Use foods, not drugs for sports success

BY PATRICIA THOMPSON

ALL athletes who compete wish to win, and many athletes are prepared to do whatever it takes to succeed.

Despite the wide publicity of the negative effects of drugs, many athletes still risk the chance for that one moment of glory. More often than not, what is needed is appropriate eating strategies and not wanton use of nutrient supplements. The registered nutritionist, especially one that is suitably experienced in sports nutrition, is the best source of information and guidance on eating for success without the use of unwarranted supplements. A sports nutritionist can help in selecting foods in the right combinations and quantities to meet the special needs of each athlete.

Athletes can get that competitive edge while staying drug free by eating right. Good nutrition legitimately and effectively improves athletic performance as attested by many top athletes. Studies have confirmed that the better the nutritional status of the athlete, the better he/she will perform. While training alone can enhance strength, skill, speed and agility, nutrition is necessary to boost endurance, help avoid injury, speed up repair of tissues, to build resistance to disease and avoid burn-out.

Eat for psychological fitness

All physical activity requires the energy provided by food. The muscles store the energy that will be needed for competitive events. As this store is used up during training and competition, it must be replenished daily and in a timely fashion by eating regular, well-spaced meals to ensure proper fuelling of the brain. Athletes need to understand how to eat relative to their personal requirements, type of sport and level of exertion such as for repetitive events. If the athlete does not eat appropriately, the activity cannot be sustained at the desired intensity, especially for repetitive activity. This results in underperformance from central fatigue that can be misinterpreted as psychological weakness during competition.

Enhance endurance without supplements

The storage form of energy in the muscle is carbohydrate, so foods high in carbohydrate (those from plant sources) must be adequate. Athletes who eat irregular meals and especially of foods too high in fat, will lack the energy needed for sustained training and competition. On the other hand, some athletes eat carelessly and gain weight from eating too much and this also hinders performance because of inappropriate body composition. Turning to supplements without appropriate fuelling strategies will not eliminate early fatigue. Athletes need to be professionally advised by a registered sports nutritionist on how to fuel up for competition and be individually guided through the process.

Avoid injury and speed recovery

The parts of the body involved directly in physical activity are bones and muscle. Food provides a range of natural anti-inflammatory substances along with the building blocks for strengthening bones and muscle in the form of protein and the minerals along with essential vitamins. Blood carries nourishment to all parts of the body and especially oxygen to the exercising muscle which requires good nutrition. The athlete needs to understand how to eat for quick recovery, not just providing the nutrients, but in the correct combinations and ratio for optimal uptake by the muscles. Timing of this nourishment is critical for success, especially for repetitive events.

Build infection resistance and consistency of performance

Any bout of infection will prevent the athlete from undertaking adequate training and frequent nuisances are colds and flu. Generally, a well-balanced diet will help build resistance, but some nutrients are noted for their anti-oxidant properties, that is, they clear the body of toxic substances which are produced during strenuous exercise.

Also critical to optimum performance is proper hydration. Water should be taken before, during and after training and competition. Again, proper timing, correct volume and temperature are needed to promote water retention and to avoid adverse effects when taken too close to the time of competition. If sweetened drinks with electrolytes, such as commercial drinks are used, they should be at the correct concentration and volume.

Original Source: http://www.jamaicaobserver.com/sport/Use-foods--not-drugs-for-sports-success_14768898

Do Body Building Supplements Work?

by Matthew Coble

A great deal of people are wondering how many supplements they need to be taking, which are the most effective and which dosages are suggested for the highest efficiency. The following short article will discover the advantages of the primary bodybuilding supplements and attempt to do away with some myths, too!

When we mention supplements, we know we are discussing a multi-million dollar industry. The marketing is extremely aggressive and heavily funded. Well meaning fitness instructors likewise get caught in this system and wind up becoming sales agents without even earning a commission!

Are supplements genuinely necessary? Probably even more than to say they are essential, it would be better to state that they can be useful if used properly.

People frequently believe that something is working for them just because they want to believe it. Responses to Evidence Based Medicine show that even when individuals are provided with tested statistics, they still cling to their "gut feeling".

Acquire your supplements on-line as these typically offer a full money back guarantee. Do 2 weeks of training without the new supplement and take all your measurements. Start taking the supplement and repeat the exact same training for an additional two weeks.

Allow your metabolism a rest period of at least two weeks between each brand-new supplement because your body's biochemistry is in a powerful balance and it needs time to adjust to modifications. Supplements need time to be totally gotten rid of from your body. At the beginning, this "experimental method" may seem like a waste of time, but in the long run it will save you a great deal of time and money.

