Nutrient timing the energy phase

Know when it's time to eat and what to eat for increased and sustained energy

 

The energy phase of nutrient timing targets your energy needs during your workout. By implementing the energy phase of nutrient timing you’ll be feeding your body what it needs at the time that it’s needed. During a workout you need the energizing benefits of carbohydrates and the amino acids of a quality protein source.

During your workout your body is in constant overdrive to keep up with the energy requirement to perform everything that you demand, obviously the harder you work the more energy you’ll need. By making a drink that consist of a 2 to 1 part carbohydrate/protein solution equaling .8 grams of carbohydrates and .4 grams of protein, you’ll be giving your body the fuel it needs. It's also advisable that you dilute your solution more so than usual as this will help with digestion while also providing water to your working muscles. In the chance that you don’t to make up your own concoction or you just want something quick and easy so that you can get to the gym faster then I would recommend Surge Workout Fuel. It’s a quick mix and go formula that actually provides the exact nutrient ratio that you need.

During the energy phase of nutrient timing you can either drink down your workout meal right before your workout or take it with you. I prefer to bring mine to the gym with me simply so that I’m not trying to chugging something down in 5 minutes, you’ll have to decide which preference works best for you. Make sure you check back next week as we cover the basics behind the anabolic phase of nutrient timing.

Using Nutrient Timing to your Advantage

The basics prior to implementation

How much to eat and what to eat has been the center of nutrition for some time. Another important factor in reaching an optimal level of nutrition is when to eat. Knowing what to eat at what time is the heart of nutrient timing.

Nutrient timing can be split into four parts, energy, anabolic, growth and rest. I will be concentrating on each of these phases in the coming weeks. Before I go into each phase, I thought I would just look at why nutrient timing is vital.

By implementing nutrient timing throughout the course of the day your body is consistently being fed the nutrients that are needed at specific times, prior and during training, during recovery, during growth and at final rest. You will literally be giving your body what it needs at the time that it needs it. Feeding your muscles will begin to have new meaning to you as you put the basics of nutrient timing to work.

I tend to compare nutrient timing to training. You perform a specific type of training to get the results you want whether it’s increased endurance, rapid muscle growth or even goal orientated fat loss. This is basically the same with nutrient timing, in that you’ll be eating a specific way and at specific times to reach your specific goals. Once you make this connection and you’ll once you’ve been actively eating with nutrient timing in mind you’ll discover how important your goals are in your diet. More importantly, your body will begin to feel better and work for you instead of against you.

Next week I’ll be going over the energy phase of nutrient timing.

Anabolic Cookbook that makes extra Protein Taste Great

Any serious athlete knows that proper nutrition is as important if not more important than training is. As an athlete, you’re constantly trying to eat the right food in the right amounts at the right time. Let’s be honest, this isn’t as easy as it should be. Just consuming enough protein can at times seem impossible, short of drinking the bulk of your meals and we all know that protein shakes regardless of flavor can become boring and redundant.

The good news is that you don’t necessarily have to drink your protein. Dave Ruel has developed a great cookbook titled Anabolic Cooking. It’s filled with nutritional tips and strategies as well as over 200 recipes. I came across this book a little over two weeks ago and I’ve never been more satisfied in a recipe book before. Boring Bland chicken will never be eaten by me again.

In addition to recipes, he has laid out separate meal plan examples developed by calorie intake. One of my favorite recipes is muffins that come out to a little over 500 calories, however it takes 3 muffins to reach that amount of calories, and I only eat one of them and then usually add something else of my choice. So as you can see you can use this book to customize your own meal plans or strictly follow his. You have complete freedom in how you want to use this book and regardless of how you use, your body will finally have the anabolic advantage without suffering through meals that taste horrible.

 

The performance of an Athlete is as much physical as it is mental

Utilizing physical and mental strength will lead to athletic excellence

Have you ever felt like you weren’t really meeting your full potential? Maybe you have felt like something was holding you back or like your training just wasn’t enough. More often than not the problem is more mental than physical.

Anybody can get up and train each day, not everyone can train hard while also utilizing mental strength. What do I mean? Becoming an athlete requires mental strength, it requires the ability to reach into your inner core and push beyond normal expectations. It’s the mental strength of an athlete that pushes success and gives the physical strength they need to live the life that will lead to greater achievement.

Don’t take my word for it, trained psychologist have now moved into the athletic lifestyle. Sports Psychologist work to not only improve mental and emotion states, they also strive to prevent harmful behavior that appears in athletes from time to time. Sports Psychologist has also made programs that athletes can work through to reach improve their mental strength and achieve better results.

