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12 Foods to Eat After Weight Training (Slideshow)

12 Foods to Eat After Weight Training (Slideshow)


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Refuel and recover with these healthy and delicious foods

This high protein superfood will help to replace your glycogen (or glucose) stores, so you don’t feel so wiped out after your workout.

Greek Yogurt

This high protein superfood will help to replace your glycogen (or glucose) stores, so you don’t feel so wiped out after your workout.

Cottage Cheese

A serving of low-fat cottage cheese after a workout provides energy-boosting carbohydrates and muscle-building protein. It also contains almost twice as much water as other cheeses, which will help you re-hydrate.

Egg Whites

Eggs are one of the best sources of protein around. And, consuming just the whites will cuts out the fat, carbohydrates, and cholesterol. Try a spinach and grilled chicken omelet for maximum protein.

Hummus

Chickpea hummus is high in both protein and carbohydrates so you can build muscle and feel full.

Peanut Butter

Peanut butter is a high-protein snack. However, beware of low-fat varieties; they’re often higher in sugar, which will undo all your hard work and clean eating.

Bananas

Bananas are an excellent, nutrient-rich source of carbohydrates, so they’ll replenish your energy and help you regain the strength you zapped while lifting.

Sweet Potatoes

It may seem a little strange to chow down on starchy potatoes after an intense workout, but sweet potatoes are rich in antioxidants so they’ll help your muscles repair themselves more quickly.

Grilled Chicken Breasts

Grilled boneless, skinless chicken breasts are a weight-training staple for a reason. Just four ounces of chicken pack an incredible 36 grams of protein, so you only need a little to meet your recommended intake. Plus, it contains all the essential amino acids your body needs to build its own protein.

Protein Powder

Whey powder is a great way to get that 4:1 ratio of carbs to protein. Just don’t overdo it; some whey powders are high in sugar and calories. Try adding protein powder to whole-grain pancakes if you’re tired of smoothies and shakes.

Kefir

Not familiar with kefir? You should be. Just one cup of the Mediterranean fermented milk has eight grams of protein and only 85 calories. Mix it with some bananas and strawberries for a treat similar to Greek yogurt.

Orange Juice

Put that sugary sports drink down! Orange juice has more than quadruple the electrolyte replenishing potassium of a sports drink, and way less sodium. A quick orange juice vinaigrette over your post-workout grilled chicken salad is so much better for you than a Gatorade.

Blueberries

If your muscles are sore, add some blueberries to your yogurt or protein shake. Blueberries are good sources of antioxidants that protect against muscle-damaging wastes produced during your workout.


Post Workout Nutrition: Insulin!

To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Some examples of good sugary carbs to consume after a workout are, honey and fruit juices.

F or muscle to grow, it must be stimulated. Weight training is said to be the best way to stimulate your muscles for growth. After your muscles have been stimulated, they need nutrients.

You have just put your body through an intense, strenuous workout, during this time muscle breakdown has occurred. So what do you need to do to maximize building muscle?

Encarta's Interactive Encyclopedia defines insulin as "a pancreatic hormone that regulates the metabolism of carbohydrates and fats by controlling blood glucose levels."

As you have probably read in other articles, insulin plays an important part in building muscle. Insulin transports nutrients to the organs in the body. This includes muscle cells and fat cells.

"While insulin is driving amino acids and glucose into muscle cells, it appears it also prevents the 'leaking out' of these nutrients from the muscle cells that usually occur in response to training or illness." 3

I asked a friend of mine what he knows about insulin. He is a big time powerlifter and is studying this kind of stuff in college (I forget the names of his classes).

This is what he had to say:

"It is an anabolic/lipogenic hormone triggered by your pancreas upon the consumption of carbohydrates which stores the consumed carbohydrate as glycogen, a glucose polymer.

The glycogen is stored in muscles and the liver to which we hold about 1600-1800 calories from glycogen max. It is said that after carbo loading, that number can jump as high as 2800 kcal."

So what kind of carbs should you load with? The answer is really quite simple. simple carbs.

