Nutrition Handouts

What is the most important component in building muscle size? Well lets say I was a magical genie and by a nod of my head I gave you the world’s best home gym. I mean every piece of equipment you either needed or just plain wanted. And what if I bestowed upon you the best training program. Yes, I if I were really a genie you would just wish yourself a great body right? Well I’m not that type of genie. You have to work for it. And now lets say you were only allowed to ear 1100 calories a day. How big would you body get?
NOT big at all.
Proper nutrition is as or more important than training. The muscles in order to grow must have at least these 3 key elements:
Progressive Overload: You must continually push yourself to increase the weight or resistance used in your workout, whether you are using free weights, reistance bands or any other exercise equipment. Nutrition: Your body must have the proper amount of protein. For practical muscle-building and body-composition improving purposes, the important thing is to consume between 25-50 grams of complete protein (depending on your needs) every three hours Rest: You want to give your body enough time to recuperate and rebuild the muscle. The major benefit of training is that it breaks down muscle tissue. The better your immune system and the higher your natural testosterone levels the more muscle and you will be able to put on. Unfortunately all of us men are fighting the clock on this one.
Protein Powders Protein powders can be a very useful supplement. I use them myself – although I do not depend on them. Your primary source of nutrition should come from whole foods.
One thing you want to keep in mind when considering protein supplements is that much of the information about supplements comes from the companies that sell them, and they often make it sound like you NEED to use them or that they are superior to food.
The next time you read an article about protein supplements, keep in mind who is writing the article. Don’t be surprised if you get a sales pitch at the end of the article with an 800-number for easy ordering. This is why I recommend guys like Will brink, who are independent researchers.
Then you have endorsements. If a bodybuilder ever recommends a particular brand of protein, or makes outrageous claims like, “I gained 15 pounds of solid muscle just by switching to brand X protein”, check to see if they have an endorsement contract.
I have to laugh when I read that a bodybuilding champion claims to have built their physique by eating 50-80% of their calories in the form of protein powder, while they have a contract with the company that makes it. If anybody is extremely gung-ho about a particular type of protein, look for the bias – it’s usually there.
End Of Part 1- In Part 2 you will discover the one type of protein that builds muscle super fast!
http://www.goarticles.com/cgi-bin/showa.cgi?C=331686