Protein is the building blocks of the body and is crucial for maintaining and improving lean muscle. It is important to consume protein immediately after resistance training, this is due to the increase of protein synthesis and muscle breakdown. If a high protein meal/shake is not consumed during the recovery period muscle breakdown will exceed synthesis and a loss of muscle mass will occur.
Studies have highlighted that consuming up to 20g of protein per serving may dramatically increase muscle growth. Foods rich in protein include, meat, fish, dairy, nuts and beans.
Protein is broken down into amino acids which are then absorbed into the blood stream. There are twenty amino acids, nine of which are considered essential because your body cannot synthesise them and must be consumed in your diet. The non-essential amino acids can be synthesised from one another. When your body is deficient in even a single essential amino acid, it will break down muscle tissue to obtain it.
Essential amino acids: beef, pork, chicken, turkey, eggs, soybeans, Quinoa.
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Carbohydrates (carbs) provide essential fuel for everyday life and demanding physical activity. Consuming carbs at the correct times within your training schedule will provide a positive effect, however excess carbs can be stored as body fat. Therefore it is important to understand their role within your diet.
Simple Carbs are broken down quickly and are useful when energy is needed instantly, such as directly after a high intense workout. Simple carbs can be found in table sugar, candy, cake, white bread, fruit juice.
Complex carbs can improve your digestion, eating a diet composed of 45 to 65 percent of carbohydrates helps ensure positive energy levels, exercise performance, moods and overall function. Complex carbs are high-fibre foods which help stabilise blood sugar and are broken down more slowly. Complex carbs include, vegetables, potatoes, oatmeal, brown rice.
Fats are actually a vital component in a healthy diet. Monounsaturated and polyunsaturated are classed as ‘good’ fats. These good fats can help reduce body fat, decrease heart disease and decrease muscle soreness. Foods high in monounsaturated fats include, Olives, Avocados, nuts, nut butters and sesame oil. Foods high in polyunsaturated fats include, corn, flax seeds, tuna, salmon and soy-milk.
Avoid Saturated fats and trans fats, or “bad” fats, they increase your risk of heart disease, high cholesterol and other diseases. These bad fats occur naturally in meat, but their main dietary source is packaged baked products such as cookies, cakes, breads, and crackers, as well as fast foods and some dairy products.
Weight Loss tips
Calories output versus Calories input
If you burn more calories than you ingest naturally you will loose weight. Regular exercise and a controlled diet will provide you with a healthy weight. Please consult your doctor if you are concerned about exercising.
Graze don’t binge
Eat little and often, this will ensure your body is always getting the macronutrients and micronutrients it needs, this will speed up your metabolism and keep you healthy. You should be eating 6-8 small meals per day. Try to limit each portion size to the size of two of your own fists.
Be careful with Carbs
Consume your carbs in and around your training schedule. Stay away from simple carbs such as chocolate, sweets and cakes. Aim for complex carbs such as veg, potatoes and brown rice.
If you starve yourself your body will breakdown muscles for fuel. Your body will adapt to conserve energy supplies forcing your metabolism to slow down. However when you eventually consume food again this will result in you gaining more weight than you had previously.
Water helps to cleanse the blood of toxins particular within the breakdown of fat cells. Dehydration will effect the performance of your training, it can impair strength levels, intensity and endurance. Consume at least 2.5 litres of water each day with a further 500ml for every hour of training completed.
To gain weight, you need to eat more calories than your body uses each day. You need to do this regularly. It’s not enough just to have occasional extra snacks. Aim to eat 1-1.5 grams of protein per pound of bodyweight and 2-3 grams of carbs per pound of bodyweight each day. If you are having trouble eating enough protein or carbohydrates you can substitute food for a Napa mass extreme shake.
Pay special attention to your post workout shake, maximise growth by consuming a Napa elite whey protein and a fast acting carbohydrate. Adding Napa creatine (5 grams) and glutamine (5-10 grams) to the shake will further enhance recovery and effectiveness.
Don’t neglect rest, Your workout will serve as the stimulus for muscle growth but if you are not getting adequate rest you will falter in gaining size.