To create an insulin spike after training, a simple carbohydrate (sugars) should be consumed. Some examples of good sugary carbs to consume after a workout are, honey and fruit juices. The spike created will increase protein synthesis. 1

Your body also needs protein after a workout. It is important to get protein into your system as fast as you can, so doesn't it make sense to intake a protein that is absorbed quickly. Hydrolyzed whey isolates takes about 20 minutes to be absorbed. 1

Whole foods can take hours to digest. "Recent research reviews indicate a protein/carb mix stimulates insulin and other anabolic hormones levels far greater than just carbohydrates alone." 3


Glutamine and Cysteine

These two amino acids are very important in determining whether you lose or gain muscle from weight training. Cysteine and glutamine are found in most protein supplements.

"Studies of blood and whole body amino acid biochemistry show that low plasma levels and a low glutamine/cysteine ration in blood and tissue forecast muscle loss in many people. This has been demonstrated in symptom free cancer and HIV patients, healthy people over 60, and young, physically fit men preforming a weight training program.

That's right, healthy young men with low levels of these amino acids in their bodies actually lost muscle during a weight training program." 1

To View Top Selling Protein Supplements, Click Here.


My Experiences with L-Glutamine

When I was trying to cut up for the summer, I lowered my calories and continued with my current workout routine. After a week, I was skinny, but I was also smaller muscle wise. This really depressed me.

I went back to my normal eating habits and gained some of the muscle I lost back. Not too long after, I began to read about L-Glutamine and talk to people that took it. They said it prevented muscle lost when dieting. I decided I would try it. I now lowered my calories again and supplemented with L-Glutamine.

By the end of the week, my waist was slimmer and trimmer and my muscles were bigger. I cut my calories exactly as I had before, but this time I did not lose my hard earned muscle. By the way, I was taking 5 grams in the morning, 5 grams after my workout, and 5 grams before I went to bed.


Essential Amino Acids

Leucine, isoleucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine are all essential amino acids that the body needs to stay healthy. 2

Some people also need arginine and histidine. 1 All these amino acids are used during weight training. The problem is, they also trigger high protein synthesis rates.

Therefore, it is important to take a supplement with these amino acids after training. These amino acids can also be found in meat, eggs, and milk. 2 These amino acids assist in recuperation and growth. Amino acids must be present with high insulin to produce massive muscle growth. 3

There have been many well-written articles about creatine on this site.


My Post Workout Drink/Meal (6-25-01)

1 Scoop of AST HSC Creatine in 4 oz. grape juice.
1 Scoop of AST VP2 Whey Protein in water with 1 tbsp. honey.

15-20 minutes after workout:
5 grams AST GL3 L-Glutamine in 8 oz. of grape juice.

30-45 minutes after workout:
1 packet of AST Ny-Tro Pro 40 in 12 oz. milk.


Reasons For My Post Workout Meal

AST's HSC is designed to increase the insulin spike and increase creatine uptake. Excellent! VP2 has all of the essential amino acids needed after a workout as well as cysteine and 24 grams of high quality whey protein.

The grape juice is to increase to the insulin spike. I chose not to use milk with the VP2 because it would slow down the insulin spike.

The protein in milk is casein, which is 80% of the protein in milk. 2 This casein protein contains all the essential amino acids that the body cannot create. The sugar in milk is called lactose. Some adults have trouble digesting lactose.

If this is the case, you might want to try lactose free milk. I choose skim milk here because it has no fat. Your fat does not need fat after a workout, hence the skim milk.

Honey's ability to enhance muscle recuperation and glycogen repletion is unknown to most people. Taking honey after a workout allows you to maintain higher blood sugar levels after training than most other carbohydrates. 4

*I highly suggest viewing the articles that are linked to my article. They contain information that is vital to my article.

Never skip out on post workout nutrition!


"Always looking to expand my knowledge of training and nutrition!"


Today we’re talking about workout nutrition. To help you get the most out of your workouts, we put together 12 of our personal favourite high protein vegan snacks for all of you plant-powered athletes out there.

As plant-based diets are becoming mainstream, understanding exercise nutrition, including what and when to eat before and after a workout is crucial to maximize your performance and get the most of any workout – for vegans and non-vegans alike. In fact, hiya.life provides you an array of healthy snacks to help you get energized during your workout days.

While exercise alone does make us feel amazing, combining exercise with the right nutrition leads to better results both physically and mentally.

