Think putting yourself on a muscle building diet has to be a painful process?  Whether your goal is fat loss or muscle building, getting proper nutrition is at least 80% of the game. If you don’t have that figured out, you are going to be a long time away from seeing results.

The good news is that your tastebuds don’t have to suffer if you don’t want them to.  There are plenty of ways to get in your proper nutrition while keeping things interesting. If you think gaining muscle means suffering through can of tuna after can of tuna or pounding back a protein shake as fast as humanly possible, you need to think again.

Give one of these recipes a try and you’ll be surprised just how easy it is to eat right, achieve your goals and actually ENJOY your food at the same time.

For all 9 muscle building recipes please…..CLICK HERE

So why does soy have such a bad reputation among bodybuilders? On the surface, it would appear that soy protein is pretty lousy stuff for most athletes. Soy protein has a low BV score of 74. What does that mean? There are several ways of assessing protein quality. You have the protein efficiency ratio (PER), the net protein utilization (NPU) and the biological value (BV). The PER is an outdated measure of protein quality and is not used much anymore by most supplement manufacturers or nutritionists “in the know” about protein quality.

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High Protein Recipes, Low-Sodium Recipes, Low Carb Recipes, and No Sugar Recipes

Anabolic Oatmeal
This recipe will provide a quick nutrient dense anabolic meal that can be used as breakfast or as an awesome post workout meal. This is excellent for the bodybuilder who is looking for a quick fix prior to going to work.

For this recipe and other great bodybuilding recipes please…..CLICK HERE

Did you know there are 45 known essential nutrients (nutrients must come from outside, sources) 13 kinds of vitamins, and at least 20 kinds of minerals that are required in specific amounts for the body to function properly?

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Brought to you by: PROGRADE Nutritional Supplements and PHIL’S BODYBUILDING AND FITNESS FOUNDRY - Get the body that you deserve!

I have seen ‘whey protein’ advertised in health food stores as the source of food protein with the highest nutritional value. Is this correct, and, if so, should I be eating it to ensure that I get enough protein???

The nutritional value of a food’s protein is determined by the mix of amino acids that it contains. Amino acids are the ‘building blocks’ of protein.

Only some amino acids are essential in the adult human diet - that is, they must be obtained from food because they cannot be manufactured in the body. So the nutritional value of protein in a food is determined by the quantities of the essential amino acids in that food.

Apart from human flesh (and there are ethical considerations that generally preclude obtaining protein from this particular source!), the food with the protein of highest nutritional value is usually taken to be the humble egg (although for infants, breast milk is probably the most appropriate ‘gold standard’).

Therefore, one way of rating a food as a protein source is to give the egg the maximum rating and to compare all other foods against this according to their levels of essential amino acids. Whey is the fluid that remains after the curd has formed (largely from the fat component of milk) in the process of cheesemaking. Whey contains not only protein, but also lactose (milk sugar).

The protein in whey (’lactalbumin’) is good quality protein and does make a useful protein supplement. However, it is not correct to state (as some practitioners of alternative nutrition do) that whey is the ‘best source of protein’; it is simply another good source.

Protein is derived from a huge range of everyday foods. Many of the foods that are good sources of protein (meat, fish, eggs, milk/milk products, cereal foods, vegetables such as beans and other legumes) are also major sources of other essential nutrients.

This means that it is better to eat a wide variety of nutritious foods rather than try to derive most of your protein needs from one source (eg from whey).

Brought to you by: PROGRADE Nutrition and PHIL’S FITNESS FOUNDRY - Online Personal Training and Nutrition Programs - Get the results you want and the body that you deserve with a customized workout and/or nutrition program.

Fitness Tip: Meat Is Not The Only Good Source Of Protein - While meat is a good source of protein, egg whites, cheese and seafood also contain this nutrient. Protein is present in plant foods, too, although in incomplete form meaning they are missing one or more essential amino acids.

However, if you pair legumes and grain (beans and rice, peanut butter on whole-wheat bread), grains or nuts with dairy products (macaroni and cheese, pizza, cereal and milk), you can make a complete protein.

Brought to you by: PROGRADE NUTRITION: PROGRADE “WORKOUT” RECOVERY DRINK and PHIL B’s ONLINE PERSONAL TRAINING AND FITNESS PROGRAMS. Make fitness and good nutrition your way of life.

“The folks at PROGRADE may have the perfect muscle repair formula with WORKOUT - a post workout drink that contains what is widely believed to be the ideal ration of carbs to protein for optimal recovery: 2-to-1. Stocked with maltodextrin (instead of processed sugars) and quality whey protein, the drink makes our team”…..Mens Fitness Magazine Review

How much protein do you need? How much protein can your body absorb at once? Will excess protein make you fat? Learn these answers and more!

Protein: it’s the nutrient that is most commonly associated with weight training, yet it’s also one of the most misunderstood! When it comes right down to it, when you train with weights, your body NEEDS protein.

