The food which you consume before and after your workouts will determine your actual workout and growth following. It is know that food is a source of energy, and energy is definitely what you need to exercise. Therefore, it would make sense that you consume some fuel source prior to your workouts. The key to remember is that you do not want to go to the gym on a full stomach. A full stomach uses up blood to aid in the digestion process; blood which should be used in your muscles. Therefore, you must plan your pre-workout meal. Generally, a source of simple carbohydrates with a small amount of protein is recommended about 1 to 1.5 hours prior ro training. Everyone has a different metabolism rate, so you will have to listen to your won body. During the workout phase, be sure to drink plenty of water. There are two reasons for this; one is to replenish the water lost during exercise and the other is to regulate the flow of blood throughout your body, especially to your muscle at work. Finally, nutrition following your workout. Immediately following your workout it is recommended for intermediate and advanced users to supplement with 5 grams of creatine with 5 grams of glutamine. This combination will increase recovery and growth. Within a 1 hour critical window following your workout, you need to consume protein as well as carbohydrates. The most reliable way to ensure your body gets these sources it with a protein shake. This will feed your muscles and restore your depleted energy. In conclusion, keep in mind that if you give it your all at the gym, then you must be willing to do the same with you nutrition, otherwise you are wasting your time.
For those of you who have chosen to get lean, you will have to lower your carbohydrate intake. This is very important after sunset; carbs consumed at night will not be used up and stored away as fat. Be sure to meet you requirements.
Here are some TIPS: eat fish and plenty of fibre, follow a very low fat approach and consider supplementation. Fat burners are recommended to aid you in your progress.
For those of you who have chosen to gain mass then your protein intake is slightly higher than normal to aid in the growth of new muscle tissue. You should be very concerned about reaching the Protein requirement; in addition, you should also increase you caloric intake by approx. 10% for '2 weeks high, 1 week regular' pattern.
Here are some TIPS: Eating fish, increase sodium (salt) and use the supplementation of Glutamine, BCAA's and Creatine. A high calorie meal replacement is also recommended.
For those of you who feel that they are in good shape and want to make consistent gains without losing fat or adding to much bulk. You should follow your current caloric needs as well as the other requirements outlined in your chart. It is important to stick to the diet to make progress, however a cheat day a week it acceptable.
Here are some TIPS: follow the requirements exactly. No adjustments are needed in the caloric intake. Good clean nutrition is recommended along with supplementation of Glutamine, BCAA's and Creatine.Regular rest is needed.