Optimize Your Diet For Maximum Growth

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE diet analysis of your current nutritional plan here:

http://www.shapefit.com/diet-analysis.html

Kris Bierek is a fitness specialist for the health and fitness site http://www.ShapeFit.com where you can find FREE fitness tools like fitness newsletters, dieting tips, weight loss help, exercise questions and a free fitness analysis to help you get into the best shape of your life!

In The News:


whotv.com

Third Oldest Nutrition Store in The US Celebrates 80th Year in Business
whotv.com
DES MOINES, IA — Did you know that the third oldest health-food store in the country is right here in Des Moines? It is. Campbell's Nutrition on University Ave. celebrated it's 80th birthday Saturday. The only two older health stores are located in ...


Big Think

Your Nutrition May Be at Risk Thanks to Climate Change
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YourGV.com

Nutrition and exercise presentation coming to Halifax Farmers Market
YourGV.com
Nutrition and exercise presentation coming to Halifax Farmers Market. The town of Halifax Farmers Market and personal trainer David Hudson will have a special presentation on nutrition and exercise from 8 a.m.-1 p.m. on Saturday, Sept. 30. Submitted photo.


WCTV

USDA announces funding for nutrition incentive programs
EurekAlert (press release)
22, 2017 - The U.S. Department of Agriculture's (USDA) National Institute of Food and Agriculture (NIFA) today announced $21 million to help Supplemental Nutrition Assistance Program (SNAP) participants increase their purchases of fruits and vegetables ...
USDA approves D-SNAP for Florida disaster countiesHigh Plains Journal
Florida Department of Children and Families - Food for FloridaFlorida Department of Children and Families

all 17 news articles »

Wausau Daily Herald

Ignite Nutrition blends up smoothies in downtown Wausau
Wausau Daily Herald
Ignite Nutrition opened Monday, and owner Kayla Ermeling is more passionate than ever about helping the community get healthier.

and more »

HuffPost

Women in Business Q&A: Joy Bauer, MS, RDN Founder and Chief Nutrition Officer, Nourish Snacks
HuffPost
Joy Bauer, MS, RDN, is the Founder and Chief Nutrition Officer of Nourish Snacks. Joy is the nutrition and health expert for NBC's “TODAY show,” a monthly columnist for Woman's Day magazine, and the official nutritionist for the New York City Ballet ...


WTNH Connecticut News (press release)

LynFIT Nutrition
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NEW HAVEN, Conn. (WTNH) — LynFIT provides natural weight loss tools that make losing weight faster and easier! Today Lisa will be sharing her story on how she lost 40 pounds and kept it off, as well as some helpful tips. Currently there is a sale on ...


KMSP-TV

St. Paul school nutrition workers fight for new contract
KMSP-TV
PAUL, Minn. (KMSP) - Dozens of St. Paul Public Schools Nutrition Services workers took their fight for a new contract to Tuesday night's school board meeting, chanting as they marched inside the administration building. The previous contract expired on ...


Auburn Citizen

Cayuga County Senior Nutrition Program menus for Sept. 25-29, 2017
Auburn Citizen
Menus are subject to change. The Cayuga County Senior Nutrition Program is held at noon Mondays through Fridays at several sites in Cayuga County. Reservations can be made for the Edward T. Boyle Center, Schwartz Towers, Stryker Homes, VFW Post ...


GoPSUsports.com

Matrunick Named Assistant AD for Performance Nutrition Services
GoPSUsports.com
UNIVERSITY PARK, Pa.-- Penn State has announced the appointment of Kayla Matrunick as Assistant Athletic Director for Performance Nutrition Services. Matrunick is a Penn State graduate who was a member of the Nittany Lions' women's cross country and ...

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