We at Genius Nutrition® believe in high-quality vitamins and supplements.
They could be a lifesaver for your gym and life health.
Well, think of the body as a car.
One of our members, the most passionate gym rat (67 years old), owned one of the nicest cars any of us have ever seen.
He had a classic Mercedes-Benz 230 SL Pagoda.
Also was a stubborn man…
The car was probably older than his kids… yet it looked like it just rolled off the sales floor!
However, despite how good the car looked…
The engine was a mess! He spent a small fortune getting the engine replaced every few years!
His car was always parked in his garage.
And the reason for this, he ALWAYS "cheaped out" on the oil.
On one occasion, I found out that Mr.passionate was buying 'street oil' because it was less than half the price of proper engine oil.
He never cared about how the "street oil" was meant to be used in transformers on the electrical grid…
The oil always ate his engine and broke it beyond repair.
And this is the exact same thing when it comes to your body and your nutrition!
Here are 10 strategies to help you stay lean, successful, and not wander off looking for 'halfway' solutions.
STRATEGY # 1 - UP YOUR DAILY FIBER INTAKE
A person should consume 25-40 g of dietary fiber a day, but usually, many consume less.
Thanks to fibers, the sugar obtained by their digestion is absorbed more slowly in the intestines and thus protects you from sudden insulin 'shocks'. If you omit fibers in your diet, the body will place them under the skin, transforming them into fats (instead of the necessary sugars in the liver and muscles).
Concentrated daily fibers promise a solution to this problem.
STRATEGY # 2 - DON'T FORGET YOUR PROTEIN
Proteins regulate cell activity and the speed of all biochemical reactions with the protective and transportive role. But what is most important to you is their building role - i.e., they should be understood as a building material for our muscles without which their recovery and building are impossible.
Ideal for everyone who aims to build muscle and is the basis for every beginner.
- Ideal for everyone who aims to build muscle and is the basis for every beginner.
- Ideal if you want to gain lean weight because they contain protein and healthy carbohydrates.
- When you are fasting.
In recent years, something strange has happened in bodybuilding; many people have started reducing or even eliminating carbohydrates (which is not so good). Reducing hydrate intake may seem reasonable in theory; however, in the real-world, any significant reduction in carbohydrate intake can seriously impair your ability to train hard and productively.
If you start getting around them, the body will use proteins as an energy source, and that is not our goal, but their role should be constructive. Consuming hydrates before training improves work capacity, experience and effort tolerance, endurance, and even speeds recovery.
STRATEGY # 4 - KEEP YOUR NITROGEN LEVEL POSITIVE
To achieve a positive nitrogen level, it is necessary to take fresh building materials into the body every 2-3 hours. The human body works best if it receives food in several smaller, regular meals during the day. These equal and adequately balanced meals should be made up of high-quality proteins and carbohydrates.
How can I eat every 2-3 hours when I have real-world responsibilities?
STRATEGY # 5 - WATER? CHECK!
As it is known, the body is somewhere around 70% made up of water.
You should always take care that the body is sufficiently hydrated - otherwise, it's very quickly exposed to intense stress if there is not enough water. Water is a key factor in breaking down proteins into amino acids and enabling the body to use nutrients from food. It also protects the joints as it is a kind of shock absorber.
Water also protects our tendons, which can be more susceptible to stress and injuries due to dehydration. Nutritionists say that it is necessary to drink at least 8 glasses of water a day, but even more, if you're an athlete.
STRATEGY # 6 - UNSATURATED FATS ONLY
Fats are the most efficient energy store - one gram of fat releases 9.3 kcal compared to 4.1 and 4.3 kcal of energy released by carbohydrates and proteins per gram.
Fats are broken down and resorbed inside the small intestine, then transferred by the lymph flow. Drops of fat eventually pass into the bloodstream, which are assigned to muscle cells or deposited in adipose tissue, giving you energy.
The best-known groups are monounsaturated (e.g., oleic - omega-9) and polyunsaturated fatty acids (omega-6 fatty acids and omega-3 fatty acids). The best source of monounsaturated fatty acids is undoubtedly olive oil (extra virgin), but a good source is Peanut butter, nuts - peanuts, almonds, hazelnuts, as well as avocados.
STRATEGY # 7 - AN ADEQUATE FOOD BALANCE
How our body metabolizes food is individual just as hair color or height are individual.
The balance of foods in meals is not exactly what some nutritionists recommend. The optimal diet includes a skillful combination of quality proteins and fibrous carbohydrates, a small amount of "real" fats, and no sugar.
The correct ratio would be 50% calories from carbohydrates, 35% from protein, and 15% from fat. This is the beginning of a proper diet aimed to lean muscle mass.
STRATEGY # 8 - PREPARE YOUR OWN FOOD
This might sound a bit girly to many guys, but cooking is a necessary skill. If your goal is to be successful in bodybuilding, you must know how to prepare food.
The sportsmen knows best what he/she likes and what food he/she needs to prepare to have 5-6 quality meals. Knowledge of cooking various useful dishes is also a great help because otherwise, cooking and eating can be reduced to a "prison" (monotonous) diet.
So monitor, experiment, consult, and discover.
STRATEGY # 9 - ALCOHOL? PRO or CON?
Frequent alcohol consumption significantly affects digestion because it hinders the body's ability to absorb amino acids, vitamin B, and disrupt protein synthesis.
However, if drunk in moderation, alcohol will not "poison" the body and contribute to fattening, but can improve health. It has long been established that a glass of red wine can have a beneficial effect on heart health, and one beer improves the immune system and reduces the amount of harmful C-reactive protein.
STRATEGY # 10 - USE A HIGH-QUALITY PROTEIN POWDER
Adding a high-quality protein to your diet can help jump-start your fat loss goals. You can do that by investing in a high-quality protein powder like iWhey, Whey-X5, or maybe Isolate-X5, or you can choose any other from our rich offer of proteins.
No matter which one you choose, these proteins are perfect for the cutting cycle, while still building up your muscle and shredding off fat and water weight. Thanks to a slower release of the proteins, you'll gain a more prolonged feeling of satiety and an enhanced lean muscle retention level.
They also contain high amounts of naturally occurring amino acids to help you build up muscle mass without storing fat. Our whey proteins are an essential component of any nutritional diet regardless of the activity level you are pursuing.
In the end...
The only difference between you and a car, though, is… you can change the engine in a car. But you cannot replace your health.
Genius Nutrition® - your premium 'health engine' nutrition.