Secret to Muscle Building Food

 

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Muscle Building Food

 

Alright guys! I have always been against ridiculous broscience bullshit but there are actually some quality food items that can assist in retaining that anabolic effect. Now, to keep things simple and realistic, I am covering easy to reach/acquire food items that everyone should include in their diet charts. As someone who has been associated with weight training for over a decade now, a common pattern that I have noticed is novice lifters tend to work really hard, but lag behind when it comes to diet.

 

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Benoi Nair – Fitness Expert

 

There have been times when I had to scream on top of my lungs to people who asked me what to eat! One philosophy that I have faith in personally is “You get what you put in!” as simple as that… Consider your body as a fantastic machine that works on quality fuel. Better the quality, better the performance and vice-versa.

 

“Never Ignore Nutrition…”

Here are my top selections:

Chicken = Protein

Cottage Cheese = Slow digesting Casein Protein, Vitamin B12, Calcium and other nutrients

Eggs = Proteins, Amino acids, Choline and essential fats

Whey Protein = Yes, I am against fart powders but additional servings of a genuine brand with a good diet and better workout can work well.

Beef = Protein, creatine, B-Vitamins, Zinc and other important minerals.

Oats = Complex carbohydrates, Fiber

Fish = Lean Protein, essential fats/Omega – 3 fatty acids

 

 

Hope the content was crisp and informative, without any extra BS. Feel free to interact, comment or even share (that is if you are not a mean bastard). Cheers!

 

 

 

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The Best Post-Workout

 

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Best Post Workout Drink

 

Guys, I have always been a fan of post-workout shake and always experiment with the mix with my new portable blender. When I mention experiment, it means playing around with one or two key ingredients, however, I still keep the main ingredient same to get the best out of my post-workout shake.

 

For me as a guy who workouts like a mean freak, post workout shake will always be about recovery, progress and gain with some healthy calories and of course protein and carbs. At the moment, I am not trying any Amino or any pre-workout drinks and to be very honest I don’t even remember the last time when I used a pre-workout supplement/drink.

 

So here’s what you will need: a cup of good old OATS, 1-2 Banana 9over-ripe one preferred), Whey Protein (optional for people who think they are just fart powders) or any malt, dried cranberries, almonds, dates and soy milk.

 

The secret:

Well, there’s no secret to how to blend but I would advise you to blend the mixture without soy milk first to ensure a smooth creamy smoothie and then go for one more round with milk. Adding ice cream is not a bad idea at all.

While gaining, I like to experiment with adding Creatine and Glutamine to the shake.

Eat Big to Get Big…

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Yes, you have to eat big to get big! Perhaps this is the only sensible thing that Rich Piana – the popular synthol human has ever said in his entire fitness career. Being someone who has been into fitness for over a decade now, I do get asked often on how I gained my size – even though I am not claiming to be ‘fat-free’. Now I don’t understand one thing – how the fuck can anyone not know the secret to grow and get big. “Eat you Idiot” is my standard reply to anyone who in his senses asks me on how to get big.

 

It’s a very simple philosophy – “calories IN and calories OUT!” eat clean and eat big, followed by a rigorous but intelligent workout ethics and results will definitely follow. Chicken, fish, eggs, beef, broccoli, other greens, mutton, rice and many other natural food sources have always been the primary fuel of legendary names like Arnold, Franco and many more. Those were the people with whom you could trade bodies all day, such was the level of perfection and symmetry. However, today bodybuilders do leave me in awe but trade bodies… NAAA!

 

Coming back to the topic of eating, if traditional three meals a day is not working for you, then it is very well clear that you need to up your game a bit. I would suggest people who believe they are hard gainers to try squeeze in extra 2 meals and analyze the difference.

 

Exactly! Don’t be a lazy arse and start preparing meals for yourself from today. Eat clean and lift big… feel the difference for yourself.

 

 

Role of Creatine in Bodybuilding and weight lifting

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creatine composition

You must have heard the word ‘Creatine’ a lot in the gym while working out or from trainers. It is a form of amino acid that is also produced in the body and plays an important part in releasing energy from the cells. Creatine phosphate aids the generation of adenosine triphosphate also known as ATP that assists in muscle contraction. Oral consumption of creatine may lead to increase in muscle strength and energy in performance. However, creatine is found in raw fish and meat but most of it is destroyed at the time of heating.

Creatine phosphate is considered as a storehouse of energy that enables muscle contraction and its consumption provides constant energy for intense physical activity such as weightlifting. Although creatine provides energy but it is suitable only for anaerobic exercises such as weight lifting and resistance training. Cardiovascular activities such as running, jogging are not benefited much from the intake of creatine as per the research and studies.

As per the standard consumption pattern, it is said that creatine can be consumed with the beverage of person’s choice. However, individuals who consume it with solution with simple carbohydrates such as any sports energy drink or a fruit juice show better result. While the study shows that it is safe and relatively cheap as compared to other health supplements, there is a lot to be defined about its side effects and supplementation even today. Therefore, it is advised to consult a good physician before consuming any health supplements.