The muscle building supplements readily available are:

Multivitamins are rejected by numerous bodybuilders but they are potentially the most beneficial for developing muscle. These consist of vitamin A, which is necessary for cell strength and reproduction, and vitamin B which is required to metabolize protein.

A protein supplement can be beneficial to be taken as a shake after workouts, however some milk, cottage cheese or hard boiled eggs can just as easily be taken to the health club. A lot of the protein shakes are heavily processed and it is smart to read the listing of ingredients and choose simpler supplements, even if the taste is potentially less appealing.

Branched-chain amino acids (BCAA) integrate with polypeptides to create the foundation for protein. Glutamine, an additional type of amino acid, is necessary for protein synthesis. Creatine is typically thought to be safe to utilize. It promotes the uptake of amino acids.

Testosterone boosters can be plant based or mineral based. Adequate amounts of fat in the diet plan are also essential for testosterone levels to be optimal.

All the basic bodybuilding supplements might potentially be useful however each organism responds in a different way to them. The best thing you can do is check what specifically works for you, and also take the liberty of eating healthily and not using any supplements at all!

Original Source: http://quickweightlossadvice07.blogspot.co.uk/2013/07/do-body-building-supplements-work.html

How Helpful Are Body Building Supplements Anyway?

by Sam Smith

Today there are quite a lot of people who are into body building or working out. Considering the appearance-conscious society that we live in today, many people are now going to the gym in order to have a great looking and healthy body. So, if you searching for a way to get that just right body that you can proudly show off at the beach, you should consider enrolling in fitness programs that is usually found in the gym.

The hard part about getting a great well toned muscular body like you might have seen some of the professional bodybuilder have in the gym is it takes a lot of work and discipline. You will have to stick to a very structured set of guidlines probably developed by your trainer. This can be difficult and trying at times. However one way to maximize your results and see the results of your efforts in the gym much more quickly is through the use of supplements. You have probably seen the big professional body builders in the gym right? Most of them are taking a wide variety of supplements to help them gain rock hard muscle quickly. There is no magic pill you will still have to workout regularly and stick to your diet but a supplement can improve your results.

These supplements can be used even by beginner body builders. If you want to see fast results, you should consider taking body building supplements that can help you see results at the quickest time possible.

Important Supplement Facts

Unfortunately there is no body building supplement currently on the market or in stores anywhere that will build muscle for you while you sit back on the couch and enjoy eating ice cream. Supplements are natural nutritional supplements that will help you in working out harder and recovering faster. However no supplement will do the work for you.

Be Careful About

There are many different types of supplements on the market and a wide range of possible effects that they might have. You therefore have to be careful and think about what you are putting in your body instead of just popping them in your mouth. You will want to stay away from any illegal body building drugs like anabolic steroids. These can have serious side effects and even do long term permanent damage to your body. It is best to stay with all natural legal supplements like you can purchase at GNC.

Most Effective Supplements

One of the effective supplements to start off with is Creatine. This is a natural supplement that you body already creates. Creatine is naturally created in your liver, pancreas, and kidney area and then it is transported to your muscles through your blood. Creaine is used by the body to restore any damaged muscles. Therefore following a really hard session at the gym you have broken down your muscles and basically torn or damaged them. There is some creatine in your muscles already and that is how the body naturally heals itself. However, by taking extra creatine in supplement form your body has more available and therefore the muscles can rebuild more quickly. Many people also report that they are able to workout harder then without the supplement. It is great at giving short boosts of energy and power while lifting.

Additionally you might want to consider taking a whey protein supplement. Obviously you naturally get some protein by just eating regular food on a daily basis. However, the body is only able to absorb so much of the protein when you are eating. By taking a supplement you can add to and enhance the amount of protein available in your body. As we all know protein is one of the major building blocks of the body. So after a strenuous workout when your muscles have been broken down by taking whey protein you provide everything your body needs to repair itself quickly.

There are many different effective body building supplements and as you spend more time working out talk with others in the gym and see what they use. Also if you have a personal trainer then talk to them about a supplementation program. As long as you are taking all natural supplements there is very little bad or harm your body. Just make sure you keep your supplements to a reasonable amount a little each day will do wonders but don't over do it.

Original Source: http://goarticles.com/article/How-Helpful-Are-Body-Building-Supplements-Anyway/407591/

Looking To Develop Lean Muscle? Attempt These Suggestions!