But when it comes to using protein (both in supplement form and in food), there is a lot of confusion. In this FAQ, you’re going to get common sense answers to some of the most controversial questions that people have about protein.

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Are You Cheating Yourself Out Of 50% or More Of Your Hard-Earned Results?

By Nick Nilsson

What Every Trainer, From Beginner to Advanced, NEEDS To Know About Post-Workout Nutrition and The Four-Hour
Window of Opportunity.

I have one question for you. What is your post-workout nutritional regimen?

If you answered “nothing,” you are cheating yourself out of results that are rightfully yours. You may be wasting as much as 50% of your effort in the gym by not maximizing your post-workout nutrition!

When you exercise, your body burns carbohydrates for energy and breaks down your muscle tissue (especially if you are weight training). Immediately after a workout, the body has an enhanced ability to utilize nutrients such as glucose (sugar) and protein (your body’s main building blocks) in order to rebuild and recover from your exercise.

What this essentially means is that your body is turbocharged and ready to grow! This period of power lasts for approximately four hours after a workout, hence the name “Four-Hour Window of Opportunity.”

Taking in nutrients immediately after exercise helps you to recover faster and feel better after a workout. This can help you to not only gain muscle faster, but also keep your metabolism fueled so that you lose fat at a faster rate too!

But what happens if you don’t eat immediately following a workout? Let me put it this way: it’s definitely a situation you want to avoid.

First, your body starts breaking down muscle tissue in undamaged areas of your body in order to get raw materials to help repair the areas you just worked. Over time, this will result in a loss of muscle from your whole body.

Stress hormones in the body (primarily a hormone called cortisol) speed this process along. The stress hormones are produced because working out is a stress on the body - it’s a totally natural but results-stopping reaction. How do you control the effects of cortisol? You eat as soon as you can.

But what do you eat after a workout to maximize your results? Both protein and carbohydrates are important for fast recovery.

Protein - Immediately following a workout (within a few minutes of completion) take in some protein. The easiest and best way to do this is in the form of a protein powder (whey is an excellent choice), though a food source such as milk will do.

Taking protein gives your body something to rebuild with instead of tearing down its own muscle tissue for raw materials. Do not take protein right before a workout as it will just sit in your gut and possibly cause bloating. Try to get about 30 to 40 grams of protein in as soon as you can after you’re done.

Carbohydrates - Take in about 60 to 100 grams of carbohydrates to help the body refuel. Your body is most efficient at rebuilding its carbohydrate stores immediately after a workout. It’s important to take advantage of this period.

A few common examples of healthy carbs to take after a workout include juices, fruits, and sports drinks. Examples of protein foods include milk, eggs, poultry, fish, meat, or soy products. Flavored yogurt is an excellent example of a post-workout snack. It contains carbs, protein and calcium all in one.

Post-Workout Meal - About one hour after your workout, take in a high quality source of protein (as in the examples above) and a good supply of carbohydrates such as grains, potatoes, cereals, etc. At this time, the body has settled down from the stress of the workout and is looking to rebuild.

If you’re looking to get as much from your workouts as you possibly can, you can see that post-workout nutrition is critical. By supplying an ample amount of raw materials right after you’re done, you will be preventing the body from breaking itself down in order to recover. This means more results from the effort you put into your workouts!
——————
Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including “Metabolic Surge - Rapid Fat Loss,” “The Best Exercises You’ve Never Heard Of,” “Gluteus to the Maximus - Build a Bigger Butt NOW!” and “The Best Abdominal Exercises You’ve Never Heard Of” all available at (http://hop.clickbank.net/?muscled1/betteru). He can be contacted at betteru@fitstep.com.

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• 200 Calories, 14gms protein, 31gms carbs: it takes the guesswork out of planning your post- workout/activity meal
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Here’s just a glimpse at what this mind boggling formula will help you do:

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Mens Fitness Magazine Review…“The folks at PROGRADE may have the perfect muscle repair formula with WORKOUT-a post workout drink that contains what is widely believed to be the ideal ratio of carbs to protein for optimal recovery: 2-to-1. Stocked with maltodextrin (instead of processed sugars) and quality whey protein, the drink makes our team”

Hi, this is Registered Dietitian Jayson Hunter, head of research and development for Prograde Nutrition

If you’re an athlete or a very experienced fitness enthusiast you’ll find everything you need for serious results right here.

Prograde Workout, which got a glowing review in Men’s Fitness by the way (see below), will provide all the pre and post workout nutrition you need…

“The folks at PROGRADE may have the perfect muscle repair formula with WORKOUT-a post workout drink that contqins what is widely believed to bbe the ideal ratio of carbs to protein for optimal recovery: 2-to-1. Stocked with maltodextrin (instead of processed sugars) and quality whey protein, the drink makes our team”…Mens Fitness review

For all the great PROGRADE products for optimum performance, please…..CLICK HERE