A pre-workout meal makes sure you aren’t running on an empty tank, and replenishing post-workout ensures your body gets the right nutrients necessary to build and repair muscle, boost recovery, and restore energy.

What to Eat Before and After Working Out:

Before Your Workout

You wouldn’t take off for a road trip with an empty tank of gas. So why would you workout without properly fuelling your body? Properly planning your pre-workout plant-based meal will supply your body with increased stamina & strength to keep you going strong!

Key Points:

  • Fit a small meal into your schedule about 45 minutes to an hour before you train.
  • Prior to your workout fuel your body with a meal that will get into your system quickly. This way you aren’t digesting your food when your workout starts.
  • Think of your pre-workout meal as your fuel. You want to be able to sustain your energy during your training session and not run out of steam. The emphasis should be on consuming whole plant-based foods consisting of mostly carbohydrates, a portion of raw or minimally processed protein (such as hemp) and a small about of healthy fats.

Here are some examples of what this could look like:

HULK SMOOTHIE BOWL

Designed to be consumed about 40 minutes before a long or especially intense workout, this easy-to-digest pre-workout fuel will provide your muscles with clean-burning carbs to carry you through the toughest of workouts.

CREAMY ZUCCHINI BLUEBERRY SMOOTHIE

Smoothies are a great pre-workout choice. Since it’s in liquid form it will digest easily and therefore reduces the risk of getting that uncomfortable side stitch.

MEDJOOL DATES WITH NUT BUTTER

Dates have what is often considered an ideal ratio of carbohydrate to a protein of 3:1 which will provide sustained energy. This quick fix is a great option to fuel your longer workouts or to take with you on a hike or a long distance bike ride.

CHOCOLATE BANANA TRIFLE

One of the MOST common athletes’ snacks is a banana with a little nut butter. And it works. Filled with potassium, manganese, and carbohydrates the banana is great for energy and avoiding potential muscle cramps. Additionally, it has been shown to help settle an upset stomach! This recipe combines other yummy whole plant-based ingredients to slow down the carbohydrate absorption and creates a steady blood sugar flow for longer lasting energy.

SUPERFOOD GRANOLA BARS

Raw energy bars are such a great, natural, pre-workout snack. This recipe is full of “superfoods” such as hemp, goji berries, and chia, making them an ideal choice for sustaining physical activity. Making your own energy bar is often more cost-effective and much healthier than store-bought ones. This recipe is quick, easy and delicious!

APPLE ALMOND BUTTER SNACK

This fun little snack can be quickly assembled by slicing a small apple and topping it with a thin layer of raw almond butter. I realize that apples and nut butter are nothing new, but somehow the addition of hemp hearts and crunchy cocoa nibs makes them that much more satisfying. These little sandwiches are perfect fuel for your workout. The apple provides carbohydrates and the almond butter and hemp provides protein and healthy fats.

High Protein Snacks After Your Workout

While many people want to know what to eat before a workout, what we eat after workouts is somehow an overlooked part of training. Many times it becomes a free-for-all (anything in the pantry that will satisfy our hunger). But post-workout nutrition is incredibly important to see the benefits of all the hard work you put in during your sessions.

Key Points:

  • HYDRATION is a key! Drink at least 1/2 a liter (16oz) of water directly after your workout to replenish fluids.
  • NEVER starve yourself after a workout! Your post-workout nutrition is very important! Skipping this important meal WILL NOT help you lose weight or burn body fat. On the contrary, you will inhibit muscle growth and repair, make your body weak and unhealthy.
  • OPTIMIZE recovery. Eat (or drink) your recovery meal within the first 15-60 minutes following your workout. Choose something easily digestible that consists mostly of simple carbohydrates (ie. dates, pineapple).

These are our six favourite high protein vegan snacks to eat post-workout:

MACA RUSH SMOOTHIE

Possibly the most delicious smoothie on Active Vegetarian, this is our go-to after a hard workout for many reasons. One of the key ingredients in this creation is maca. Usually found in the supplement aisle, maca helps your body energize, balance and nourish the adrenal glands and reduce those (fat storing) cortisol levels. A great protein supplement you can add to amp up your protein in your smoothie is nu3 vegan protein.

