What is clean eating, anyway? Most of us would agree that clean eating includes a chicken breast, white fish, lean cuts of meat, oatmeal, natural almonds, berries, veggies, kale & sweet potatoes. But much of the foods we buy are lacking nutrition – robbed of nutrients, vitamins and minerals. Chicken breasts now contain unnecessary hormones, or worse, may be injected with saline. Our berries are sprayed with pesticides (unless they are organic). The list goes on.
So what can we do to ensure that our protein shakes actually contain protein that will be fully absorbed into your muscles? Research! If you want to feel great, age nicely, build lean muscle and burn fat, read the ingredients and do your research for best results. And remember that taste does not always equal results.
By applying these simple guidelines, you will be able to put on muscle mass fast.
1. Leon on protein anabolism
Building muscles and losing fat requires protein. You should have 1 g for every 1 lb. you weigh. For example, if you weigh 150 lbs., eat 150 g of protein each day. Sources of protein include beef, pork, chicken, tuna, salmon, eggs, milk, cheese and yogurt. If you are a vegetarian, you can get your daily intake from beans, peas, peanut butter, nuts, pumpkin seeds, soy milk, whole grains, vegetables and protein powder.
2. Filled minimal doses of protein
It must consume at least one gram of protein per body weight per day. A bodybuilder who has 90kg. need to import at least 90 grams of protein daily.
3. Consume complex carbohydrates
It is best to eat only one portion of carbohydrates, and that it be after your workout. However, if you are thin and trying to gain weight, you eat twice as many carbs after working out. Carbohydrate options include pasta, potatoes, bread and rice. Substitute whole grains for white-flour starches.
4. Eat more protein when lose weight
To tighten to the maximum you have to reduce fat and reduce your intake of carbohydrates. This double blow forcing the body to burn more protein as fuel, which will put your muscle tissue at risk. Bodybuilders who are “clean” should increase protein intake to 1.5 grams per body weight.
5. Count how protein import
When calculating the total intake of protein include only complete sources, such as meat, fish and eggs. Ignore the incomplete sources like oats, rice, bread and other grains.
6. Drink Water
You need to stay hydrated by drinking water throughout the day. Suggested intake is 1 cup of water when you first wake up, 2 cups with each of your meals and several sips during your workouts. Water on an empty stomach keeps you from feeling hungry and wanting to snack. An acceptable substitute for water is green tea.
7. Use protein powder
We recommend protein powders that include whey fast acting, which is naturally dense in amino acids; casein and soy which strengthens the immune system, which is also rich in glutamine… These three sources combined will give you better results than a source od powder such as casein only. As a rule, try 50% of your protein intake be from protein powder to accelerate absorption into muscle.
8. Eat Whole Foods
Whole foods are unprocessed and have no added sugar, trans fats or other artificial chemicals. They are fresh and as close as possible to their original state. Examples include fresh meat, poultry, eggs, vegetables and fruits. This StrongLifts diet plan suggests you eat whole foods 90 percent of the time. If you limit your intake of sugary sodas, alcohol and processed junk food to 10 percent of the time, in a week when you eat seven small meals a day, you could have five junk-food meals.