Top 20 Anti Inflammatory Foods

Anti Inflammatory Foods

Did you know working out can increase free radical production and inflammation in your body?anti inflammatory foods

After those grueling workouts I’m sure you’ve experienced the pain, swollen achy joints and tender muscles afterwards.

Let’s face it we all love to push ourselves and break those pain barriers during a workout. But what can we do to fight off inflammation and recover faster?

The good news is BCAAs and certain foods will be your best ally in the fight against inflammation plus help in muscle recovery.

Taking a BCAA supplement is especially useful if you are on a low calorie diet or preparing for a competition. It’s also a matter of convenience since taking BCAAs via a powder, pill, or liquid drink may be easier for you.

Here is the Top 20 anti-inflammatory foods loaded with antioxidants:

  1. Apples
  2. Bananas
  3. Black currants
  4. Blueberries
  5. Broccoli
  6. Blood oranges
  7. Carrots
  8. Cherries
  9. Citrus fruits
  10. Cranberries
  11. Green tea
  12. Kiwi fruits
  13. Mangos
  14. Oranges
  15. Pineapple
  16. Papayas
  17. Raspberries
  18. Red grapes
  19. Strawberries
  20. Tomatoes

Some other ways to control inflammation and help the recovery process include a nice sports massage, ice, compression garments and of course rest!

At the same time stay away from certain foods that actually activate inflammation in your body. Mainly you want to stay away from omega-6 fats such as sunflower oil, soybean oil, cottonseed oil, and corn oil. Some other foods to avoid include processed foods and those goodies you can pick up at a bakery.

Remember, inflammation is a natural part of the healing process and accompanies hard training. It’s a complex topic, and I hope this post has given you a few tips to help you recover faster while reduce inflammation from those hard core workouts. Until next time!

For workouts tips, pro interviews, discount supplements, custom workout/nutrition plans, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

How Many Calories Should I Consume to Lose Weight?

Number of Calories to Consume to Lose Weight

In the previous post we covered body fat calculation so you can determine how much weight to lose to achieve your desired body fat level, now let’s cover caloric intake. how many calories should I consume to lose weight

You’ve probably heard the old-fashion way of calculating this which is basically to cut 500 to 1,000 calories a day from your diet which would result in losing a pound a week.

As you know one pound of fat is equivalent to 3,500 calories so if you cut your calories by 500 each day for seven days then in theory you should lose one pound at the end of the week. Double that amount to 1,000 calories less per day then you will lose two pounds per week.

I wish it was that simple but it doesn’t work out that way. Did you know that if you cut calories drastically you can actually slow down your metabolism and even gain weight!

Our bodies are extremely smart and they adapt to extreme conditions. When you starve yourself your body will go into starvation adaptation which means it will slow down its metabolic rate to allow the body to survive longer.

The good news is reducing your daily calories by 300 (women) or 400 (men) keeps your metabolic rate high enough to burn fat while saving muscle at the same time. So don’t starve yourself!

For bodybuilders, here is a suggested formula to determine calorie intake for fat loss and muscle preservation:

First you will need to know your weight in kilograms so use this conversion calculator:

Secondly, determine the Intake Calorie # to use.

*For Fat Loss use Intake Calories of 35 to 38

*For Rapid Fat Loss use Intake Calories of 29 to 32

Finally plug in the numbers using the following formula:

Body weight (kg) x Intake Calorie # = daily caloric intake for fat loss

As an example, let’s say your weight is 195 pounds (88.6 kilograms). Here’s how to figure your calorie requirements to lose fat:

88.6 X 35 = 3,101 calories per day

If you wanted a more aggressive fat loss then use 29 as your intake calorie #. Let’s do the math:

88.6 X 29 =2,569 calories per day

If you still need a calorie deficit to continue to lose fat or break a plateau then reduce your calories by about 300-400 calories a day and increase cardio. Remember, a 300-400 calorie deficit is the ideal number to lose fat while maintaining muscle.

In the next post we’ll cover what your calories should consist of for maximum results. Stay tuned!

For workouts tips, pro interviews, discount supplements, custom diet/workouts, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

When Is the Best Time to Take Protein?

Best Time to Take Protein?

 

In the previous post we covered the five main types of protein for building muwhen is the best time to take protein scle mass. I’m sure you’ll agree that without enough protein, your muscles cannot grow no matter how hard and often you train.