LEMON-LIME RECOVERY DRINK

Inspired by Thrive Fitness, this post-workout lemonade has a unique mix of ingredients, but don’t let that stop you from trying it! After you’ve pushed yourself through a workout, your body is too tired to work at heavy digestion—refuel with this recovery drink and you will supply your body with all it needs to repair and heal.

AVOCADO GOJI PUDDING

Puddings full of superfoods are another great way to get nutrients into your blood and muscles quicker. Since the ingredients are already broken down, your body doesn’t need to work as hard to absorb and break the food down further. This recipe includes a healthy dose of goji berries, which are known to strengthen the glands that are responsible for generating energy, muscle growth, and repair – the adrenals, thymus, thyroid and pituitary.

BERRY GINGER SMOOTHIE BOWL

Massive antioxidant-rich smoothie bowl topped with some fresh berries is ideal for those who are active. It’s perfect right after a workout to help combat the free radical damage done by increased oxygen uptake during an exercise. This recipe is simple, takes about 10 minutes (clean up included), and uses only a few ingredients.

FORBIDDEN RICE SALAD WITH TURMERIC AND KALE

Dark leafy greens such as kale, Swiss chard and collard greens are rich in antioxidants and an important post-workout food. Incorporating a salad into your post-workout meal will help you manage the inflammation created during your workout and enable muscle tissue to grow stronger in a shorter amount of time.

ALMOND BUTTER & JELLY ENGLISH MUFFIN

If a workout leaves you hungry, you should go for a hearty post-workout snack with high protein, such as this sprouted grain english muffin topped with raw almond butter and homemade prune jelly. It’s quick, nutritious and satisfying.

I hope this has helped you gain some insight into how to best fuel your body for your workouts!

Trust that a whole-food, plant-based diet will result in optimal health and athletic performance, including cleansing the body, losing excess weight and building muscle.

As always, we are here for you! If you would like more help implementing healthy habits, if you need someone to keep you accountable and guide you on this journey to better health, you can count on us! Look into our AV Coaching and don’t forget you can also find us on Facebook, follow us on Pinterest and on Instagram for daily tips and inspiration!


Examples of Foods to Eat Pre Workout

Heather Feibleman

This is a simple meal that covers all the bases before your workout! It includes whole wheat toast (complex carbohydrate), avocado (a healthy unsaturated fat), and eggs (kick starts protein synthesis).

The avocado and egg toast that I make contains: 2 slices of whole grain toast, 1/2 of an avocado mashed and spread over the toast, and 2 scramble eggs. Add salt and pepper and you have a masterpiece !

Grace Simmons

Another fabulous pre workout snack are energy bites! These are amazing because it requires NO cooking and takes about 30 minutes to make. These bites usually contain all the necessary nutrients you need before you hit the weights.

The recipe that I use is my moms (love you mom!) It contains: 1 cup of quick oats, 1/2 cup of almond or peanut butter, 2 tablespoons of honey, 1 teaspoon of vanilla extract, 1/2 teaspoon of cinnamon, 1 tablespoon of flax seed and chia seeds, 1/4 cup of dark chocolate chips, and 1/4 cup of shredded coconut. You want to mix the ingredients until it is homogeneous and then roll them into balls and place them on a plate. Once all the balls are rolled out, place them in the freezer for 10-15 minutes so that they set and BAM that is it. Super easy and yummy.


Your post workout nutrition needs are most heavily determined by your overall fitness goals - whether you are looking to lose fat, gain muscle, or improve your performance. The need for recovery fuel can also differ from one person to the next depending on what you ate before the gym, how hard your workout was, when you plan to eat your next meal, and your daily calorie and macro goals.

For the everyday, non-athlete individual, adequate post-workout nutrition is most likely accomplished by eating a meal within a couple of hours of leaving the gym. But for those looking to get more strategic with their intake, fine-tuning your recovery options and timing can certainly offer some potential benefits.

Based on your overall health goals, here is how to plan for the ultimate post-workout game-plan:

Fat Loss

Similar to pre-workout foods, recovery and refueling can often be accomplished through normal eating for most people, and a large amount of food or carbs for replenishment is not always necessary - especially if you are trying to lose weight.

