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Protein Intake: To get the best out of your protein intake,
it should be at least 1 gram per pound of bodyweight. Beef, chicken breasts (low fat),
salmon, tuna, sardines, eggs, all that food is very rich in protein.
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Post Workout: After workouts you should try
comsuming a high number of calories (up to 1000 calories if in overfeeding period)
within 2 hours. Your body will have a tendency to store fat if you don't make up for the calories
spent at the gym.
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Fat Intake: It's important to feed your body
with fat like Omega-3 (good for blood flow). During diet phases, the source
of your fat intake should be mostly from salmon, sardines, olive oil
or some kind of nuts and not from saturated fat.
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Good Fat: Omega-3 is essential to the body.
It's found in salmon, albacore tuna, sardines ... However, some possible
pro-oxidant effects from fish oil have been seen, this is why you should couple
Omega-3 intake with Vitamin E to counter that effect.
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Protein Quality: During low-protein phases,
the quality of your protein intake should be increased since it is low.
Salmon, beef or albacore tuna will work.
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Supplementation: Creatine has proved some very
nice benefits to the athlete and bodybuilder (increases lean mass, better recovery, ...).
However, some side-effects have been seen, such as dehydration. ZMA
(containing Zinc + Magnesium) boosts testoterone level, increase muscle growth
without side effects.
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Sleeping: Sleep, sleep and sleep some more at least 8 hours per
day. If you can't then take a nap in the afternoon. Sleeping is the best
way to recover.
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