A Guide To Sport Nutrition
A Guide To Sport Nutrition
To maintain a good body weight, we should have a good well-balanced diet rich in both protein and carbohydrates and also fats. This kind can be found in eggs, meat, vegetables and fruits.
Hi. My name is Nick Mitchell. I'm the owner of Ultimate Performance of Personal Training in London.
Today, we're going to talk about how to build muscles. We're going to look at various different topics and cover everything that we can to help get you the muscle mass, the muscle development that you want and to give you all the little tricks of the trade that help makes this personal training business here, best in the business. Well in order to build muscle, we could make it very complicated, and making it very complicated with the right advice for the right individual will give you an extra 10, 15, maybe 20 percent, but to get you that first way of the sense there, it isn't complicated.
The good rule of thumb is to eat 1 gram of protein per pound of body weight. But if you're training hard, if you are a relatively young man with natural high levels of testosterone, you can increase that protein percentage from 1 gram per pound to 1 and a half grams or even 2 grams per pound of lean body weight. Now, that's quite a lot of protein.
If you're a 14 stone, 196 pound individual, you're talking up to 400 grams of protein. Now, 400 grams of protein is a lot for a lot of chicken breast and steak. So you got to prepare to eat.
There's an old saying in body-building 'live big, eat big, sleep big' to become big, you have to eat the calories. You will not grow if you're constantly checking out your six pack. If you are constantly worried about the size of your glutes and things like that, you will not grow.
Another old cliché expression which is also true is 'you've got to build the house before you decorate'. So if your goal, if your primary goal is to build muscle, focus on that as your primary goal and that means you have to have a calorie surplus, you can't be in the calorie deficit. So 1 to 2 grams per pound of lean body weight of protein depending on your activity levels, depending on your job, depending on your metabolism, you're going to want 1 gram to even 3 grams of carbohydrates per pound of lean body weight.
And then in terms of fat, and fats are crucially important, I believe fats take care of themselves because when you go in for the protein, you should be eating whole eggs. Don't waste your time eating egg whites. No, egg whites are for belly dancers, they're not for people looking to put muscle on.
Whole eggs, nuts, red meat, go crazy with that. Eat clean food, don't eat processed food, don't eat junk food. If you do this, you don't need to worry about the calories you built, certainly not to worry about the fat calories that you'll be ingesting from eating good, natural foods.
So that's really the basic of tricks of nutrition. .