Often times people will feel pressured to consume a specific post-workout snack or beverage, but when you are trying to cut calories, this can cause you to add unnecessary intake to your day, and essentially “waste your workout”.

When it comes to fat loss, the key things to consider are:

  • Daily calorie control
  • Whether or not you ate before the gym
  • The timing for your next meal
  • The type and duration of the workout

As long as you maintain overall calorie control, post-workout foods are not going to ruin your diet. But if they are adding additional calories, you may want to skip it and juts eat your next meal instead.

If you workout fasted, your body is in greater need of some sort of recovery, especially protein for your muscles. But again, as long as you eat a meal within an hour or two of the gym you should be just fine.

Be realistic with yourself. If you aren't training for long periods of time, or at high levels of intensity, you likely don't need a specific recovery regimen.

Bottom line: As long as you maintain daily calorie control, what you eat after a workout does not significantly impact your ability to burn or lose body fat.

Muscle Gain

If you are looking to gain muscle, post-workout nutrition becomes slightly more important. Mainly because it’s an opportunity to add more calories to your day and support weight gain. Additionally, including a healthy mix of carbs and protein after the gym can benefit muscle hypertrophy and recovery.

This becomes even more important if you are working out fasted, as your muscle stores are depleted already and hungry for fuel. Prolonging this fasted state is likely not going to do you any favors, and may potentially inhibit muscle protein synthesis. Thus, it is important to make sure you eat something after the gym if you are looking to put on muscle mass.

Depending on your level of intensity and duration, the recommended intakes for carbs and protein are:

For a 150 pound adult, this would equal 68 to 102 grams of carbs and 20 to 35 grams of protein -which can easily be accomplished with a balanced meal.

Bottom line: Post-workout meals are an opportunity for calories and key nutrients that support your muscle building efforts.

Improve Performance

If you are looking to improve your overall fitness. Nutrient timing can be something to play with. However, this still comes as part of the full diet package deal - meaning a single meal before or after the gym is not going to impact your performance as much as your overall intake and consistent nutrition strategy.

If you are looking at post-workout foods to help you train harder or perform at a higher level, your focus should be on the following:

  • Replenishing lost glycogen stores
  • Re-hydrating
  • Adding protein to assist in muscle repair and growth
  • Nutrient-dense foods that promote good nutrition for overall recovery

To support better recovery, aim to get a macro balanced meal - moderate carb, high protein, and moderate fat within a few hours of training and resume normal eating for the day to replenish lost fuel and repair any muscle damage. Additionally, you'll want to drink plenty of fluids for adequate hydration.

The more intense your workout, the more calories and carbs you need.

Bottom line: Your overall daily intake is much more impactful to your fitness goals than post-workout meals. And for most people, a healthy, balanced meal after the gym is plenty to refuel and replenish your body.


The Best Snacks To Eat After Strength Training

After you finish working out, your body is in a state of recovery. You probably feel tired, and that's because you are tired. Your muscles are minutely injured, and any energy and nutrients your body had stored away have probably been used up. Nutrients will help you heal properly, so you need to get the ones you've lost back into your system as soon as you're finished pumping iron. How do you do that? Only our favorite way: With a nutritious snack.

Before you pick your snack, it's important to understand that different workouts necessitate different nutrients in different ratios. For example, after an intense cardio sesh you're going to want to stock up on a bunch of carbs and a bit of protein. Strength training, however, is a different ball of wax.

"You are left with microscopic tears in your muscle cells after lifting weights," Jennifer O’Donnell-Giles M.S., R.D.N., certified sports dietitian, tells SELF. While tearing your muscles may sound bad, it’s actually good. That tearing is what allows them to build up and heal stronger. But they aren't going to heal all on their own. According to Giles, "nutrients are needed to build back these muscles."

After strength training, the nutrients that will most help with recovery are protein, carbohydrates, and healthy fats. "Protein replenishes the muscle cell damage, carbohydrates replenish blood sugar loss, and good fats control inflammation," Giles explains, and no matter the intensity of your strength training workout, you should always aim to eat a ratio of 4:1 protein to carbs. And she says you should try to eat your snack 15 to 20 minutes after you wrap things up at the gym.

