For High Protein, Healthy, Low Fat Meals choose Performance Meals:
Performance Meals are based on clinically tested research that clearly indicates a high protein diet helps to maintain a lean, toned body. High protein meals are also suitable for building muscle mass, and strength and are especially useful in the post workout (PWO) repair of muscle after exercise. Performance Meals are designed by qualified sports nutritionists for individuals involved in sport and fitness, such as football, rugby, bodybuilding and due to Performance Meals high protein, low fat ratio they are also suitable for fat loss, dieting and slimming.
The Performance Meals pouch is a form of advanced food packaging that has, in many instances, replaced the need for canning. The concept was invented by the United States Army in 1978 as a method of storing rations for troops, but it has since been adapted to a wide array of consumer products.
Foods packaged in a pouch, therefore, do not have to be refrigerated before opening, and can be stored in the same manner as traditional canned goods.
One of the additional advantages that a pouch offers is that the preparation of the food is done by heating it within the pouch. The steam generated from water in the food kills off bacteria. No nutrient value is lost in the process of cooking the food either, as it is entirely self -contained.
The pouch is an extremely strong and versatile method of safely storing food. It weighs less than traditional vacuum-packed canned goods, doesn't require the use of precious metals in large quantities, and is more portable.
Read the title again: note that it says ‘fat loss’, not ‘weight loss’. This distinction is not merely an exercise in semantics; it represents the most fundamental difference between the athlete and the non-athlete.
Weight Loss
The diet industry and the diets it produces are designed for weight loss. Weight loss includes not only fat, but also water and more importantly muscle mass. A program that has a quick start element will utilise the fact that water is lost whenever a person switches to dietary restriction aimed at weight loss to give the illusion of progress.
The Athlete and Commercial Diets
Because commercial diets are aimed at weight loss they are not suitable for the athlete. They will not preserve hard earned muscle, nor are they designed to ensure adequate hydration status – and as such will negatively affect not only athletic performance, but also how the athlete feels and performs generally.
A quick guide to some popular diets:
The Atkins Diet: This is a low carbohydrate, high fat diet. It has high levels of protein, but is not designed as a high protein diet.
Very Low Calorie Diets: As the name suggests these are diets with low daily calorie totals – usually below 1000 calories per day, some may be even lower.
Single food group diets: These are a spin on calorie restriction; achieving the overall calorie reduction by focussing on a single food, such as cabbage soup.
Low carbohydrate diets: Such as the South Beach diet – these are popular because they don’t have the high fat content of the Atkins and are so better for general health.
Ketogenic diets: These are very low carbohydrate diets designed to induce a state called ketosis.
Macro-biotic style diets: These are dietary restrictions and are very unlikely to give the nutrient profile that an athlete requires.
Vegetarian and vegan diets: To ensure adequate protein consumption the vegan athlete has to get a good variety of foods in their diet; notably beans and pulses so that a complete spectrum of essential amino acids are available.
Planning for Fat Loss
A fat loss program needs to be integrated in to the athlete’s training cycle; preferably it needs to be as far away from the competitive season as possible. It also needs to have a specific goal that is realistic and achievable within a set time frame. The athlete also needs a way of measuring if this has been achieved.
Losing fat: the athlete’s way
Athletes cannot escape the laws of thermodynamics. Therefore they need to consume fewer calories than they expend to achieve fat loss. Unlike a sedentary individual the athlete is mindful of the need to be able to train effectively and retain muscle mass – and so their approach is significantly different.
Nutrient roles:
Protein: this is the building block of muscle, enzymes, hormones and body tissue in general. Fortunately most athletes already consume enough protein to supply what they need for effective performance and recovery.
Fats: most athletes usually consume very little fat. In fact many will be consuming too little fat for optimum health. Fat is an essential component of cell walls, and playing an important metabolic role in recovery, nerve function and general health. People are increasingly aware of the importance of the omega fatty acids, (which are important for the athlete too); however, the important role of saturated fat is usually neglected. A small amount of saturated fat is essential for optimum hormone function, especially testosterone.
Carbohydrate: the athletes’ energy source. Athletes have long been aware of the importance of carbohydrates as a fuel, and the need to replenish glycogen. Less emphasised have been carbohydrate sources and the timing of carbohydrate consumption. When eating for fat loss, these two factors are the key components of dietary manipulation.
The basics of dietary manipulation
When an athlete trains muscle glycogen stores are depleted and energy is expended. The priority when training has finished is recovery, primarily the replenishment of muscle glycogen. After an intense bout of training muscles are in a heightened state of nutrient receptivity. The optimum method of glycogen replenishment after exercise is to combine a simple sugar with a rapidly digested protein; whey isolate and glucose is an effective mix. This combination causes a rapid rise in insulin, driving nutrients along with the glucose and protein to the muscle, the result is the inhibition of cortisol (aiding recovery).
A note on Glutamine:
The use of oral glutamine as a supplement is hotly debated. There are indications that glutamine is beneficial to athletes.
Eating to Build Muscle
o Low GI carbohydrates such as brown or basmati rice, wholemeal pasta, sweet potato and other starchy vegetables
o Good quality, lean protein sources such as skinless chicken breast, lean fillets of beef, oily fish (salmon), and thick tuna steaks.
o Healthy fats from nuts, seeds, flax, oily fish, avocado and olives, plus poly- or monounsaturated oils. These will ensure a good supply of poly and monounsaturated oils. Foods containing a lot of saturated fat are restricted
o In addition consume lots of fruit and vegetables. These are typically low in calories but packed full of vitamins and minerals plus other phytonutrients essential for the maintenance of a healthy metabolism, immune system, skin, nervous system… the list goes on
o Low fat dairy products such as yoghurt, skimmed milk, lower fat cheeses (such as Edam or Brie), cottage cheese and quark
Carbohydrate
It can be seen from the above, that no macronutrients should be cut out of a bulking diet. Carbs provide the energy required to train and subsequently recover from a workout. Carbohydrate foods also provide a valuable source of calories, ensuring a positive energy balance. They also contain vitamins and minerals.