But did you know there are certain times in the day your body is more receptive to protein? Not only that, your body responds differently to the type of protein you consume.

In a nutshell, it’s not just the type of protein you take; it’s when you take it.

Here are the five best times to take protein:

  1. First Thing In The Morning: The longest time your body goes without food is the time period between when you go to bed and wake up in the morning. When you wake up your body is in a fasted state and it needs amino acids for maintenance and rebuilding right away. Take a fast-acting protein like whey first thing in the morning for optimal results.
  2. Pre-Workout: Drink a protein shake about one hour before your workout to get your body ready for growth with BCAAs and other key amino acids. A solid choice would be a whey and egg protein powder since they are easy to drink and digest.
  3. Post- Workout: The best time to take protein for your body is the 30-60 minute time-frame after you workout. Your muscles are the most receptive to nutrients because they are actively repairing and rebuilding workout-induced damage as well as replenishing glycogen stores. A post-workout shake like Gaspari Myofusion has whey, casein, egg, and simple carbohydrates and is ideal during this window of opportunity.
  4. Between Meals: Protein shakes in between meals are a great way to keep your body fat and appetite in check. Some of the best types of protein for these time-frames would be a dairy protein such as whey, casein, and milk.
  5. Before Bedtime: The second best time to take protein would be right before bedtime. To prepare your body for the long fast ahead a time-released protein (Casein) is ideal because it takes a much longer time for your body to digest and absorb.

Scheduling-in protein can be a little challenging at first but stay with it because you’ll notice some serious results in a few short weeks such as an increased performance level, faster recovery time, and enhanced muscle growth.

Last but not least make sure you’re consuming about 1-1.5 grams of protein per pound of body weight per day from a combination of high protein bodybuilding foods and supplements. Also, spread your daily protein intake over 4-6 smaller meals and snacks for optimal absorption.

Remember, protein is the building block of muscles and there are no other nutrients that can replace it.

For workouts tips, pro interviews, pro hormone and discount bodybuilding supplements, a customized diet plan, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

Top 10 Bodybuilding Foods

Bodybuilding Foods

Are you a bodybuilder, fitness competitor, power-lifter, athlete, or MMA fighter?bodybuilding foods

All of these activities, recreational or competitive, have different physical demands and different nutritional requirements, which is why there is no such thing as a one size fits all nutrition plan.

For bodybuilders it is all about building lean muscle mass and maintaining or reducing body-fat depending on the training season.

Every successful bodybuilder would agree that whole foods form the foundation for a solid nutrition plan. As bodybuilders, we eat foods for what it does, the results it produces, and then how it tastes.

Once in a while we may go for taste first, but during competition season we don’t have that luxury.

In this post, let’s review the top ten bodybuilding foods that are protein-packed and carbohydrate-rich. These foods help pack on the muscle while staying lean in the process.

  1. Almonds – Almonds are a great filling snack food for bodybuilders containing many vital nutrients, including protein and healthy unsaturated fats. About 1 oz of almonds contains 6 grams of protein, 6 grams of carbohydrates, 14 grams of fat and 163 calories.
  2. Asparagus – While it’s not my favorite vegetable for taste, you can’t ignore the natural diuretic properties of asparagus. Asparagus helps your body maintain a balance of electrolytes, namely sodium and potassium. Bodybuilders turn to asparagus during a pre contest diet to help them get extra tight for the stage.
  3. Egg Whites – A single egg white contains about six grams of high quality protein which is optimal for muscle recovery. For a bodybuilder it’s not uncommon to eat 8-10 egg whites during a single meal. Six egg whites and two yolks will provide your body with 26.5 grams of protein, o carbs, and 5.23 grams of fat and only 153 calories. Personally, I prefer to nuke my eggs in the microwave because it’s fast and convenient.
  4. Chicken –A single 6 ounce chicken breast has close to 35 grams of protein and only 4 grams of fat. It’s a great bodybuilding food not only for its nutritional value but because it can be prepared in so many different ways.  Personally, I like to cook my chicken with crushed red peppers and dip it in barbecue sauce for a better taste.
  5. Cottage Cheese – Definitely not my favorite for taste but it is a great source of casein protein. As a bodybuilder you need slowly released protein (casein) throughout the day especially when you might be without food for a long period of time.
  6. Fish – Fish is the staple of most bodybuilding diets, especially during pre contest prep. Fish is high in protein and contains no carbs, low fat and low calories. Some favorites are mahi-mahi, tuna, orange roughy, and tilapia.
  7. Lean Beef – Nothing tastes better to me than a nice juicy steak. Steak is an awesome type of protein and you got to love the pure creatine you get from it too!
  8. Oatmeal – Oatmeal is a favorite bodybuilding food because of its slow burning sustainable source of carbs. Personally, I like to cut up some bananas and mix it in my oatmeal so it tastes better.
  9. Sweet Potato – Slow-burning carbs such as sweet potatoes are an excellent source to fuel and sustain your muscles. Personally, I like to add cinnamon to mine.
  10. Turkey – Turkey is another must have food because of its high quality protein and low fat amount.

