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Your diet should at least include the following:
- 4 to 6 small meals per day (every 2½ to 3 hours)
- each meal should include a portion of proteins
- a good multivitamin/mineral supplement
- you should drink more than two liters of water a day
- a beverage containing 70 to 75 grams of carbohydrates
(or a banana) to be taken right after the workout
- more than 50 grams of proteins to be taken within 1½
hours following the workout.
If you fail to include one or more of the above elements
in your daily diet, optimal muscle development will not be
achieved. In addition, the above-mentioned dietary regime
is a proven method to keep your body fat content low.
Particularly with women a protein-rich
diet stimulates the burning of fat.
Common protein-sources are chicken, turkey, beef, fish (e.g.
tuna), eggs, dairy products and protein powders. For the sake
of convenience we refer you to your local fitness center for
advice on the selection of the right kind of protein powder.
This powder mixed in with milk and taken with your meals is
a relatively easy way to get the extra proteins needed for
muscle growth.
If preparing 4 to 6 meals a day is too much of a hassle for
you, you might consider taking 'meal replacements' for two
of the meals instead. These powders are ideal for people who
burn the candle at both ends, for they instantly provide a
complete meal.
Meal replacements have been developed
to supplement your diet and to make sure that your muscles
will at all times be supplied with the right quantity of nutrients
needed for muscle repair and growth.
The Daily Meal Plan. You will find that the Daily Meal Plan
consists of two columns. Use the 'planned' column to note
what you plan to eat during any given day. Select three balanced
meals (breakfast, lunch and dinner) per day and in between
meals take protein powder mixed in with milk. Use the 'actual'
column to note the meals you actually had during that day.
It is important to make sure that with each meal you consume
at least a reasonable amount of proteins, preferably proteins
from a good protein-source such as eggs or a protein powder.
3 to 5 protein portions a day are enough to expect your workouts
to produce optimal results!
You
will notice that an increased daily protein-intake has a positive
effect on muscle repair.
You may use the space provided for notes to describe how your
muscular pain developed, for instance - particularly how it
decreased. In this way your notes will enable you to discern
how your diet influenced the repair of your muscles. Based
on this experience you can optimize the selection of your
diet.
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Author: Tobias van der Avort
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