By Ginz Magindle

What's the best way to build muscle quickly? What do I've to do to develop the most muscle? There are people everywhere asking these questions every day. The answers aren't readily accessible. Study the following tricks to see what the specialists need to say about growing muscle mass within the quickest way possible with the least danger of injury.

You should not emphasize speed more than a good technique. It doesn't matter which physical exercise you carry out, slowing down your reps to ensure that your method is perfect can help you to get better leads to a shorter period of time. Take all of the time you'll need and make sure you carry out the workouts like you need to.

Warming up and stretching is essential to creating your muscles. As muscle tissues grow stronger, they're more stressed and prone to injury. In the event you spend an adequate amount of time warming up, your danger of injury will decrease. Prior to you do any severe lifting, lightly physical exercise for five to ten minutes, and then do 3 or four light and intermediate warm-up sets.

Maintain the core trio of workouts in thoughts and always have them in every of one's routines. These are big muscle group exercises like dead lifts, squats and presses. Along with adding muscle, these exercises help you enhance your strength and situation your body. You should aim to consist of these exercises in some manner regularly.

In the event you want to build stronger, larger muscles, you have to get enough protein inside your diet. A terrific method for making certain correct protein intake is to use protein supplements and drinks. These protein-rich goods are very best consumed following working out or before going to bed. You have to consume about 1 shake each day. To acquire muscle mass, try consuming about 3 per day.

Don't work on enhancing the size of your muscle tissues if you are taking part in a marathon or participating in intense cardio workouts. Although cardio can help improve your common physical health and fitness, it could negate the effects of strength coaching workouts. In case your objective is gaining muscle, you need to do strength coaching much more frequently than cardio.

Muscle developing isn't just about obtaining ripped. Plenty of different muscle developing regimens are accessible, and it's important to choose the proper type for you before you start. Adding a supplement to your routine will help you acquire muscle.

You are able to cheat when lifting weights as long as you don't do so excessively. It's okay to cheat by not totally engaging your body within the name of pumping out some bonus reps. Nevertheless, you do not want to cheat too much. Maintain a controlled rep speed. Do not compromise your form.

Whenever you exercise, it's important you train with various muscles; like, chest with back, or hamstrings together with your quads. This way, 1 muscle can get a rest whilst you are working out the other. This may permit you to bump up your workout intensity and you will not have to be in the gym as long.

Be picky of what moves you go heavy on, as some are unfavorable to excess weight. Neck work, split squats and dips sometimes consist of unfavorable joint positions that may place you at risk for severe injury. You should use heavy weights for deads, presses, rows and squats instead.

In order to effectively build stronger, larger muscles, you've to be educated on how to do so. Take the guidance from this article and apply it for your own muscle building regimen for the very best opportunity of achievement.

You are able to be of any age to advantage from obtaining into shape, and building up your muscle tissues may be just what you'll need. Hopefully, the article that you simply just read supplied you with useful information on how you can build muscle, and enhance your strength and conditioning so you can have a healthy body which will final throughout your life.

Original Source: http://kelli-sport-articles.blogspot.co.uk/2013/08/looking-to-develop-lean-muscle-attempt.html

What Are the Essential Supplement for Muscle Growth?

Muscle Growth needs lots of precise exercise and workouts in order to have correct shape of the muscles to be built. Occasionally an individual go for body building supplements in order to get a short cut for a quicker growth of muscles. 

Food is the essential part of muscle growth. Eating of natural food loaded with protein and calcium is the best essential supplement for muscle growth. Without food your muscles do not have a sufficient amount of energy to grow, that why consumption of natural foods is the best supplement for muscle growth. 

Eating of egg in your diet is an effective supplement for muscle growth. One egg has about 7 grams of protein and 78 calories. Eggs are an important supplement of muscle growth because it is fully loaded with iron, calcium, and zinc. Eggs are also a great source of vitamin A and D. 

Using of dairy product is an essential supplement of muscle growth. The main dairy product includes yogurt, milk and cheese. One of the best diary products that you must take is yogurt. The healthy bacteria exist in yogurt helps to improve your digestive system that facilitate to muscle growth. 

A kidney bean is one more natural foods for muscle growth because it contains a well balanced and unique source of fibre and protein. Kidney beans are one of the most unseen muscle growth supplements. 

Creatine is great natural supplement that constantly creates positive health and muscle-growth benefits. It helps to fill the muscles with juice that makes you stronger and able to raise heavier and get well quicker. Protein powder is the best quick acting to help in repair and muscle growth tissue. Casein Protein is a sluggish digesting protein helps to grow muscle. Take it before bed because it supplies amino acids to your body that helps to growth of muscle. 