Amounts of carbohydrate required will vary from person to person. As a rough guide, start by ingesting around 2g per pound of bodyweight a day. If training and mass gains are low and energy levels are dropping, try increasing the amount of carbs consumed. Similarly, if the gain in fat mass is becoming excessive, then reduce the amount of carbs consumed.
Protein
Without protein, muscle mass gains will be low. Protein requirements will again be person specific. It is important to listen to your body and adjust your intake according to your results. As a guide, start by taking in 1.5-2g per pound of bodyweight and adjust accordingly.
Fat
Fat does not make you fat per se. It contains more calories per gram than carbohydrate or protein but, without being consumed in excess, is unlikely to result in fat gain.
Essential fatty acids, such as omega 3s and 6s, are required for many biological purposes, such as hormone function. Do not exclude fats from the diet, as indicated above. However, focus on the polyunsaturated and monounsaturated fats over saturated and trans fats.
The misconception of weight training making females masculine or overly muscular needs to be quashed for the benefit of future generations.
Women simply do not have the hormonal capacity to get ‘huge’ or become ‘Arnie’. The main reason they become obese or out of shape is due to an over consumption of calories which leads to a higher body fat levels and the medical complications that follow. Weight training, through various mechanisms actually reduces body fat, increases metabolically active tissue and aids posture in those who embrace it. Cardiovascular and weight training will lower body fat, period. This bi-product of training can fall into both categories in terms of physiological benefits (both health and aesthetics). Not only is a lower body fat percentage more aesthetically pleasing in the main but also has many health benefits including avoiding type 2 diabetes and high blood pressure.
How often should I eat to build muscle?
It is important to be in a positive energy balance at all times when trying to add significant mass. By eating nutritious meals and snacks every 2-3 hours, you will ensure a steady stream of nutrients. Take special care to eat a meal of complex carbs and lean protein two hours prior to weight training and a maximum of an hour after your workout.
If you are finding your appetite is poor, try eating calorie dense foods such as nuts, nut butters, full fat cheese, milk and weight gainer shakes to get the calories in, in a less bulky way. However, as you progress with bulking and training heavily, you should find your appetite increases.
Training Regime
Regular heavy weight training is mandatory to pack on major mass. However, many people avoid all forms of cardio, thinking that it will hinder their muscle gain.
However, the health benefits of regular cardiovascular training are undeniable and it will increase the efficiency with which the body burns fat. This will ultimately be of benefit when the time comes for cutting.
Post Workout
There is a debate that rages regarding post workout nutrition. While the requirement for fast acting protein is undeniable, the form and timing of carbohydrate ingestion is questionable. Most people will consume whey protein immediately after training. The choice with carbohydrate is whether to make use of the insulin ‘spike’ from fast acting carbs in the post workout (PWO) shake (e.g. as dextrose), or whether to opt for slower acting carbs in the post post workout (PPWO) meal.
In practice, either protocol will bring about results. However, eating real food, in the form of slow to medium acting carbohydrate with the PPWO meal is cheaper than using carb supplements and will also contribute valuable micronutrients and fibre.
Supplementation
Most people when bulking will make use of whey protein or similar, on waking and post workout. While not essential, this is an easy and quick way to meet protein requirements at these demanding times. Other supplements such as weight gain shakes; creatine ethyl ester and glutamine are of benefit but are by no means essential if the diet is adequately planned.
What is Bulking?
‘Bulking’ is a term used in bodybuilding referring to the increase in mass (both muscle and some fat) due to calorie excess combined with weight training.
What foods should I eat to build muscle?
Bulking is not an excuse to consume vast quantities of junk food that is high in saturated fat, sugar and salt, nor should it include regular heavy nights out with copious amounts of alcohol, followed by a greasy takeaway on the way home.
While everyone is human and will engage in indulgences and while you can ‘get away with it’ more when you are bulking, too much will simply hinder progress and lead to fat deposition rather than the gain of lean tissue.
PLAY SPORTS TO BURN FAT, TONE UP, GET FIT & HAVE FUN!!!
Playing sports serves as an excellent exercise, which has a wide variety of health benefits. It reduces blood sugar level and reduces the risk of blood cholesterol. Playing sports decreases the chances of hypertension and several other stress related disorders. Research has revealed that people who play sports regularly can deal with stresses and strains in life in a better manner. Depression, anxiety and other psychological disorders are less probable in people who indulge in sport activities.
If you haven't been active for a long time and don't really know of any sport to take up, look around and pick a sport that you can have enjoyment from. There are so many sports so there shouldn't be any problem in picking one that appeals to you the most.
To properly burn fat, do the exercise at a moderate pace for an extended period of time. This will allow you to obtain the best result possible. This will augment your metabolism which boils down to an increase of calories burnt after doing long exercises. People who have the habit of doing regular exercises tend to develop more fat burning enzymes compared to those individual who don't exercise at all. By working out for at least 20 minutes each day, you will supply your body with fat burning enzymes that will work excitedly to get rid of the problem.
