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:

Nutrition for your health and wellness  The New Indian Express
Nutrition 101: Diet Culture  RiverBender.com
Nutrition Apps to Manage IBD  Everyday Health

Lawsuits on Foods and Diets

The dangers of processed foods and diets Why is that... Read More

Physical Health is Attainable Through Proper Nutrition and Exercise

Obesity is epidemic in this country for both children and... Read More

Glutamates

Approximately 30 years ago, food manufacturers were competing against the... Read More

5 Favorite Summer-Break Tips

You can trust me that I make sure to take... Read More

Surrender To The Spell Of The Pyramid

Food in general has the distinction of being probably the... Read More

What Everybody Ought to Know About Food Additives

Every day we are bombarded with information about food products... Read More

Reverse Disease and Maintain Optimal Health

PROTEIN DEFICIENT? CHANCES ARE YOU ARE!Did you know that 9... Read More

Whats That In My Food!

If you drop a bomb, you kill not only your... Read More

Your Target of Health is Easy

Many of us, probably even you, want this thing called... Read More

The Truth About the Meat You Eat

There are so many topics to discuss which affect our... Read More

Bye Bye Holidays and Holiday Eating

Bye Bye HolidaysHoping everyone had a fun, fantastic, exciting and... Read More

Preventing Heart Disease: What Not To Eat

About 12.6 million Americans currently have heart disease.1.1 million Americans... Read More

5 Ways to Get the Best Out of Radishes

They sit left behind on relish trays. They're often by-passed... Read More

Apple Cider Vinegar

Apple cider vinegar is a product of apple juice fermentation.... Read More

Maximizing Your Nutrition Dollar

Because of consumer demand, the food industry focus is on... Read More

Good Meal Sizes and Frequency

Meal sizes and frequency are very important. Over the years... Read More

Foods to Fight Disease

When it comes to food, we can't ignore the facts... Read More

Water and Water Filters: How Much Do You Know?

Water is a vitally important component of any valuable and... Read More

How You Can Support Your Immune System

Media coverage of severe acute respiratory syndrome (SARS) has incited... Read More

Alkalize Your Way to Better Health

Today we're shifting our focus from wealth to health. First... Read More

Snack Attack - How to Keep Your Hunger Between Meals from Getting the Best of You

The Benefits of SnackingYou may feel regretful about snacking, but... Read More

Stay Healty, Eat more Fish and Seafood

There are a lot of very good reasons to eat... Read More

Omega 3, Close to A Medical Miracle of our Century

OmegaRx Fish Oil, quoted as being close to a Medical... Read More

Reasons to Eat Organic Food

Your healthOrganically grown fruit and vegetables are not covered in... Read More

Heart Health ? Fish Oils To The Rescue

In a world where heart disorders and diseases are becoming... Read More