Intake of vitamin C foods is an essential supplement for muscle growth. Vitamin C is a huge immunity booster and free radical destroyer that helps to grow your muscle. Vitamin E is great for cell energy and reliability. It is an essential supplement of muscle growth. Red meat is also an essential supplement for muscle growth because it is a good source of iron, copper and zinc. 

These are the best effective supplement for muscle growth. Along with these you should also take FitOFat capsule because it is purely made by natural supplements. FitOFat capsule is an innovative herbal formulation prepared by powerful herbs and natural nutrients that works as the best supplement for muscle gain and facilitates men and women to attain weight gain goals. FitOFat capsules are the generally wanted and broadly used herbal fast muscle growth supplements for men and women who wish to change their physical personality and increase weight and grow your muscle 

Apart from develops your physical health, eating of FitOFat capsule made by Ayurved Research Foundation also encourages psychological health of person. It is the best natural product for muscle growth. 

Original Source: http://www.melodika.net/index.php?Itemid=50&id=733732&option=com_content&task=view

How Helpful Are Body Building Supplements Anyway?

by Sam Smith

Today there are quite a lot of people who are into body building or working out. Considering the appearance-conscious society that we live in today, many people are now going to the gym in order to have a great looking and healthy body. So, if you searching for a way to get that just right body that you can proudly show off at the beach, you should consider enrolling in fitness programs that is usually found in the gym.

The hard part about getting a great well toned muscular body like you might have seen some of the professional bodybuilder have in the gym is it takes a lot of work and discipline. You will have to stick to a very structured set of guidlines probably developed by your trainer. This can be difficult and trying at times. However one way to maximize your results and see the results of your efforts in the gym much more quickly is through the use of supplements. You have probably seen the big professional body builders in the gym right? Most of them are taking a wide variety of supplements to help them gain rock hard muscle quickly. There is no magic pill you will still have to workout regularly and stick to your diet but a supplement can improve your results.

These supplements can be used even by beginner body builders. If you want to see fast results, you should consider taking body building supplements that can help you see results at the quickest time possible.

Important Supplement Facts

Unfortunately there is no body building supplement currently on the market or in stores anywhere that will build muscle for you while you sit back on the couch and enjoy eating ice cream. Supplements are natural nutritional supplements that will help you in working out harder and recovering faster. However no supplement will do the work for you.

Be Careful About

There are many different types of supplements on the market and a wide range of possible effects that they might have. You therefore have to be careful and think about what you are putting in your body instead of just popping them in your mouth. You will want to stay away from any illegal body building drugs like anabolic steroids. These can have serious side effects and even do long term permanent damage to your body. It is best to stay with all natural legal supplements like you can purchase at GNC.

Most Effective Supplements

One of the effective supplements to start off with is Creatine. This is a natural supplement that you body already creates. Creatine is naturally created in your liver, pancreas, and kidney area and then it is transported to your muscles through your blood. Creaine is used by the body to restore any damaged muscles. Therefore following a really hard session at the gym you have broken down your muscles and basically torn or damaged them. There is some creatine in your muscles already and that is how the body naturally heals itself. However, by taking extra creatine in supplement form your body has more available and therefore the muscles can rebuild more quickly. Many people also report that they are able to workout harder then without the supplement. It is great at giving short boosts of energy and power while lifting.

Additionally you might want to consider taking a whey protein supplement. Obviously you naturally get some protein by just eating regular food on a daily basis. However, the body is only able to absorb so much of the protein when you are eating. By taking a supplement you can add to and enhance the amount of protein available in your body. As we all know protein is one of the major building blocks of the body. So after a strenuous workout when your muscles have been broken down by taking whey protein you provide everything your body needs to repair itself quickly.

There are many different effective body building supplements and as you spend more time working out talk with others in the gym and see what they use. Also if you have a personal trainer then talk to them about a supplementation program. As long as you are taking all natural supplements there is very little bad or harm your body. Just make sure you keep your supplements to a reasonable amount a little each day will do wonders but don't over do it.

Original Source; http://goarticles.com/article/How-Helpful-Are-Body-Building-Supplements-Anyway/407591/

Everything You Need to Know About Protein

by Bob Calvin

Overview

Along with carbohydrate and fat, protein is one of the three main classifications of food (macronutrients). Found in many foods such as fish, meat, poultry, eggs, and dairy products, your body breaks down protein to produce amino acids, the building blocks of lean muscle.

Strengths

Protein builds, maintains and restores muscle. It's responsible for healthy blood cells, key enzymes and strengthening the immune system.

