2008

Protein, Carbohydrates, and good fats

If you want to build some lean muscle you are going to have eat a healthy eating plan consisting on protein, carbohydrates good fats, and fibrous. And before you start crying about the other crap in your diet you wont miss it, you will be to busy eating LOL

You should be eating at least 6 times a day, i eat 12 times a day. I have very little time or room for junk food. How many times you eat during a day will vary on body type, results you are looking to achieve and the demands you place on your body each and every day. Try to eat at least every 3 hours you are awake, and only eat protein after 6.30 pm.

Protein by far is the number one thing for building lean muscle. Since muscles are made of protein, eating more dietary protein will help you build more muscle.

Proteins are the basic building blocks of the human body. They are made up of amino acids, and help build muscles, blood, skin, hair, nails and internal organs. Next to water, protein is the most plentiful substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles

The best sources are lean beef, poultry, eggs, protein drinks, fish, dairy products, nuts, seeds, and legumes like black beans. Protein builds up, maintains, and replaces the tissues in your body.

What ever weight you are looking to achieve you must eat at least that same amount in grams of protein a day to maintain it. ( if you want to weigh 200 lbs take in 200 grams of protein ) providing you are working out on a regular basis.

Now if you are looking to gain size and muscle you should consume at least 1.5 to 2 times your weight in protein.

There are two types of carbohydrates, simple and complex. Simple carbs are easily digested for quick energy but can also turn to fat if not used immediately. You will find bad simple carbs in soda and junk food.

Complex Carbohydrates give you energy to get you threw the day In order to function properly, our brain requires quite a significant amount of fuel in the form of glucose in order to receive, process, and retain information throughout or daily lives. Without complex carbohydrates, our bodies will tend to feel weakened,and sometimes even faint

Simple Carbohydrates: bananas, raisins, apples, grapefruit, oranges,grapes.
Complex Carbohydrates: Oatmeal, sweet potatoes, potatoes,pasta, rice,corn.

Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while other increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

Good fats: Organic Flax seed oil ( must be kept refrigerated at all times ) Extra virgin olive oil, Omega 3's fish oil.

And last you must eat your vegetables: Broccoli, carrots, green beans, lettuce, peppers, cauliflower, spinach, zucchini.

Want To Know More ? see - Tired All The Time ? Can't Loose Weight ?

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