Eggs are a fantastic choice for athletes. They’re a complete protein (they contain all nine of the essential amino acids), with a large egg delivering about seven grams of protein, as well as a range of other nutrients. This means they are not only a perfect way to start the day, but they are also a great post-workout option for muscle recovery. There used to be some controversy over the yolk, owing to its cholesterol content, but now we know egg yolks are perfectly safe to eat and they’re also packed with goodness. For example, the yolk is one of the richest sources of the nutrient choline, which is vital for efficient neurological function and reducing inflammation.
• Eggs—The Grand Daddy of all foods. I like to have 1 whole egg for every 3 whites. So breakfast might include 6 egg whites and 2 whole eggs.
• Liquid Egg Whites—This is just pure egg whites. More convenient than cracking all the eggs and discarding the yolk but will cost you a little more.
• Skinless Chicken Breast or Cutlets—Lean, inexpensive, high quality protein; staple of every diet.
• Lean Ground Turkey—Lean high quality protein. Little more expensive than chicken breast.
• Top Round Steak—Lean cut of meat. Has more fat than chicken but great source of meat. Definitely something you want to have in the off-season and can be eaten while dieting in moderation.
In order to gain weight (muscle), you must increase your calories. This does not mean you can eat McDonald's or Wendy's every meal, since you would be increasing your calories. You could do that, but I wouldn't recommend it unless you want to look like a blimp.
An easy way to do this (especially if you are stuck at the same weight) is to track your calories. When you find out how many calories you are eating which maintaining your weight, add 250-500 calories each day, and by the end of the week see if you gained any weight.
Don't forget that 3500 calories is equal to one pound. So theoretically, if you increased your calories by 500 each day for a week you should gain a pound. Now let me explain something to you; this isn't as easy as you may think. You can't just eat some Twinkies or eat a cake.
You still need to be eating clean to ensure you don't gain fat. Yes, during your bulking phase, you will gain some fat. But do not get worried about this unless you are gaining a lot of fat, in which case you need to look at your diet and clean it up more. It would be a smart idea for you to write down your weight once a week on the same day and at the same time.
This will help with the accuracy of your results. You can also get your body fat measured once per week to see how much fat you are gaining. Like I mentioned before, if you are gaining a lot of fat, re-evaluate your diet.
Water is key no matter what you are trying to accomplish. Staying hydrated increases protein synthesis, so you will make better use of the protein you ingest. Water is also a good way to stay hydrated without adding sugary drinks like soda and tea.
Strive for at least a gallon of water per day. If you sweat a lot during your workout, you definitely should be shooting for more than a gallon per day. An easy way to track your water intake is to carry around a gallon jug wherever you go.
When it's empty, you know you got your gallon in. At that point you can refill and start over. Water also keeps your metabolism up due to the oxygen content in the water.
Post-workout meals are very important. You can think of it as an old coal train. You throw a whole bunch of coal in to start the train and then you stop giving it coals. What eventually happens? The train stops. Same goes with your body. The food you eat pre-workout gets used as fuel for the body during exercise.
Then as your workout comes to an end, the fuel has surely run out and it will be starving for more to grow. If you don't feed your body, it can't grow. And it is especially needed post-workout because that is when your body absorbs nutrients best.
Fish oil gives you EFAs which are the "good fats" that we all need. Fatty acids are a necessity which most people don't understand. They are important for cellular, heart, and metabolic health. We do not get enough good fats in our diet each day, so supplementing with fish oil is a must.
In this video, Hanna is talking about how to think regarding your nutrition before, during and after workouts! She talks about the biggest mistakes you can make, the main DO'S and DON'TS when it comes to food together with training. With the right nutrition together with your workouts and also the best timing, you will achieve the best results!
Amino acids are the building blocks for protein. Without protein, gains are minimized. Amino acids are also used to help the brain function properly. Everyone needs BCAAs to help build muscle and recover. Yes, protein powder has amino acids in it, but look at the nutrition label and if they are in low doses, then it is best to get yourself some BCAAs.
Weight-gainer supplements often come loaded with protein, carbs, and even fats, so you can quickly increase your calories. Some products enable you to consume more than 1,000 calories in a single serving! They're also called mass gainers, gainer shakes, or weight-gain proteins.
Pre-workout supplements are good for one thing: helping you get the most out of your training sessions. They usually contain ingredients like vasodilators, which can help you maximize muscular pump—which, let's remember, is one of the primary drivers of muscle growth—and also help you maintain energy and intensity during training.
Consuming nuts regularly can help a person to gain weight safely. Nuts are a great snack and can be added to many meals, including salads. Raw or dry roasted nuts have the most health benefits. Nut butters made without added sugar or hydrogenated oils can also help. The only ingredient in these butters should be the nuts themselves.
Avoid the neurotoxin Botox and other more invasive procedures and look to nature instead. Antioxidant-rich and hydrating natural actives can lift and protect the skin naturally. And, one of the ingredients in quality organic skin care serums is Pullulan, which has an instant lifting effect, naturally! It is a polysaccharide produced from starch by cultivating the yeast, Aureobasidiumpullulans. It provides an antioxidant effect as well as an instant lifting effect that helps improve the overall texture and appearance of the skin.
1. Egg Whites
5. Lean Red Meat
6. Slow-Burning Carbs Or Low Glycemic Carbs
8. Whey Protein
These breads contain complex carbohydrates, which can promote weight gain. Some also contain seeds, which provide added benefits.
Six ounces of salmon will contain about 240 calories, and salmon is also rich in healthy fats, making it a good choice for those looking to gain weight. It also contains many nutrients, including omega-3 and protein.
Dried fruits are rich in nutrients and calories, with one-quarter cup of dried cranberries containing around 130 calories. Many people prefer dried pineapple, cherries, or apples. Dried fruit is widely available online, or a person can dry fresh fruit at home.
Dark chocolate is a high fat, high-calorie food. It also contains antioxidants. A person looking to gain weight should select chocolate that has a cacao content of at least 70 percent.
Cereal bars can offer the vitamin and mineral content of cereal in a more convenient form. A person should look for bars that contain whole grains, nuts, and fruits. Avoid those that contain excessive amounts of sugar.
Milk offers a mix of fat, carbohydrates, and proteins. It is also an excellent source of vitamins and minerals, including calcium. The protein content of milk makes it a good choice for people trying to build muscle. One study found that after a resistance training workout, drinking skim milk helped to build muscle more effectively than a soy-based product. A similar study involving women in resistance training showed improved results in those who drank milk following a workout.