Weaknesses

In order to build muscle, protein must be consumed with enough carbohydrate calories to provide the body with energy. Otherwise your body will tap into the protein for energy. And if you're avoid saturated fats, you'll want to avoid certain forms of animal proteins such as heavily marbled beef.

Sources

Upon hearing you should include a source of protein in every meal, you might think this means you have to eat beef several times a day, but that's not the case. Here is a short list of plant and animal protein sources:

1. Animal Protein

• Fish (anchovies, calamari, cod, flounder, grouper, halibut, mackerel, mahi mahi, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
• Shellfish (clams/mussels, crab, lobster, oysters, shrimp/prawn)
• Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, London broil, lean pork loin, top and bottom round of beef, venison
• Dairy (milk, cottage cheese, yogurt, cheese)
• Eggs
• Supplements (whey, casein)

2. Plant Protein

• Legumes (beans, peas, lentils, soybeans)
• Vegetables
• Grains
• Cereals
• Nuts & seeds

Supplements

Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in food, but also as a supplement in powdered form or in pre-made post-workout recovery mixes. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.

Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.

Protein shakes accelerate workout recovery. You can buy shakes in a ready-to-drink container, or easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in lean protein but devoid of bad fats.

Whey vs Casein

Most protein supplements are made from either whey protein, casein protein, or a mixture of the two. The major difference between these two milk proteins is the rate of absorption:

• Whey protein is rapidly absorbed helping to induce muscle-protein synthesis following a training session.
• Casein protein is slowly absorbed providing a long steady flow of amino acids, helping to prevent muscle-protein degradation.

Post-training supplements containing a mixture of both fast and slow proteins are superior to their individual counterparts because they not only induce muscle-protein synthesis but they also help to prevent muscle-protein degradation.

Protein Quality

Fewer Legs, Better Protein

The fewer legs something has—or at least had when it was alive—the better its ratio of protein to healthy fat.

• Fish, for instance, have no legs, and fish is a tremendously healthy source of protein. Fish also provides omega-3 and omega-6 fatty acids, which promote cardiovascular health. Shellfish (crab, lobster shrimp and prawns) is the exception to this rule. Although they have many legs, they are better for you than red meat.
• Chickens have two legs and are also a wonderful source of protein.
• Meat from four-legged creatures can be good, too, provided it’s a lean cut—that’s the key distinction. Red meat gets a bad rap, some of which is deserved since the heavily marbled meats are more tender and often have more flavor. But lean red meat is a tremendous source of important nutrients such as iron and phosphorous.
• Pork, the so-called “other white meat,” also gets a bad rap, but if you ask your butcher for a lean cut with little marbling, you’ll have a tasty and nutritious protein.

Complete Proteins Vs Incomplete Proteins

When choosing a protein, consider quality. Proteins can be divided into two categories: complete and incomplete.

1. Complete proteins contain the appropriate amounts of all essential amino acids (amino acids the body cannot produce). Included in this category are animal/soy proteins.
2. Incomplete proteins lack the appropriate amount of one or more essential amino acids. Included in this category are plant proteins (excluding soy).

Generally speaking, complete proteins are of better quality than incomplete proteins. But you can also create complementary proteins to form a complete protein to ensure that your body gets all the amino acids it needs. Examples:

• Grains and legumes (rice and beans)
• Grains and dairy (oatmeal and milk)
• Nuts/seeds and legumes (hummus, chickpeas and sesame seeds)

How Much Protein?

Depending on your goals, you should aim to consume 0.6 to 0.8 grams of protein per pound of bodyweight. If you weigh, say, 180 pounds, you would want to shoot for between 108 to 144 grams of protein per day. Generally speaking, the leaner and more active you are, the higher your protein intake should be on that scale. That might sound like a lot, but consider how much protein is in common foods such as the ones listed below:

• Chicken (4 ounces, skinless, size of a deck of cards): 35 grams
• Tuna (6 ounces, packed in water): 40 grams
• Fish (6 ounces of cod or salmon): 40 grams
• Lean red meat (4 ounces): 35 grams
• Lean pork (4 ounces): 35 grams
• Reduced-fat tofu: 30 grams
• Cottage cheese (1 cup, 1% or 2% fat): 28 grams
• Milk (1 cup of 1%, 2%, or fat-free): 8 grams
• Pre- or post-workout recovery meal: 20 to 45 grams

Original Source: http://www.coreperformance.com/knowledge/nutrition/protein.html

Lean Muscle Weight Gainer Supplements And Products For Men And Women

by Elvira Filinovich

Lean muscle weight gainer supplements and products for men and women are designed to increase lean muscle mass in the body to maintain healthy weight, strength and higher energy levels. Lean muscle mass gets converted into muscles which improves a person's strength, stamina and muscle mass. People trying to increase muscle mass gets benefited by using supplements which have been prepared to increase effects of nourishing diet and exercises to produce lean muscles. Sportsperson, athletes and bodybuilders use these supplements for gaining maximum muscles in short time and also to increase energy and endurance level of muscles to perform long strenuous exercises and physical activity.

