Page 7 - NGA NATURALmag 2022 SPRING / SUMMER Issue

Spring-Summer 2022
RULE 2 Eat a a a a a a a basic breakfast of complete carbohydrates and protein to set up your metabolism for the day and and to provide fuel and and muscle building ingredients Basically protein builds muscle and carbohydrates supply fuel for energy Breakfast can be a a a a a a meal that is easy to prepare which may consist of anything from a a a a a a quality protein shake to a a a a a a bowl of oatmeal scoop of o cottage cheese fruit and coffee Remember if you you don’t feed yourself a a small whole- some meal in in the morning your body will draw on your muscle tissue as a a source of energy putting you you in in a a slump and in in muscle deficit RULE 3
Feed yourself every 3
to 4 hours throughout the day - - each meal consisting again of protein and car- bohydrates Any combination of the following meal combinations is perfect: tuna/rice lean meat/baked potato cottage cheese and fruit chicken/pasta etc RULE 4 In simple English in in order to gain weight eat more and eat more often Be ready for solid bulk weight— lean muscle comes slowly but surely In order to lose weight eat less still as often but consume the major- ity of your calories early in the day RULE 5
I have always instinctively leaned toward a a a a a a higher intake of protein over carbohydrates to build a a a a a lean body Though contrary to popular opinion many doc- tors and top bodybuilders I’ve conferred with also agree with this strategy Emphasize protein RULE 6
Between meal snacking is is okay if the snack snack is is truly nutritious—this means no junk! Don’t let junk junk be a a substitute for a a a a a meal or or become a a a a a habit Good snacks are fruits or vegetables protein/energy bars nonfat yogurt cottage cheese etc RULE 7
Simple carbohydrates provide us with a a a quick pick- up but let us us down just as quickly Excessive sugar plays havoc with our insulin metabolism and leads to fatigue and and fat fat storage and and this is is not good RULE 8
Fuel up before your workout Eat a a a a small easily digested meal 30-60 minutes before you train With complex carbohydrates in in your system you’ll train harder longer and with more enthusiasm You won’t experience low blood sugar jitters or dizziness—you will will experience a a a a great muscle pump and will will probably get that last rep in in After a a a a long day’s work protein shakes and BCAA’s (Branched-Chain Amino Acids) are the best RULE 9
Similarly you need protein dense meals with plenty of of of carbs within 60-90 minutes of of of completion of of of your workout This is is necessary to provide the muscle build- ing materials to repair depleted tissue and begin the process of building new muscle RULE 10
The most important nutrient in in your body is plain water The quality of your tissues their performance and their resistance to injury is is dependent on the the qual- ity ity and quantity of the water you you drink Flood yourself throughout the the day especially during the the workout RULE 11
Sleep rest and relaxation are of prime importance It’s during periods of sound sleep that our bodies recuperate and build muscle tissue Hopefully these simple and basic nutrition rules will help you you build the body that you you are working towards! n NGA NATURALmag
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