One thing that does change with the intensity of your workout is the size of your snack. Usually in the beginning of your strength training practice, Giles says your workouts will tend to be more basic. A lighter intensity workout might consist of 10 to 12 reps of chest presses, barbell squats with lighter weights, push-ups, dips, and pull-ups. After these lighter intensity workouts, Giles says you should eat a snack between 100 and 200 calories.

Further along in your practice, she says your workouts will begin to get more intense. Higher intensity workouts usually include the use of heavier weights, and fewer reps (6 to 9) of moves like deadlifts, leg presses, and jump squats. After these higher intensity workouts, she says to eat between 300 and 500 calories. Below, you can find some snack options for each of these different levels of intensity.

These snacks are incredibly simple to throw together and can even be tossed in your gym bag before you head to your workout.

  • Homemade granola made with whole oats, dried fruit and nuts
  • Low-fat chocolate milk
  • Non-fat Greek yogurt
  • 1 banana with 1 tablespoon of peanut butter
  • 1/2 cup of edamame

These snacks are a little bit more like meals. And that's OK. After an intense strength training workout is not the time to being worried about counting calories (though you still don’t want to go totally crazy). Giles says these are exactly what you need.


5. Sumo Squat

Stand with your feet wide. Holding dumbells in your hands, turn your toes and knees out slightly (about 45-degrees.) Bend your knees out over your toes. Push your hips back and lower your torso toward the floor as your arms reach down to the ground. Return to start. Do 20 reps.

Stand with your feet wide. Holding dumbells in your hands, turn your toes and knees out slightly (about 45-degrees.) Bend your knees out over your toes. Push your hips back and lower your torso toward the floor as your arms reach down to the ground. Return to start. Do 20 reps.


5. Cottage cheese

Over the past several years, Greek yogurt has gained all the attention while poor cottage cheese has fallen by the wayside.

While both are great, cottage cheese actually has more protein gram for gram, as well as just under 3 grams of leucine per 1 cup. This amount has been shown to help with building and/or maintaining muscle.

Make it simple &ndash Good Culture single serve Cottage Cheese (plain or flavored, available in stores at Target) is a great on-the-go option.

6. Sweet potatoes

Sorry, keto fans. When it comes to post-workout recovery, carbs are indeed your friend.

A report in the Journal of Applied Physiology shows that consuming carb-rich foods like potatoes, grains, and fruit can help lessen the drop in your immune system that may occur after intense exercise.

But don't worry, your six-pack won&rsquot take too much of a hit. The carbs you eat after training are more likely to be used as energy than stored as fat, Sumbal says.

Place 1 medium peeled and cubed sweet potato and 1 tablespoon water in a microwave-safe bowl. Cover bowl tightly with plastic wrap and poke a few holes. Nuke on high for 6 minutes, or until potato is very tender. Remove plastic wrap and mash potato with 1/3 cup applesauce and 1/2 teaspoon ginger powder. Scatter on dried cranberries and pumpkin seeds.


Top Foods for Your Diet

The best diet plan while working out can include foods such as:

  • Avocados: Avocados are an excellent source of fiber and heart-healthy monounsaturated fats. A study published in 2013 in Critical Reviews in Food Science and Nutrition found eight preliminary studies that suggest avocado consumption helps support cardiovascular health. Additionally, according to a small study published in November 2013 in the Nutrition Journal, eating half an avocado can improve satiety for up to three to five hours.
  • Full-fat Greek yogurt: Full-fat Greek yogurt is full of whole carbohydrates, protein and filling healthy fat to help you recover from workouts. Greek yogurt has higher protein content than regular yogurt because it is strained to remove more of the liquid whey protein.
  • Lean meat: Lean cuts of chicken, fish, and beef are high-protein foods that aid in muscle building. Protein is essential to building muscle because, as shown in a May 2015 study in Biophysical Journal, proteins are enzymes cause reactions in the body essential to your metabolism, such as digestion, energy production, and muscle contraction. Protein helps build new muscle and decrease soreness as the muscles repair themselves. Beef scores extra points for its iron content. A December 2014 study in Medicine & Science in Sports & Exercise determined that low iron levels can lead to anemia, which limits oxygen delivery to exercising muscle. Tissue iron deficiency may affect exercise performance by hampering muscle oxidative metabolism.
  • Whole grains: Whole grains provide your body with the carbohydrates it needs for energy production without all the weight gain associated with processed grains such as white bread, cereal and pasta. Eating oats, quinoa and whole-wheat breads, pastas and cereals will give you carbs and fiber to help with digestion and curb your appetite.