People following a healthy diet and exercising regimen do gain lean muscles but these measures alone are slow in bringing positive changes, in some people who have slow and sluggish internal systems these are ineffective and cannot build lean muscle mass. If diet and exercises are complimented with muscle weight gainer supplements and products for men and women, results can be surprisingly much better and can be achieved in much lesser duration.
Fat, carbohydrate, protein, vitamins and amino acids all are vital and crucial for growth of muscle mass in human body. These vital nutrients shall be consumed regularly and in proper balance everyday and supported by exercises for building muscles. Even if a person can consume a proper diet which supplements all the above said nutrients and exercises regularly due to slowness of digestive or circulatory system or poor lifestyle these nutrients may not get absorbed in the body and muscles may not get sufficiently nourished. This can stop lean muscles from forming and weaken the muscular system of the body. Lean muscle weight gainer supplements and products for men and women like FitOfat capsules not only supply all the nutrients in right doses but also ensure their absorption in the body to provide nourishment to muscles, this promotes growth of muscle mass and paves way for healthy weight gain.

FitOfat capsules, muscle mass weight gainer supplement and products for men and women, is purely herbal product prepared by using rich and powerful herbs and is very effective and safe. This has been made without using any synthetic or artificial material which makes its effects natural and suitable to both men and women and people of all ages. FitOfat capsules have been made by using herbs which are so effective that these are capable of resolving the problems like under-weight and debility as single treatment; their use along with many other strong herbs makes FitOfat one of the most effective muscle weight gainer supplement and product for men and women.
Herbs like Withania Somnifera, Asparagus Racemosus, Asparagus Adscendens, Swarna Bhang, Saffron, Zingiber officinale, Phyllus Embilica and Paniculates aromaticus are chief ingredients of FitOfat capsules which supplement the body with all the vital nutrients, ensure proper absorption of nutrients, increase appetite, strengthen digestive, nervous and excretory system and promote healthy blood flow to energize and nourish muscles. All of these effects of FitOfat capsules promote healthy weight gain and build lean muscles in a short time to increase overall muscle mass in men and women.

Original Source: http://goarticles.com/article/Lean-Muscle-Weight-Gainer-Supplements-And-Products-For-Men-And-Women/6584179/

Information on Protein shakes, Whey Protein, Protein Bars

by Allaric Saltzman

Proteins are essential substances that your body needs for performing functions like being a building block for the bones, muscles and all the other tissues of your body. Natural protein sources are meat, milk, soya etc. Sometimes the protein requirements of the body are so demanding this normal amount that is obtained from these sources is not sufficient. This is so in the case of the athletes whose rigorous training has to be supplemented by having the protein. The proteins supplements are available in the form of protein shakes for these men. These protein shakes also come in suitable combination with other things like the fats or the carbohydrates. Proteins shakes come either in the liquid form in packed condition or in the form of powder when it is supposed to be mixed with milk and taken. Some scientific studies say that regular intake was found to decrease the exhaustion, infections and muscle cramps in a test group.

Whey protein is another form of protein that is obtained as a by-product from synthesis of cheese. The whey proteins act as a supplement over the normal requirement of the proteins. It is found to be beneficial as it may have some properties that can resist cancer or inflammation in the body. Some studies show that that the lean body mass of people using this showed an increase.

The third forms of protein are the protein bars that are being used very commonly by the health conscious people around the world. It is highly nutritious and is packed with lots of energy, exactly what your body needs after a very hard and tiring day. Taking the protein bars serves a dual purpose as one, it gives the energy your body needs and two, it controls your hunger. These bars are rich in protein and less in fats and the carbohydrates therefore is the best meal replacement one can imagine. One main advantage of taking the protein bar is that they are very easy to carry around and is suited for people who are always on the move and don't have the time to have their food. It can be taken while travelling or driving too. Also if you are a vegetarian there are protein bar preparations that are made from peas, pumpkins, Soya or the rice protein. These are quite tasty at the same time it provides the much needed filling for your hunger. 

http://goarticles.com/article/Information-on-Protein-shakes-Whey-Protein-protein-bars/6391506/

How to gain muscle for skinny guys

By Ben Greenfield

I used to be skinny. Really skinny. In high school and up to my first year of college, I was a complete stick -- until I made the decision in my freshman year that I needed to put some muscle on.