One of the best programs available is Mind of the Athlete, developed by Sports Psychologist Jarrod Spencer. His program is an extensive program that contains 16 worksheets and videos along with 10 CD’s covering 10 hours of content. The Mind of the Athlete program walks athletes through an extensive approach to get deep into barriers while also improving mental strength. This program includes exercises that promote inner sharpness, increases confidence and promotes automatic motivation. If you’re looking for something to give you the edge you’re missing you should really consider entering a program designed to promote mental strength. 

Las Vegas Honours Mohhamed Ali

"The Peoples Champion"

ESPN and ABC we'll be airing a charity benefit that took place at MGM Grand Garden Arena in Las Vegas where Muhammed Ali was honored and recognized following his 70th birthday last month January 17th. Muhammed Ali was an incredible Kentucky born boxer with an amazing record of 56 wins, 5 losses and 37 knockouts. During any of the Muhammed Ali fights he fought with the determination and dedication of a champion, he was deservingly coined the people's champion and was a true champion athlete.

Muhammad Ali had continued to fight beyond a Dr. Recommendation to retire. As a result many speculate that his development of Parkinson’s was brought on by one too many blows to the head. It is hard to say for certain whether or not his fighting career caused his Parkinson’s or if you would have had Parkinson’s regardless, what is certain is that even though Muhammed Ali developed Parkinson’s he didn't lie down for it.

Muhammed Ali went on after his fighting career ended to become an asset to civil liberties. Mohammed Ali has tirelessly fought for the rights of others, he places the needs of others before himself and as a result has helped to better the lives of the unfortunate around the world. Muhammed Ali never stopped fighting, he merely changed his arena, his opponents, his style and his reasons. He may no longer use his physical strength, though that has hardly taken away from his strength. Muhammed Ali was once considered the peoples champion as a boxer and he has become the peoples champion to the world.

Using the Mental Approach to Training

Become stronger, faster and more confident

Do you work out with one goal in mind? Do you strive during every single training session in an effort to win your next contest or sporting event? If you’re like everyone else you do, yet you never quite make it, not completely anyways. So what are you missing?

Chances are you aren’t facing your training with a mental approach, most people don’t. Regardless of how hard you train or how well you eat, you want reach you optimum performance if your mind isn’t in it. You have to be as strong mentally as you are in the gym or on the track.

The mental approach to training starts before you even begin to train. When you wake up the first image that should go through your mind is you winning and achieving whatever it is that you’re working towards. See yourself placing first ahead of your competition. The first thought that should enter your head is “what are you going to do today that will push you beyond where you were yesterday?”

Using the mental approach will connect you with your body. It’ll fill you with a higher level of confidence than you even knew that you had. Champions are made as much mentally as physically, you have to have both inside of you if you want to become a champion within your sport. If you’d like more information on the mental approach to training then I would suggest picking up a copy of a book that breaks down the mental approach to training, there are numerous books on this subject. If you’re not an avid reader then just start seeing your training and evaluating your training, with time your mind will connect with your body.

Understanding Your Body Type - The Endomorph - Part 4

A few changes will get results

If you seem gain weight easily and struggle for months on end to lose weight then you just might be an endomorph. Don’t worry you can still reach your goals by making a few lifestyle changes. You simply need to understand your body, address your diet needs and step up your fitness routine.

Endomorph Body Type

What exactly is an Endomorph? An endomorph is characterized by a round body, often referred to as a pear shape. Endomorphs tend to have a slower metabolism and therefore struggle when trying to lose weight. Another less commonly known characteristic is a constant tiredness or sleepiness.

Endomorph Diet

Endomorphs should strive to limit fat intake to 20%. Endomorphs should also eat less carbs, with the bulk of carbs coming from healthy natural food, such as fresh fruits and vegetable and whole grains. An endomorphs protein intake should be raised, however keep in mind that you’ll want to make sure that you are eating lean proteins found in fish, chicken and whey protein. You should eat a diet that has protein at each meal, so that you don’t inadvertently get a carb spike. You should also make sure that you are eating healthy fats such as flax oil, olive oil and healthy nuts.

Endomorph Workouts

If you’re an endomorph then you’ll want to concentrate on muscle development while also relying on cardio to burn excess fat. You should develop a routine that has you weight lifting 2 days followed by a day of only cardio, repeat so that you complete 6 workout days. Another thing that can be beneficial is to perform weightlifting circuits so that you have less rest between sets.

Understanding Your Body Type - The mesomorph - Part 3

The natural athlete

If everyone around you thinks that you have the best of both worlds then you might be a mesomorph. If you’re a mesomorph then you have a natural athletic build characterized by “large bone structure, large muscles and a naturally athletic physique”, according to Muscle and strength.

So naturally if this is your body type then you’ll want to know how to get the most out of the mesomorph body that you have. To capitalize on what you have we’re going to look first at diet, followed by training.