3rd Place: b0dybu1ld3r

Cutting is a necessity among virtually all bodybuilders today. During bulking bodybuilders usually aim to gain as little fat as possible, but too often much more fat is added than they would prefer. Therefore, most bodybuilders will cut down on the calories and/or increase cardio during "cutting phases." This is done to decrease body-fat as much as possible, while hopefully maintaining muscle mass to the fullest.

Muscle loss is a big issue, and is what causes many to avoid cutting altogether! Many foods and supplements have been found to help decrease muscle loss or thwart it completely. Another issue is metabolic "slow-down," which can occur after long periods of dieting.

Best Foods: What are the 20 best foods for cutting?

1. Tuna

Tuna is a great source of lean protein, with very little fat and no carbs. Good source of omega-3 fatty acids. Tuna is also rich in selenium, magnesium, potassium, and the B vitamins niacin, B1, and B6.

2. Enova Oil

A great source of fat, especially while cutting. Increases the body's ability to burn fat, and may improve appetite control and energy. Has a nice light taste as well, and goes well with many foods.

3. Spinach

Spinach is extremely high in Vitamin C, as well as Vitamin A, Vitamin E, and many antioxidants. Also high in folic acid and iron, spinach has been shown to be quite potent in the prevention of cancer. Spinach is also great to eat alongside your red meat.

4. Grapefruit

Great source of Vitamin C, potassium, and fiber. Also high in folate, iron, and calcium. Grapefruit is one of the best fruits to use while cutting as it contains naringin, which is known to be helpful for fat-loss, and is also known to increase the body's ability to absorb Vitamin C.

Words Of Caution However: Grapefruit may interact with many different medications. It is recommended that if you are on any medications, that you check whether or not grapefruit will interact with the medication. This is because grapefruit juice can increase the absorption of many medications significantly.

5. Eggs/Egg Whites

Eggs are a complete protein source, and contain many vitamins and minerals including Vitamin A, B6, B12, riboflavin, folate, iron, phosphorus, and zinc. I recommend both whole eggs and egg whites, but you must remember to cook your egg whites if you are going to eat them alone. This is because raw egg whites contain avidin, which is very effective at binding biotin. This could lead to a deficiency if they are not cooked properly or taken along with the yolk.

6. Skim / Low-Fat Milk

Milk contains a good amount of high-quality protein, and also a moderate amount of carbs. It is a good idea to sip on skim milk between meals, as it is fairly anti-catabolic.

Milk is high in calcium, which may aid in fat-loss. Milk is rich in Vitamin D and K and also contains lactoferrin, which is a powerful anti-oxidant. The CLA in milk may also be useful in reducing body-fat and preventing certain types of cancer.

7. Non-Fat/Low-Fat Cottage Cheese

High in protein, and low in fat. Also a great source of calcium, cottage cheese is great to use while cutting. Cottage cheese is especially useful for eating before bed, as it will help prevent catabolism during the long night. It is a great natural source of glutamine.

Cottage cheese is much cheaper than casein as well, so if you don't mind the taste, then it is highly recommended that you go pick some up during your cutting phases!

8. Salmon

Great source of Omega 3. Also a high-quality protein source, containing all essential amino acids. Rich in Vitamins A, D, B6, and B12.

9. Beans

Great for controlling appetite, and are fairly inexpensive. Also having a great source of fiber, beans are quite nutrient-dense. The carbohydrates in beans are quite low GI (glycemic-index) as well, which makes them slightly more suitable for a cutting diet.

10. Oatmeal

High-quality source of carbohydrates, and contains a moderate amount of protein. Great for post-workout, especially while cutting, so that you may avoid simple sugars. Helps to keep you full, mostly due to its high fiber content. Oatmeal is also great for lowering cholesterol.