Eventually, by my senior year of college, I went from just “putting on muscle” to actually becoming a bodybuilder – standing on stage and posing 35 pounds of muscle above my original starting point.

If you were born skinny, you may not have the potential to gain the bulk of an NFL lineman, but it’s completely possible for a skinny guy to put on muscle. The bonus for you is that your body fat levels are naturally low, so when you do gain muscle, you’ll be able to achieve a very ripped look, which bigger, bulky guys often envy!

Here are seven things I learned from my own journey.

Supplements

Normally, you can get from food all the nutrients, vitamins and minerals that you need. But if you’re trying to put on significant size and you’re exercising at a level that is constantly stripping your body of fuel, you’ll need help from supplements.

For calories and upping your protein intake, a protein powder is important. If you don’t want the typical gut distress that comes from eating protein powders, don’t just settle for any version of protein powder. Try to choose one without added soy and corn, with no artificial sweeteners, and with added digestive aids such as digestive enzymes and probiotics.

Other supplements that can effectively help a skinny guy gain muscle are:

• Creatine: 0.3 g/kg bodyweight for 5-7 days followed by 5 g/day.
• Carnitine: 750 mg, 2,000 mg/day, in 2 doses.
• Citrulline: 6-8 g, 30-60 minutes before exercise.
• Beta-Alanine: 2-5 g, 30-60 minutes before exercise.

None of these supplements are a substitute for lifting frequently and lifting heavy, but they will certainly help to enhance results.

Eat Frequently

Strength training is very glycolytic, which means it burns a high amount of carbohydrates. Because of this, you shouldn't go into any muscle building workout without having eaten about 300-600 calories of a carbohydrate-containing meal two to three hours prior. This meal can include sweet potatoes, yams, oatmeal, quinoa, brown rice or any other healthy carbohydrate source. If you eat another similar meal after your workout, you’ll be able to put on size more quickly, as your muscles will rapidly absorb the sugars more quickly after a workout.

In addition, timing your protein intake with several small 20-25-gram portions split up through the day will be far more effective for gaining muscle, compared to a giant protein shake at the beginning and end of the day.

Ultimately, a skinny guy trying to put on muscle should be aiming to consume a pre-workout meal, a post-workout meal and at least four to five additional meals. This may seem like a lot of eating and food, but this is what it takes to build significant muscle if you’re skinny.

Use Amino Acids

A big secret among bodybuilders and strength training enthusiasts is a type of supplement called “branched chain amino acids” (BCAAs). These are special protein-building blocks that are rapidly absorbed and easily used by muscles during exercise. They’re cheap, easy to find and can be consumed without stomach distress both before, during and immediately after your workout, and can significantly increase muscle gain.

You should not train for size without amino acids in your bloodstream, and since digesting a steak can be tough during a hard workout, BCAAs are a good way to go. To gain muscle more rapidly, you should aim for 10-20 grams of BCAAs, consumed before, and then every 60-90 minutes during, your weight-training workouts.

Eat Meat

Skinny guys who are vegans or vegetarians may cringe at this advice, but meat is muscle fiber, and it’s chock full of fats, proteins and hormonal precursors that help you to put on size more quickly. While you certainly can get adequate proteins from plants, it’s far more difficult to go the vegetarian route, and the volume of food you must eat is going to be very daunting and a bit distressing to your gut.

To maintain muscle, you need to eat about 0.55 grams of protein per pound of body weight, and to build muscle, you need about 0.7 grams per pound. In addition, you’ll need to eat an extra 500-1000 calories each day over and above your basal metabolic rate. This high volume of food and protein should include foods that naturally increase testosterone, including grass-fed beef, eggs and seafood (other lower-calorie testosterone-supporting foods include garlic and broccoli).

Mix It Up

The advice to mix it up should not be misinterpreted. I don’t mean you should change up your workout every day (which is actually good for fat loss but not very effective for gaining muscle). Instead, you should stick to the same workouts each week for three to five weeks, but you should use different types of strategies during your sets to challenge your muscles. These strategies can include bouncing, explosions, quarter reps, ladder reps, stripping, supersets, super slow reps, forced reps, negatives and cheating.