If you are serious about your training you should consider a customized nutrition plan that is based on you; your age, weight, height, metabolism, body type, training regimen, lifestyle and goals.

Whether you are a recreational or competitive bodybuilder, fitness model, athlete or MMA fighter, your body demands different nutritional requirements. Isn’t it time to take your body and performance to the next level?

For workout tips, pro interviews, discount supplements, a customized diet plan, support and motivation submit your name and email below plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Customized Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Marco CarbajoMarco Carbajo is a bodybuilder, entrepreneur, writer, author, speaker, trainer, and founder of Bodybuildingblogger.com, the premier online source for bodybuilders all over the world providing top level workouts, supplements, nutrition, news, resources, and motivation.

Top 4 Sugar Nutrition Tips to Optimize Your Training and Performance

Sugar Nutrition

 

How much sugar did you consume today? How much should you consume every day? What effects does sugar have on you?  Does sugar make a difference in your training and performance in and outside the gym? sugar nutrition

While we consume considerable amounts of this substance, many of us could not answer these questions about sugar nutrition.

The average American consumes 20 teaspoons of added sugar each day.  This is double the USDA’s recommendation of no more than 10 teaspoons of added sugar on a daily basis.

Sugar is readily available in many forms and is present in a vast number of foods we eat.  It is found on ingredient lists under many names so isn’t always obvious to the consumer.

Sugars are often referred to as “simple” carbohydrates because they are smaller molecules than starches, which are “complex” carbohydrates.

The major sugars (listed in order of relative sweetness) are:

Sugar                          Relative Sweetness (compared to sucrose)

Fructose (fruit sugar)   170

Sucrose (white sugar)  100

Glucose (dextrose)       70

Maltose                          46

Lactose (milk sugar)     35

Galactose                       32

Fructose, sucrose, glucose and maltose are all from plants, while lactose and galactose are found in milk and milk products.

Once consumed, the body converts sugar nutrition to “blood sugar” or “blood glucose”, to be used as energy.  How quickly blood sugar levels are affected depends on several factors, but in general simple sugars will raise a person’s blood sugar more quickly.

Because sugar can have a significant impact on blood glucose levels, using it conservatively and paying attention to when it is consumed will have positive effects on your performance both in the gym and in daily life.

Here are 4 Sugar Tips to Optimize Your Workouts and Performance

  1. Consume sugary foods in moderation.  Limit your intake of sugar and avoid high fructose corn syrup.  Get no more than 20% of your calories from sugar.
  2. Keep blood glucose levels within normal limits by eating every 2-3 hours.
  3. Don’t consume sugary foods and drinks within 2 hours before exercise.
  4. Use sport drinks containing glucose and/or sucrose combined with protein within 15 minutes after exercise to replenish energy stores, build muscle tissue and to re-hydrate.  This can be done up to 2 hours after exercise, but if done within 15 minutes it will be much more effective.

Don’t let your sugar nutrition sabotage your bodybuilding/fitness training.  By controlling your sugar intake you’ll avoid those spikes and “crashes” and have the optimum workouts you need to reach your goals.

Ready to maximize your workouts, nutrition plan, and gain a competitive edge? Submit your name and email below for insider tips plus pick up an advanced FREE copy of “Your Bodybuilding Journey – How to Get the Body You Always Wanted” including a FREE Muscle Mass & Ripped Supplement Stack Report ($297 value) =>

About the author

Kim WathenKim Wathen is a competitive bodybuilder, personal trainer, nutrition consultant, college professor, writer, and founder of Fitness and Fuel. Her articles and posts have been featured in Racer X and many other publications in the fitness industry. As a competitor, Kim is nationally qualified for the Masters Nationals in Pittsburg.