Diet

Mesomorphs are characterized by being quick gainers. On one hand this is great as muscle develops quickly with often less effort than other body types. Unfortunately, fat can also be gained quickly. To ensure that muscle is being gained and not fat, mesomorphs should eat a balanced lean protein rich diet and pay close attention to their overall calorie intake. Remember it doesn’t take very many extra calories to gain extra weight.

Training

The Mesomorph body type will excel under a training schedule that includes both cardio and weight training with a higher emphasis on weight training. A good rule of thumb is to complete 20-30 minutes of cardio 3 days a week and a solid weight training regimen 5 days a week. This will promote muscle growth and burn excess calories without risking burning off to many calories that can limit muscle growth.

Following a solid diet and workout routine will help you to achieve the maximum results that your mesomorph body is already designed for. Remember though you can gain fat just as easily as you can gain muscle, too much of a good thing can hurt your progress. Eat ad train and you will naturally grow.

Understanding Your Body Type - the Ectomorph -Part 2

Eat train and grow Ectomorph, you can do it

So you think you’re an ectomorph. Don’t worry, you can still bulk up you just have to change a few things around. Really you just have to forget everything you ever learned and start all over.

What is an Ectomorph? An Ectomorph is a body type that is characterized by long arms and legs, thin shoulders, lean thinner muscles and a shorter upper body than most. Ectomorphs find it near impossible to gain muscle under normal conditions. By following a diet and workout routine designed for an ectomorph, muscle gains will naturally follow.

Ectomorph Diet

If you are an Ectomorph then you need to follow a bulking diet. Choose protein supplements that are a little heavier than the usual protein powders. Eat solid foods that are nutrient dense. You’ll also want to make sure that you are eating at least 500 calories more than you burn. It is however important to eat healthy muscle building food, limit processed food and concentrate on a diet of lean proteins, healthy fats and healthy carbs.

Ectomorph Workout

An ectomorph needs to take part in a muscle bulking workout. Increase your weight and reduce your reps to 8-10 max. This will be geared more towards muscle building than the standard 12-15 reps with less weight is. As for cardio, you can do it you just need to be smart about it. If it’s hard for you to put on muscle then the last thing that you want to do is jump on the treadmill and run full speed for an hour. Instead do shorter and lower impact cardio sessions. A good example would be to bike for 30 minute.

If you’re not an ectomorph, no worries I’ll be discussing each body type in their own individual posts. Next week I’ll be going over the Mesomorph along with the diet and workout program that will benefit the most. 

Understanding your Body type - Ectomorph, Mesomorph, Endomorph -Part 1

Reach athletic goals by understanding your body type

Does it seem like no matter what you do in or out of the gym you just can’t seem to get the results you’re after? This can be frustrating and even detrimental to your state of mind. Determining your body type can aid you in your ultimate goal.

There are three main body types and two combination body types. Knowing which body type that you have will help you to cater to your individual body type and get you to where you want to be.  The first part of this six part series will be an introduction into each body type, followed by future post that will provide a thorough explanation of each individual type along with eating tips that go along with individual body types.

Ectomorph

Ectomorphs tend to have a smaller build, they have smaller joints and lean muscle they tend to be thin with the least width. An ectomorph has the fastest metabolism and has the hardest time gaining any muscle. They also have the highest catabolism risk which will be covered in detail in the next post.

Mesomorph

Mesomorphs are the envy of many body types, they gain and lose with ease. Mesomorphs are known for having a larger build, larger muscles and larger bones. They tend to have higher strength, naturally. The diet of the mesomorph is vital, as their one downfall is that though they can lose easily they can also gain easily.

Endomorph

Endomorphs tend to have a short and stocky build, they also have a slow metabolism and gain fat very easily. Fortunately they do have naturally strong muscle which is a great platform for developing muscles. Under the right diet and exercise routine they can achieve their goals with a little extra work.

 

Ectomorph/Mesomorph

This body type has characteristics of both the ectomorph and the mesomorph. Sometime this is helpful as it eases the difficulty that an Ectomorph has though it can also have the opposite affect and create weight fluctuations that a true ectomorph wouldn’t experience. Diet and exercise routines are essential to this body type, under the right conditions this body type can excel.

Mesomorph/Endomorph

Like the Ectomorph/Mesomorph the Mesomorph/Endomorph has qualities of both body types, the Mesomorph and the Endomorph. The right exercise program combined with the right diet can help this combination body type see results. Determining which traits of each group are in this body type combination on an individual level is actually rather easy if you know what to look for, this will be explained in full detail when this post is covered.

Look next week for the Ectomorph post. This post will cover specific traits, proper diet requirements and the specifics of workout routines aimed towards an Ectomorph. 

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