Sound Nutrition Staples For Fitness and Bodybuilding

A bowl of oatmeal with a little strawberry and blueberries added to it

Sound nutrition staples along with good solid training is important and it has to be consistent too. Push yourself hard and exercise a lot of discipline, that is where it is at. Do not forget the rules but if you do you can always come back to this webpage to read them.

Rule #1

Avoid fats, too much salt and simple sugars. This will eliminate 99% of all all fast foods, munchies and soft drinks. We do not need that if we want a quality physique. After you stop eating them for awhile, you will picture them differently and they may even make you feel sick if you return to your old eating habits. 

Rule #2

Eat a simple breakfast that includes complete carbohydrates and protein that rev up your metabolism for the day while providing fuel and muscle building ingredients. The protein serves the purpose to build muscle and the carbohydrates role is to provide fuel for working out.

There are many things to eat for breakfast. Oatmeal is a great one because it hardly increases your blood glucose levels; however, if you eat oatmeal make sure to get some protein too. Maybe a scoop or half a scoop of a protein powder will help. Other options for breakfast are cottage cheese, fruit and coffee. 

The most important thing to remember is your morning breakfast needs to be of wholesome manner. If not, your body will feast on your muscle tissue as a source of energy, setting you back in your efforts to add muscle. A good vitamin and mineral formula each morning can put order and efficiency in your body's chemistry. 

Rule #3

This rule is really important. Do whatever you can to make sure you are eating every 3 to 4 hours. Each meal needs to consist of protein, carbohydrates and some fat. You can try a ratio of 40/30/30 which is 40% protein, 30% carbs and 30% fat for each meal. You can also experiment and see if another ratio works better for your metabolism since everyone's metabolism is unique. At the end of the day you can also see if overall, throughout the day you ate in the ratio of 40/30/30 or 30/30/40 etc. 40/30/30 is easier to eat than 30/30/40. 

Example combos are tuna with rice, lean meat with a baked potato, cottage cheese and fruit, chicken with pasta etc. If you are a vegetarian, take care to get enough protein in your diet. 

Rule #4 

Sound nutrition staples state that if you want to put on weight, you gotta eat more often and you gotta eat more. Lean muscle doesn't come quickly but it surely will. If you decide to lose weight, I suggest you take a sophisticated approach as outlined in "The Truth About Abs," by Mike Geary. 

Rule #5 

It has been up for debate, experts have weighed in. A higher intake of protein (40/30/30) has been decided to be better than a higher intake of carbs (30/40/30). Top bodybuilders, fitness models and doctors agree. Stick to protein. 

Rule #6

If you must have something between meals because you are extra hungry from that extra hour of working out, make sure it is nutritious. No junk! Good nutritious snacks are fruits and veggies, protein energy bars, nonfat yogurt, cottage cheese and low fat muffins. 

Again I highly recommend "The Truth About Abs," by Mike Geary because Mike has a knack for nutrition and knows the answers to the most debatable nutritional topics. He posts these answers and insights non-stop to his mailing list which you'll be included on. Every day, 2 to 3 insightful emails about nutrition fill my email box for free. I feel like Mike Geary is giving me a bachelor's degree's worth of nutritional information that is well-researched and has a high value. 

Rule #7 

Sugar is a definite no-no. These simple carbs such as sugar and honey will provide a pick-me-up but let you down quickly. In excess there will be havoc with your insulin and metabolism leading to fatigue and fat storage. 

Rule #8

Before you workout make sure to get fuel. Have a small easily digested meal 30-60 minutes before your workout. Get complex carbohydrates in your system and you will train harder, longer and with more enthusiasm in you. Signs of low blood sugar such as jitters and dizziness won't bother you. Expect a better muscle pump and an extra rep. After the hard work, protein shakes and BCAA's are necessary. Don't forget to restock your creatine stores as well. 

Rule #9

After your workout food is necessary. Get some hearty protein with a lot of carbs within 60-90 of workout completion. This will provide the muscle building materials to repair depleted tissue and begin the process of building new muscle. 

Rule # 10

The number 1 nutrient for your body is plain old water. The quality of your tissues, their performance and their resistance to injury is absolutely dependent on the quality and quantity of water you drink. Drink frequently throughout the day and especially during your workout. 

Rule #11

Recovery is very important especially from demanding workouts. It is very smart to make sure you get plenty of sleep the day you worked out hard and the days following. This isn't the time to stay out until 4am or to pull an all-nighter. The sleep allows for your body to repair itself and build muscle tissue. Sometimes after a good night's sleep I can practically see the new muscle the very next morning. 

› Sound Nutrition Staples
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