The Ultimate Cheat Snack
A nutritious snack containing low-fat Greek Yoghurt, a scoop of whey protein, and some Stevia sweetener (Protein= 32gms, Carbs= 9gms, Fat=1gms)
http://www.youtube.com/watch?v=nwHjlMFh-Xg
Post Training Nutrition – Anabolic Window
When looking to make gain in lean muscle mass you must take advantage of the Anabolic Window. This is the period of time after hard training when you have depleted your muscles of glycogen (the energy used in anaerobic exercise). If you dont supply yourself with the energy and protein needed to start immediate repair to the damage you’ve done to yourself, your body will go catabolic (muscle watage) and attack your muscle tissue to find these nutrients. To maximise results you cannot overlook this window of opportunity.
But what to take in.. Glycogen is made in your body from sugar, which is broken down from carbohydrates. As your body is in such immediate need for sugar you go for High GI carbohydrates, the fast acting carbs (as opposed to oats etc, low Gi which takes too long to absorb). Which sugar you go for is also important. Fruit (fructose) is not ideal as this sugar is lower Gi and likely to be stored. Starch (potatoes, rice etc) is ok and will do he job, but again not perfect. Everyday sugar (glucose) is half fructose, half dextrose, so is a bit better (sugary sweets etc). The best fastest acting sugar to have is pure dextrose, which can be bought in health food stores, or found in powdery suagry sweets (jelly tots). Dextrose is the perfect fast acting sugar to quickly restore muscle glycogen.
With these fast acting carbs you must also take in Protein, which are amino acids (which is muscle tissue). So taking in carbs and protein while Anabolic makes sure you are getting the bricks and mortar to the muscles at a vital stage. A liquid protein/carb source is best because of its easy absorption. Fats or fibre of any kind will only slow down the absorption process (as they are slow digesting).
Aim to take in 0.5gms of protein and 0.5gms of carbs per kilo bodyweight directly after training to replace lost glycogen stores.
Alternate Menu 2
This is a general diet that has to be tweeked based on your recommended nutrient intake, and around your training. Aim to take in your carbs morning/before/after training.
Breakfast – Porridge Oats with Banana, blueberries, flaxseed + Goji Berries (linwooods) and 2 scoops of protein/chicken breast, with black coffee
Snack – Oat biscuits with low-fat cottage cheese/ protein bar
Lunch – Salmon Steak, small sweet potatoe and leek/asparagus
Snack – Small amount of mixed fruit, chicken/beef slices
Dinner – Chicken/Turkey Breast, mixed green salad, light salad dressing and water
Before Bed – Casein/Protein shake, tub of light cottage cheese
Alternate Menu 1
Breakfast – 4-6 egg white omelette (protein) with oats (carbs) and a slice of low-fat cheese , with Flaxseed powder (fats), pint of water.
Snack – Cottage Cheese, Raw Nuts (almonds,walnuts), water
Lunch – Chicken breast, brocolli and green beans (protein, fibre and vitamins)
Snack – Mixed fruit, 4 slices ham
Dinner – Tuna Steak, Kidney Beans, pine nuts, salad and bit of sweet chili sauce plenty of water
Before Bed – Optional Casein shake for lean muscle.
Nutrient Intake Timing
When looking to get lean, you have to eat methodically by timing your nutrient intake. Eating the wrong thing at the wrong time can stop you losing those last few pounds. In my experience with myself and others around me it takes a little planning to get below 12% body fat.
To easily explain this I will oversimplify the different nutrients:
Protein = Recovery Carbs = Fast Fuel Fat = Slow Fuel Fibre = Filler
You can see on the graph that carb and fat intake go down from day to night, as we need less energy in the evening (so we are likely to store it). So take in your carbs early (or before/after training), cutting out the carbs as the day goes on, and reducing fat intake towards the night.
Protein is needed in all meals, as recovery is always happening. Intake is raised at night firstly because you must compensate for the lack of carbs, but mainly because most of the bodies muscular recovery is done while asleep (protein is the building block).
Fibre is taken in to help digestion, and to help you feel full (vegetables etc). Fibre is heightened at night due to the reduction in carbs/fat (if needed)
The Perfect Breakfast For Muscle
Wake up and straight off the mark get a 30gram serving of whey Protein into you. A lack of nutrients during sleep leaves your muscles aching and crying for protein. A quickly digestable liquid whey shake gets to your muscles to boost recovery quickly, so is best taken about 10 minutes before your carbs (which will slow down the absorption process.
Then a bowl of oats in the form of muesli or porridge with low fat milk (not soy milk, its crap), measured to be around 40 grams of carbs (based on nutritional info on side, 30gms from oats, 10gms from milk). Put in a few blueberries, apple slices or banana shaves to give it some taste and for some good vitamins. You can put some greek yoghurt in there for flavour.
The proteins there for recovery, the oats are there for slow acting carbs to power you well at the start of your day, delaying the onset of hunger towards lunch (hunger triggers the body to store calories). Start the day well, end the day well…