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Optimize Your Diet For Maximum Growth


The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE diet analysis of your current nutritional plan here:

http://www.shapefit.com/diet-analysis.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!


MORE RESOURCES:

USDA Awards Grants for Nutrition Education Programs in Tribal Communities
USDA.gov (press release)
GREEN BAY, Wis., April 15, 2014 - Agriculture Deputy Secretary Krysta Harden today announced that the U.S. Department of Agriculture (USDA) has awarded over $700,000 in grants to support nutrition education programs for participants of USDA's Food ...

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Nutrition on the run: A busy life, no matter how fit, is no excuse for ...
Appleton Post Crescent
Proper nutrition is more than just replenishing protein or grabbing healthy snacks. “Healthy food is great, but you can't eat as much as you want,” Guenterberg said. “You'll do so much better if you choose healthier options.” Even for those who don't ...



Practical Nutrition: Balance Easter candy calories with other treats
Richmond Times Dispatch
More from Mary-Jo · Mary-Jo Sawyer · Read more advice from Mary-Jo Sawyer, a registered dietitian with VCU Medical Center, who shares nutrition information and recipe advice on TimesDispatch.com.

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Study: Nutrition linked to aggression
StarNewsOnline.com
The authors argue that loss of self-control is a contributing factor to aggression between intimate partners, and that self-control is linked to nutrition. "Self-control requires energy, and that energy is provided in part by glucose," wrote lead study ...



Birthday cupcakes exempt from nutrition guidelines
KRBD
kayhi. Last week, the Ketchikan School Board adopted new student nutrition and physical activity guidelines, but only after inserting a “cupcake clause.” The nutrition guidelines are part of the federal school lunch program's standards, but reach ...



Studey: Nutrition linked to aggression
StarNewsOnline.com
The authors argue that loss of self-control is a contributing factor to aggression between intimate partners, and that self-control is linked to nutrition. "Self-control requires energy, and that energy is provided in part by glucose," wrote lead study ...

and more »


Despite 1-vote April 5 defeat, no plan to put Nutrition Kitchen tax back on ballot
The Advocate
St. James Parish President Timmy Roussel has no plans to put a tax proposal back on the ballot to build a kitchen for parish social service programs unless the public asks for one after a similar tax failed by one vote April 5. The proposed Nutrition ...

and more »


Lallemand Animal Nutrition Announces New Sil-All4x4 Formulation
AgWeb
Since the purchase of the Sil-All® range of forage inoculants in 2011, Lallemand Animal Nutrition's team of forage experts have developed a new product formulation in the United States to best meet the needs of today's producers. "The rollout of this ...



Locally in Business: R3 Nutrition Center aims to get people moving
Fremont News Messenger
FREMONT — Before Ed Farson opened R3 Nutrition Center, 201 S. Front Street, three years ago he said he was overweight and had low energy. But through his business, programs and products he offers, Farson said he has not only been able to change his ...

and more »


Nutrition News: Healthy eating on a budget
Wicked Local Topsfield
It really is possible to eat healthy and stick to a budget, says Erin Huffstetler, frugal living expert for about.com. She recommends skimping on processed foods and heading back into the kitchen with ingredients. “Go for whole foods — whole grains ...


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