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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:

Clinton Herald

Business increases at nutrition shop
Clinton Herald
1 opening of Complete Nutrition on Lincoln Way, Clinton has welcomed a supplement and health food store. But, according to district manager Adam Neely, Complete Nutrition is more than just a place for people to buy weight loss and fitness supplements; ...



Initial Launch of the Team Up for School Nutrition Success Training Program
USDA.gov (press release) (blog)
Feeding students healthy, tasty and nutritious school meals can be a challenge. Just ask any one of the thousands of school nutrition professionals who carry out the National School Lunch Program and School Breakfast Program. They have to balance menu ...



Nutrition expert to give talks at UAMS
Arkansas Online
Neal Barnard, a physician, clinic researcher and expert on dietary intervention, will give two public talks in January in Little Rock on the relationship between plant-based nutrition and its effects on health. The first talk, “Plant-based Nutrition ...

and more »


Dallas Morning News (blog)

5 health and nutrition books for 2015
Dallas Morning News (blog)
Someone recently told me that they thought books were becoming a thing of the past. Since my Mom was a librarian, I feel strongly that it's my duty to make sure that doesn't happen. Hence this post-5 health and nutrition books for the new year. You'll ...



Food Safety News

Company recalls nutrition bars
Kane County Chronicle
By KANE COUNTY CHRONICLE - editorial@kcchronicle.com. A potential salmonella contamination has prompted a California-based company to issue a nationwide recall of its nutrition bars, according to a Kane County Health Department press release.
Nutrition Bars Recalled for Salmonella RiskFood Safety News
Perfect Bar Nutrition Bars recalled due to Salmonella riskOutbreak News Today
Perfect Bar & Company Recall Nutrition BarsFood Consumer
eNews Park Forest
all 9 news articles »


Waco Tribune-Herald

Construction begins on Baylor's new $3 million athletic nutrition center
Waco Tribune-Herald
Construction has started on the $3 million Beauchamp Athletics Nutrition Center that will serve as a dining facility for Baylor University's student athletes. The facility is named after Baylor Board of Regents Vice Chairman Bob Beauchamp and his wife ...



Research into Improving Piglet Nutrition
ThePigSite.com
Dr Andrew Van Kessel, the head of the Department of Animal and Poultry Science with the University of Saskatchewan, says scientists are focusing on pre-weaning and post-weaning nutritional strategies aimed at reducing diet costs, while ensuring ...



UC Davis Nutrition Scientists Predict Brave New World for Food and Health ...
Sierra Sun Times
“The advances that will be well underway when 2020 arrives will help people live healthier, longer and more productive lives,” said Robert Hackman, a research nutritionist at UC Davis and lead author of the group's forecast of the 10 top trends in ...
Brave new world for food and health coming, nutrition scientists predictImperial Valley News

all 2 news articles »


FEFANA publication examines carotenoids in animal nutrition
All about feed
In animal nutrition, colours come from the animal diet and are mostly linked with the presence of carotenoids, which form the largest group of naturally occurring pigments, widely responsible for the variety of yellow to red colours in fruits ...



CBC.ca

Nutrition North food subsidy program: What went wrong
CBC.ca
For years, northerners have complained about Nutrition North to anyone who would listen, grumbling that the $60-million annual federal food subsidy was doing little to ease their staggering grocery costs. No one, it seemed, took much notice. That all ...
A look at what went wrong with the Nutrition North food subsidy programAPTN National News

all 20 news articles »

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