In today’s hectic society many of us don’t have time to consume a healthy meal. Majority of our time is spent either at work or completing household tasks. We usually don’t have the time to stop and treat ourselves to a nutritious snack or meal. As a result, we resort to junk food and fast food in between our tasks because let’s face it, it is much easier for us to grab a bag of potato chips on the way out of the house than it is to prepare a healthy treat.  So what are some of the healthy alternatives for those of us who want to lose weight or simply lead a healthier lifestyle?

One way to eat right while on the go is to prepare your very own trail mix. This is a favorite for many people because it gives them a chance to add all of their favorite products. Some of the common choices include dried fruit, cereal, various nuts, and granola. As for those of us with a sweet tooth, it is fun to add tiny peanut butter or chocolate chips.

If trail mix is not something you enjoy, you can also prepare some veggie sticks the night before. All you have to do is wash and cut some celery and carrots the night before for a cool and healthy snack the next day, and unlike sandwiches, veggie sticks will not become soggy overnight.  There are numerous fat-free dipping sauces and dressings which go great with crisp veggies. Fruit is also a great snack on the go. On your way out of the house, instead of a bag of potato chips you can grab an apple. Apples are a wonderful alternative because they are rich in fiber and energy boosting natural sugars. And last but certainly not least are whey protein shakes. They are delicious, easy to make, and best of all rich in vitamins and minerals. So if you are unsatisfied with the diet you are currently consuming, you should try to incorporate some of these fun and easy treats into your diet.

Lyla Feldman
http://www.articlesbase.com/nutrition-articles/eating-healthy-while-on-the-go-678654.html

Here’s some recent research on post-workout meals:

“A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss – while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength.”

I have noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions I receive about post workout meals:

1. Aren’t post-workout meals only important for muscle building? Do they matter at all for fat loss goals?

2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What’s the best combo of carbs to protein to fat in a good post workout meal?

3. How soon after a workout is best to have my post workout meal?

Answers:

1. Post-workout meals are actually vitally important for BOTH muscle building and losing body fat!

Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body.

By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)… hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term.

2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work.

First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids.

When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat.

So while I always preach high fiber for most of your meals, with post-workout meals, you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair.

Another consideration to keep in mind… while I always preach healthy fats at most of your meals… with the post workout meal, you actually want almost all carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time.

What about the best ratios of carbohydrates and protein?

I have reviewed dozens of studies on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to maximize muscle repair to boost that metabolic rate for long term body fat loss.

I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the shake.

If you want to make things a little simpler, one of the best post-workout shakes that I’ve found that is already mixed in a 2:1 carb:protein ratio is Prograde’s Varsity Post-Workout mix. You can find it at the bottom of this page.

3. How soon should you eat (or drink) your post-workout meal once your done working out?

As soon as you can after your workout (the sooner the better)!

Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher quantity of the carbohydrates ingested will be used for muscle glycogen replenishment instead of other uses.

The first thing I do when I get back from the gym is make my post workout shake, and this is about 10 min after finishing my workout.

THOMPSON STEPHEN
http://www.articlesbase.com/wellness-articles/is-your-post-workout-meal-the-most-important-meal-of-the-day-689408.html

It helps with:

Physical Performance
Whey protein has long been considered the "Gold Standard" of protein for serious athletes who work hard to develop and sustain a lean, strong and well-defined physique. Research studies support this belief. Athletes need more protein in their diet, often as much as twice the recommended daily allowance. The protein they choose makes a difference and here are several reasons why whey protein is a preferred choice for athletes of all types.

* Whey protein is a naturally complete protein, meaning that it contains all of the essential amino acids required in the daily diet. It has the ideal combination of amino acids to help improve body composition and enhance athletic performance.
* Whey protein is a rich source of branched chain amino acids (BCAAs), containing the highest known levels of any natural food source. BCAAs are important for athletes since unlike the other essential amino acids, they are metabolized directly into muscle tissue and are the first ones used during periods of exercise and resistance training. Whey protein provides the body with BCAAs to replenish depleted levels and start repairing and rebuilding lean muscle tissue.
* Whey protein is an excellent source of the essential amino acid, leucine. Leucine is important for athletes as it plays a key role in promoting muscle protein synthesis and muscle growth. Research has shown that individuals who exercise benefit from diets high in leucine and have more lean muscle tissue and less body fat compared to individuals whose diet contains lower levels of leucine. Whey protein isolate has approximately 50% more leucine than soy protein isolate.
* Whey protein is a soluble, easy to digest protein and is efficiently absorbed into the body. It is often referred to as a "fast" protein for its ability to quickly provide nourishment to muscles.
* Whey protein helps athletes maintain a healthy immune system by increasing the levels of glutathione in the body. Glutathione is an anti-oxidant required for a healthy immune system and exercise and resistance training may reduce glutathione levels. Whey protein helps keep athletes healthy and strong to perform their best.

Weight Management
Weight loss Studies show that achieving and maintaining a healthy weight can add years to your life and help prevent weight related complications, including diabetes, cancer, and heart disease. Diet plays a key role in any weight management program and adding whey protein often helps make a positive difference. Here are some of the reasons why.

* The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal.
* Whey protein isolate is pure protein with little to no fat or carbohydrates. It is a perfect complement to any low carbohydrate or low glycemic index diet plan.
* Recent studies by Dr. Donald Layman, a professor at the University of Illinois, have highlighted the role of the essential amino acid leucine in improving body composition. High quality whey protein is rich in leucine to help preserve lean muscle tissue while promoting fat loss. Whey protein contains more leucine than milk protein, egg protein and soy protein.
* Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.
* Whey protein contains bioactive components that help stimulate the release of two appetite-suppressing hormones: cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1). In support of this, a new study found that whey protein had a greater impact on satiety than casein, the other protein in milk. Adding whey protein to a mid-day snack or beverage provides healthy energy and may help control food intake at the next meal.

