Food for Bodybuilding

  • bigbuddyboyja

    Posts: 9

    Jan 21, 2008 12:31 PM GMT
    I want to burn some fat by doing weights early in the morning. My problem is that I need to eat before I workout. Which foods give you alot of energy but is easy to digest ?
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    Jan 21, 2008 7:44 PM GMT
    I am one for a protein shake in the morning before working out. It has sugar in it to give you an initial boost, and will feed your muscles during and after your workout.
  • neon4u

    Posts: 1152

    Jan 21, 2008 7:52 PM GMT
    I'd definately do carbs before the workout and protein after. I usually eat a slice of bread or eat a piece of fruit 30 - 45 mins before. This gives you energy by supplying the carbs. After the workout, to repair the tissue, eat protein and some fat. Protein shakes are real good. Pop a few vitamins are your set until your next meal.
  • leaozinho

    Posts: 177

    Jan 22, 2008 3:11 AM GMT
    I too like to work out in the morning before work which is about 60 mins at least after waking.
    I wish I could find food or something that could give me lots of energy and strength.
    I usually have coffee, yogurt, bananas, oatmeal. Sometimes I have a protein shake but sometimes it makes me nauseous. I take multi-vitamins, B complex vitamins and L-Glutamine.

    any advice is appreciated.

    michael
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    Jan 22, 2008 3:27 AM GMT
    I've heard a smoothie using fruit, yogurt and flaxseed meal is good for slightly longer-term (2+ hours) energy. Apparently you burn the fruit sugars first, then the dairy protein, then the dairy and flaxseed fat. Then, finally, the flaxseed fiber brings up the rear. Ha! Get it? ;-P

    {groan}
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    Jan 22, 2008 3:32 AM GMT
    Eggs are easily digested and so totally absorbed that other foods are compared to the egg.

    An Egg Breakfast Helps Promote Weight Loss

    In a randomized controlled trial, 160 overweight or obese men and women were divided into 2 groups, one of which ate a breakfast including 2 eggs, while the other consumed a bagel breakfast supplying the same amount of calories and weight mass (an important control factor in satiety and weight loss studies). Participants ate their assigned breakfast at least 5 days a week for 8 weeks as part of a low-fat diet with a 1,000 calorie deficit. (Dhurandhar N, Vander Wal J, et al, FASEB Journal)

    Compared to those on the bagel breakfast, egg eaters:

    Lost almost twice as much weight -- egg eaters lost an average of 6.0 pounds compared to bagel eaters' 3.5 pound loss.
    Had an 83% greater decrease in waist circumference
    Reported greater improvements in energy
    No significant differences were seen between blood levels of total, HDL and LDL cholesterol, and triglycerides in either group, confirming what other studies (Ballesteros MN, Cabrera RM, Am J Clin Nutr) have shown, including a relative risk study presented at the Experimental Biology meeting: healthy people can safely enjoy eggs without increasing their heart attack risk. The relative risk study, a thorough scientific review of the major studies concerning heart disease causation, which was conducted by Washington, DC-based scientific consulting firm, Exponent, found that eggs contribute just 0.6 percent of men's and 0.4 percent of women's coronary heart disease risk.

    Eggs and Heart Health

    In addition to its significant effects on brain function and the nervous system, choline also has an impact on cardiovascular health since it is one of the B vitamins that helps convert homocysteine, a molecule that can damage blood vessels, into other benign substances. Eggs are also a good source of vitamin B12, another B vitamin that is of major importance in the process of converting homocysteine into safe molecules.

    Eggs are high in cholesterol, and health experts in the past counseled people to therefore avoid this food. (All of the cholesterol in the egg is in the yolk.) However, nutrition experts have now determined people on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels. This information is supported by a statistical analysis of 224 dietary studies carried out over the past 25 years that investigated the relationship between diet and blood cholesterol levels in over 8,000 subjects. What investigators in this study found was that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most.

    Improve Your Cholesterol Profile

    Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one's blood lipids (cholesterol) profile-even in persons whose cholesterol levels rise when eating cholesterol-rich foods.

    http://whfoods.com/genpage.php?tname=foodspice&dbid=92
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    Jan 22, 2008 4:29 AM GMT


    longer to digest meanz m0a stey'n energy icon_biggrin.gif

    i'd go wif a portion oh carbz NB: portion, be it fruit, vegiez, wheat'n cerealz or fruit smoothy/shake wif soy milk or gud ol h2o.

    carbz allowz for a more fuller longer feel 'n' meanz longer energy stey. also, choose natural as proposed ta processed as natural takez longer tah digest (i knw u didn't want longer..heh) but it meanz fuller longer 'n' energy fer ur wrkowt

    eat or drink @ least 1/2hr - 45minz b 4 ur wrk owt, have a shake 1/2hr after ur wrk owt for body recovery icon_smile.gif

    0ne m0a b 4 i go? place a midnyt snack (protein shake, fruit smooty icon_smile.gif by ur bed 'n' have it during the sleep'n hour icon_biggrin.gif
  • mljk

    Posts: 9

    Jan 22, 2008 4:48 AM GMT
    I definately have to agree with neon4u. Definately have carbs before your workout, while get some protein in soon after your workout. The reasons why have been mentioned plenty thus far. Another suggestion that might help is to drink a lot of water in the morning before your workout - this will make u feel full and properly hydrate you (your body has been without water for a couple hours b/c of sleep).
    Another suggestion is to do your cardio in the early morning and if u have time later in the day, to do your weights then (remeber you don't really need to lifting weights for more than 30 mins if you are being effective). Doing your cardio with very little caloric intake (b/c u only had breakfast so far) will force your body to tap into the fat reserves for energy.

    Lastly about the egg article, interesting, but I would suggest u to drop the yolk. When having eggs just have the whites, and take it easy on the salt. Also, for the article, I think the experiment has too many uncontrolled factors, such as: did u know that 1 bagel is equivelant to 4 slices of bread, and I'm sure for breakfast you are not going to have 4 slices of bread. Yes even though 1 bagel may equal the same caloric intake as 2 eggs, as said in the article, I would recommend that for your breakfast to have sensible portions of an assortment of things. For example, you can have a slice of toast, some oatmeal and a piece of fruit, with maybe some juice and tons of water.
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    Jan 22, 2008 5:14 AM GMT
    m40r1_b0i said

    longer to digest meanz m0a stey'n energy icon_biggrin.gif

    i'd go wif a portion oh carbz NB: portion, be it fruit, vegiez, wheat'n cerealz or fruit smoothy/shake wif soy milk or gud ol h2o.

    carbz allowz for a more fuller longer feel 'n' meanz longer energy stey. also, choose natural as proposed ta processed as natural takez longer tah digest (i knw u didn't want longer..heh) but it meanz fuller longer 'n' energy fer ur wrkowt

    eat or drink @ least 1/2hr - 45minz b 4 ur wrk owt, have a shake 1/2hr after ur wrk owt for body recovery icon_smile.gif

    0ne m0a b 4 i go? place a midnyt snack (protein shake, fruit smooty icon_smile.gif by ur bed 'n' have it during the sleep'n hour icon_biggrin.gif


    Do they speak some language in New Zealand that I'm not familiar with?