“Don’t use the crutch “It’s genetics” as it counts for 15% of the equation when it comes to your resting metabolic rate you still have 85 % of the equation which is under your control i.e. training, nutrition supplementation and to some extent environment.”—Kelechi Opara
So In the last couple of days I was contacted by someone on facebook I do not know saying “I noticed you take your fitness very seriously. You look like you are in good health. What kind of supplements and products do you use?”. I Sit and think to myself who the hell is this? I answer “I don’t take any supplements. Why do you ask?”. The he hits me with this “your physique is amazing Reason why I ask is because my family and I own a Sports Nutrition company. I always keep my eyes open for people I feel could represent our brand very well. This maybe a shot in the dark, but would you be interested in getting some information on possibly doing some part time endorsing or using our Sport Nutrition products?”. I look up to my Fiancee and ask her what do you think? Is it a good idea? She says "Yes babe endorsing means money". I think like hmm should I see what this is really all about? What do you guys think? I started all this healthy, fitness stuff just to be in shape and its taken a whole life on its own. Don’t get me wrong I’m happy to be noticed my whole thing was to inspire and this might give me the opportunity to do so.
Are you bulking or cutting? If cutting, can you show us your diet? Thx!
Honestly I have no Idea lol. I want size but I also want to be lean with an athletic physique. I still have some fat and loose skin in my mid section and chest that Im trying to lose. So Im probably looking to cut right about now. As for my diet I don’t have one I eat Lean, I eat Green, and I drink Clean (water all day everyday) thats all. Heres a quick list of what I eat Fish, Chicken, Turkey, Egg whites, Whole grains, Some dairies like Pepper Jack Cheese and yogurts (which ever is on sale), Fruits. This is what comes to mind.
Not sure why your workouts seem to be effortless one day and a nightmare the next? Take a hard look at your pre-workout nutrition. Feed your body junk, and it will perform poorly. But give it nutrient-rich, energy-dense foods, and you’ve got a much better chance of feeling energetic, setting personal records and performing up to your potential.
Improve your performance by examining pre-workout nutrition in three categories: food, hydration and supplements.
Food Many athletes’ eyes glaze over when they start reading about nutrition, but you don’t have to make things complicated. Just focus on protein, carbs and fat.
Protein contains the amino acid “building blocks” for muscles. Picture the amino acids as the bricks you need to build a house. If you don’t supply the bricks, your muscles won’t be able to repair themselves and grow.
Protein needs vary from person to person. Ideally, you should consume roughly two grams of protein per kilogram (which equals 2.2 pounds) of bodyweight a day. Before a workout, you don’t want anything sitting too heavy in your stomach (that is unless you want it to make a reappearance on the gym floor). Around 20 to 30 grams of protein from chicken, fish, steak, cottage cheese or eggs is ideal.
Carbohydrates provide the quick-release energy you need to get through tough training sessions. Carb needs vary depending on your goals, body type, weight and genetics, but you should try to consume 30 to 50 percent of your daily carb intake one to two hours before your workout. Try for nutrient-dense carb sources like oats, sweet potatoes and brown rice to sustain workout intensity.
Finally, consider your fat intake. Fat is a source of more sustained energy than carbs, which means it won’t really help you unless your training lasts more than a couple of hours. Don’t go out of your way to add fat to your pre-training meal, but don’t sweat it if you choose a slightly fatty protein source, such as beef or salmon. The fat won’t directly improve your performance, but it won’t have negative effects either.
Hydration Dehydration is a major cause of poor performance. Although you don’t want to feel bloated from drinking too much water before training, you certainly should make every effort to avoid dehydration.
Two hours before your workout, fill a bottle with 32 ounces of water, and sip it at regular intervals until you start training. Refill it again when you get to the gym, and make sure it’s all gone by the time you finish your workout.
If your session is over an hour or you’re training in intense heat, consider asports drinkwith added minerals and electrolytes to help replenish the ones you lost through sweat. Alternatively, adding a pinch of salt and two to three ounces of pure fruit juice to your water also works well.
Supplements Supplementsare not a necessary part of pre-workout nutrition, but they can be useful. Although no supplement can dramatically improve your performance, some can provide that extra edge you need to beat your competition.
Some of the most common pre-workout supplements include:
Beta Alanine: Helps prevent fatigue by buffering hydrogen ions and lactic acid
Creatine: Increases Tri-Phosphate, the fuel your muscles need for maximal contractions
Caffeine: Increases mental focus, energy levels and concentration
Pre-workout nutrition doesn’t have to be confusing. Simply by tweaking your diet to get protein and carbs from quality sources, stay hydrated and use supplements strategically, you’ll set yourself up for some fantastic workouts.