It is also beneficial for:
Cardiovascular Health
Cancer
Diabetes
Infant Nutrition
Healthy Aging
Wound Care

The best times to drink a protein shake are within an hour directly before or after your workout, first thing in the morning, or before you go to sleep. However, for quick recovery and good muscle development, straight after you finish working out would be the most beneficial time.

The powder never really goes bad unless bugs or water get into it or somethin.

Visit <a href=”http://www.power-lifting.net”>Power-lifting.net</a> for more articles on nutrition.

<b>In this article we will be looking at the best bodybuilding foods you can eat. Very few normal people have the willpower, dedication or money to eat like this, and consequently they will suffer from poor results in the gym and poor health. It takes real dedication and passion to be able to eat a clean diet all year round, especially with so many temptations being forced your way everywhere you go. Most of the people around you will see a bodybuilding diet as strange but the reality is that eating a bodybuilding diet will give you a longer, healthier and happier life.</b>

Eating a clean diet is perhaps the most important aspect in gaining muscle, keeping fit and helping prevent all kinds of diseases in later life. I will not go in to too much detail on what to eat and when, but in order to gain muscle or lose fat, you should be eating six or seven small, protein and nutrient rich, meals every two to three hours every day. Along with the six or seven nutrient rich meals, you should also consume between two and three litres of pure water every day.

With so much talk about supplements in the media, it’s easy to understand why many inexperienced bodybuilders, powerlifters and fitness enthusiasts think that supplements are the key to gaining muscle mass, but this could not be further from the truth. The reality is that supplements will do almost nothing at all to add muscle mass to your frame if your diet and training is not good, with the only exception being a good whey protein supplement and anabolic steroids. This is something most of us find out after wasting hundreds of pounds on the latest fad supplement promising rapid muscle gains and getting no real results. Some FDA reports, estimate the health supplement industry alone to be worth 20 billion dollars and growing and so it’s easy to see why there is so much misinformation flying around when it comes to bodybuilding supplements. Not surprisingly many so called experts will be happy to lie to you about the latest supplements when money is involved. Food is far, far more important than any supplement money can buy. If you think top bodybuilders got big by taking the latest creatine supplement then you are very, very mistaken. Professional bodybuilders are paid to endorse supplements that most of them will never use. The freaky physiques you see in muscle magazines were built with a great diet, steroids, almost perfect genetics and years of hard training and discipline.

Diet is probably the most crucial aspect of gaining muscle mass or losing body fat, besides training, and a good knowledge of these essential bodybuilding foods will help you gain the physique you desire. If everyone ate these wonderful foods everyday and nothing else, obesity would be almost non existent and we would see a massive decline in all kinds of diseases around the developed world. A good bodybuilding diet is also one that is extremely good for your overall health and well-being. There is nothing complicated about muscle building nutrition and for the most part it relies on a common sense healthy diet with plenty of protein from lean meat and lots of vegetables and complex carbohydrates.

The Best Foods For Bodybuilders And Powerlifters

The following foods should form the main part of every bodybuilder and powerlifters diet. If you base your diet around these foods you will gain more muscle, stay stronger and feel much healthier.

Oatmeal: Oatmeal is without doubt the carbohydrate of choice for bodybuilders and should be one of your main sources of carbohydrate.

Brown rice: Another really useful complex carbohydrate that should be a stable in your bodybuilding diet.

Egg whites: Egg whites are a fantastic source of protein rich in all the amino acids needed for muscle growth.

Steak: Steak is one of the best sources of protein for anyone looking to build muscle. It is rich in iron, creatine and protein.

Chicken breast: A fantastic source of protein that contains little to no carbohydrate or fat

Salmon and tuna: Both salmon and tuna are full of protein, have very little carbohydrate and are full of heart healthy omega oils.

Turkey breast: Turkey is a great alternative to chicken and it is often significantly cheaper.

Fat free cottage cheese: Fat free cottage cheese is the perfect food to have before going to sleep. It is full of casein protein which is released slowly throughout the night, and contains almost no fat or carbohydrate.

Whey protein: Whey protein is one of the only supplements that you really do need as a bodybuilder. It is the number one choice for post exercise protein and you can consume two or three whey protein shakes throughout the day to easily increase your daily protein intake.

Broccoli: You should try and have at least two servings of these vegetables every day. You can eat broccoli cooked but I prefer to eat it raw.

Spinach: Spinach is a great tasting addition to a healthy diet.

Asparagus: Asparagus is one of the best green vegetables to eat if you are a powerlifter or bodybuilder.

Water: An often neglected aspect of a healthy diet. You should aim to consume around two to three litres of pure water every day

Low fat milk: Milk is full of calcium and contains a mixture of whey and casein protein.

Flaxseed oil: Flaxseed oil is a great addition to a healthy bodybuilding diet.

If you focus your diet around a good selection of the foods above you will find your progress in the gym improves dramatically. A healthy nutrient rich diet is perhaps the most important aspect of gaining serious muscle or losing fat and is what really separates the men from the boys when it comes to serious strength and muscle gains.

Owain Lewis
http://www.articlesbase.com/nutrition-articles/food-for-bodybuilders-and-atheletes-697906.html

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a good balanced meal contains carbs, protein, fiber, healthy fat, water, and vitamins, all thats missing from the protein shake is fiber, sprinkle in some fiberone cereal or raisin bran and you’re good to go!

Duration : 4 min 3 sec

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