11. Olive Oil

Great source of healthy monounsaturated fats, and is also high in Omega 9 fatty acids. Contains powerful antioxidants as well. Make sure to get the "extra virgin" variety however, as it has more nutrients.

12. Walnuts

An excellent source of Omega-3s. Walnuts may also be helpful in lowering cholesterol. Also, walnuts are high in melatonin which can help with sleeping issues as well as protecting against cancer and heart disease. Walnuts are also known to be helpful for fat-loss.

"People following a moderate fat weight-loss diet, including peanuts and tree nuts, such as walnuts, were shown to improve weight-loss and keep weight off for a longer period of time than people following a traditional low fat diet." - International Journal of Obesity

13. Peanut/Almond Butter

A great source of healthy fats along with moderate protein. Also is quite good tasting. Also a great source of Magnesium and Vitamin E. Their nutritional profiles are quite similar. Peanut butter and almond butter are both quite beneficial during cutting, but really it is mostly based on taste preference.

14. Chicken

Chicken is a great lean meat right alongside tuna. It is quite good tasting and works well with many different foods.

15. Broccoli

Ounce for ounce, broccoli has more Vitamin C than an orange, and as much calcium as a glass of milk. Broccoli is quite rich in Vitamin A. Also contains many powerful cancer-fighting properties. It is recommended that you do not microwave your broccoli however, as this kills off many of the powerful antioxidants.

16. Strawberries

Good source of fiber to keep you full, and high in Vitamin C. Also high in folic acid, potassium, and many antioxidants.

17. Asparagus

Asparagus is a great food to keep you full between meals. Good source of folic acid, fiber, Vitamin C, potassium, and beta-carotene.

18. Celery

Has many unique health benefits. High in tryptophan, folic acid, fiber, calcium, and many other vitamins and minerals. Has long been recognized for its blood pressure lowering benefits.

19. Sweet Potatoes

A great food for adding to your "carb meals" while cutting. Has been shown to lower insulin resistance, and help stabilize blood sugar levels. High in fiber, beta carotene, Vitamin A, Vitamin C, Vitamin B6, and potassium.

20. Garlic

Has a powerful anti-oxidant effect, and is very helpful in boosting the immune system. Has been shown to be a powerful antibiotic. Great for lowering cholesterol and blood pressure.

Best Supplements: What are the 5 best supplements for cutting? Explain why.

1. Multivitamin

A multivitamin should always be part of one's supplement arsenal. However, it is especially important while on a cutting diet. This is because a decreased caloric intake many times leads to less variety and/or quality food in meals, which means less vitamin and mineral intake through your food.

2. BCAAs

BCAAs are most important while cutting. During those long lifting sessions or cardio sessions, while in caloric deficit these are a must have! You should ideally take one serving before, during, and after your weight lifting session.

3. Whey Protein

A naturally complete protein, and rich source of BCAA's, whey protein is quite helpful while cutting. It is ideal to consume it post-workout during cutting just as you would during bulking. Just make sure to not use it for more than two of your meals as it has not been shown to be anti-catabolic over a long period of time. Mixing it with milk however would be helpful if consumed in place of a meal.

4. Fish Oil

Contains Omega-3 fatty acids. These have been shown to decrease body-fat while simultaneously increasing muscle mass.

5. Green Tea

A potent fat-loss supplement which also has powerful anti-oxidant properties. Green Tea is immensely helpful for overall health as well, as it has been shown to decrease blood pressure, lower blood sugar, and fight cancer.

Calories: How does one determine how many calories they should consume when cutting?

Generally, a good guideline for cutting is to decrease your calories to 11 times your bodyweight. For example, if you weigh 200 pounds, then you would consume 2,200 calories a day. 5-6 meals per day would be preferable. This may be altered due to your current body fat and/or body-type.

You should also shoot for 1.5 grams of protein per pound of body-weight. Therefore, the 200 pound man would consume 300 grams a day of protein. Carbohydrates should be both consumed in moderate amounts. A good idea to keep your metabolism running smooth, is a carb-up every three days. This should be roughly 200 grams of carbs, preferably complex, such as oatmeal or sweet potatoes.



Comments:

  1. Storme

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  2. Dujas

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  3. Husam

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  4. JoJokinos

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