Lift Heavy

Most skinny guys do not lift adequately heavy weights to build significant muscle. This is one reason why having a personal trainer or workout buddy at the gym will help you put on muscle faster -- you can lift more weight when someone is there to help you if the weight gets too heavy for you to safely handle.

While lifting with slightly higher sets (like 4-6 sets) and higher repetitions (like 10-12 reps) will help you build muscle faster than using low sets and low repetitions (which are better for power or brute strength), you still need to use weights that completely exhaust your muscles by the end of a set. For example, if you’re going to be doing 5 sets of 10 repetitions of a barbell squat, you should barely be able to stand for the last 3 repetitions. That is the kind of tough stimulus a skinny guy needs to build muscle.

Lift Frequently

Once you put it on, muscle is much easier to maintain than big lungs or good endurance. A runner begins to lose oxygen capacity within about three days of laying off workouts. But muscle only requires one workout a week for maintenance.

However, muscle is hard to put on initially, and for skinny guys typically requires 4-6 workouts per muscle group to build (you can build even faster if you lift twice a day, but if you do that, you’ll need to take a full recovery day at least once a week, and allow at least four hours between workouts).

So what does it look like to lift frequently? One popular split that works very well is to exercise your chest and back on day one, your shoulders, biceps and triceps on day two, your legs and core on day three, then take one day of rest, and repeat.

Reference: http://www.foxnews.com/health/2012/05/20/how-to-gain-muscle-for-skinny-guys/

Mass is something every bodybuilder seeks: attaining it is pretty simple and straightforward. Unless you use steroids (and get all the side effects that come with it), you will need discipline and devotion to your training. You will have to bust your gut and spend a lot of hard working hours in the gym. Follow Chris Cormier's 10 basic mass building rules when training to gain real mass. With a few good reasons on why they should be followed, below are Cormier's ten rules.

1) Use free weights for all heavy sets

Your chest might feel really pumped when using the Smith machine, but when you want to add real mass, use dumbbells instead. Dumbbells will make your ancillary muscles work as well and they will build compound mass. The greater range of motion (possible with the dumbbells) simply increases the number of muscles used in the training, therefore results are better.

2) Utilize compound movements

Remember you want to increase the size of every muscle fiber in your body so that your total body mass to increases. Most trainers believe that only good form will achieve muscle separation. But take Chris Cormier's advice and allow your muscles to grow. That will give them more space for separation.

3) Find areas of improvement

Assess your physique to determine which muscle groups need to be brought up in size, then go to the gym with that in mind, concentrating on working those areas first. People always have some "better" parts of the body, so focus on less developed muscles.

4) Experiment to find your best mass building exercises

With experience, you will learn to find exercises that work best on your muscles. Therefore, if you want to build mass, try different exercises and see which ones pump you up best. Once again, emphasize movements with dumbbells and free weights since they are the best for building mass.

5) Avoid injury

The combination of an intense workout and heavy weights will increase the risk of injuries. Many bodybuilding careers ended because of torn pecs, slipped discs or strained erectors. Simply be careful and be sure to warm-up, gradually increasing to maximum lifting weight.

6) Utilize optimum sets

Cormier suggests using a range of 16 to 20 sets per body part. I suggest that if you are not a competing bodybuilder, use a range of 12 to 16 sets, per muscle group. Each set should be completed to exhaustion; this will maximize the benefit of your workout. Try not to train more then 2 body parts in a single day or you will over work your body, and it might stop you from growing.

7) Don't count exercises

There is no optimum number of exercises. Most bodybuilders recommend four sets of four or five different exercises per body part. As mentioned above, this depends on how serious you are in building a massive body. Professional bodybuilders usually use supplements, which gives them greater endurance and strength for muscle growth.

8) Perform optimum reps

Chris Cormier likes to train heavy and perform many repetitions. He can curl 45 pounds ten times and considers it medium to lightweight. The point here is to always pump up the muscles until they can't move an inch more.

9) Flirt with maximums

Check out your strength levels every so often by maximizing one or two reps. Remember that whenever you pound your muscles with maximum weight, the danger of over-training and injury increases. Therefore, gradually increase the weight until you can perform only one repetition. For example, when trying your maximum bench press weight, start with a realistic weight and gradually increase until you can no longer add on more weight.

10) Eat your meat

You need protein for your muscles to grow: the more, the better. Include lean red meats in your daily diet, as they contain the right nutrients to make muscles grow. It is actually quite simple: the combination of a high protein diet and the right kind of workout will make your muscles grow like you never thought possible.



Reference: http://uk.askmen.com/sports/bodybuilding/bodybuilding7.html