Image by: Nathan Rupert
By Jake Bradshaw
For the guy who is a nonstop gym rat, food becomes a whole new ball game. Not only do you need to worry about replenishing all the nutrients you’ve lost, but your diet also becomes a major factor in building your stamina. Every athlete has his own strategy, but in order to find it, you must first know the basics. Here’s a few ideas you ought to know:
The Myth Behind Carbs, Fats, & Proteins
- Carbohydrates – Our body’s main source of energy, which can be found in whole grains, fruits, vegetables, dairy products, and beans. To maintain a balanced diet, 60% of your calories should come from carbs. Active men should add around 250 – 300 carb calories to their daily intake.
*Note: Never substitute carbohydrate for protein, especially if you’re exercising daily. Carbs help for endurance, and also provides you the energy to burn what you need it to.
- Fats – We need fat to survive. Without it, we wouldn’t be able to absorb vitamins A, D, E, K, and other important nutrients. 15% – 20% of your daily calories should come from fat. Though it’s not the first choice, fats do give us energy during our exercises – unsaturated fats being the main source.
*Note: Most likely, when saturate fats are solid or think in its natural state, i.e. some meats or junk food, it will leave fatty deposits in your arteries or colon.
- Proteins – Protein builds and repairs tissue, i.e. skin, hair, nails, and most importantly, muscles. Naturally, it is excellent in building muscle. However, too much of it can be a bad thing. Let protein shakes and supplements fill in the gaps of your daily intake, of course you should adjust the count depending on how hard your work outs are. Let about 60% of your protein come from real food.
*Note: Your protein intake should be 15% to 20% of your daily caloric intake. A real active man’s caloric intake should be up to 3,500 calories, which means their protein intake should be up to 700 calories.
Implementation
Once you know the power of food, the next step is implementing them to your diet plan. Do a thorough count of how many calories you think you burn during your daily routines. After that, apply the appropriate knowledge towards your food intake. Here’s a few recipes you might find useful.
#1) Power Breakfast
4 whole organic eggs
1 slice whole wheat bread
1 cup of strawberries
1 organic grilled chicken breast
Optional side: 1 tbsp. organic peanut butter or 1tbsp. organic jelly
Skipping breakfast allows your metabolism to go haywire, not knowing what and when to burn. Giving yourself a light balanced breakfast with protein, carbs, and vitamins will give you the right energy you need to start off your day’s digestive patterns.
#2) The Peyton Panning
2 pieces of grilled chicken
A bowl of pasta with marinara sauce
1 plain baked potato with a side of broccoli
1 Gatorade
According to ThePostGame.com, Manning has eaten the same thing before every gay. No matter what time of day. This balanced meal provides all the clean nutrients to keep up stamina, endurance, and gives the body an opportunity to burn at a faster rate.
#3) All-Star Snack
Dried Fruit
Trail Mix or Granola Bars
Yogurt
1 banana
These types of snacks should always be in your fridge or in your gym bag. Dried fruits are much more portable and dense, making it better for longer workouts. Granola and oats are digested slowly, yet comfortably, giving sustained energy during the heaviest of workouts.
#4) Bagel Sandwiches
Whole grain bagel
Low-fat cream cheese spread
Spinach and sliced strawberries in the middle
This is a great way to replenish the carbohydrates in your body, which is equally as important after intense workouts. Less refined carbs are always best, which is what makes this type of bagel treats a great choice. Other options can be carrots and veggie sticks.
#5) Salmon Dinner
Grilled salmon
Brown rice mixed with broccoli
Steamed carrots with vinaigrette dip
Baked potato
This is full of carbs, but it’s also full of protein. It’s a great way to end the day, and is guaranteed to give your body a good night’s sleep, while preparing you for a good morning. After a hard workout, the collaboration of nutrients will replenish, revive, and repair your muscles, without adding to much fat.