However, Collagen-boosting treatments particular timing of You of carbohydrate foods with ath,etic GIs around boddy might be important. Bovy eating on the go, I Nourish your athletic body Liver detox herbs see my athletes travel with fresh pressed vegetable juices, real-food snacks such as grass-fed jerky and pumpkin seeds, and proper snack bars such as Primal Kitchen or Bulletproof bars. GET NUTRITION NEWS IN YOUR INBOX. International Patients. For a full, personalized plan to help you become a stronger athlete, reach out to our team today.

Video

25-Minute Barre Workout At Home (Sculpt and Strength)

Nourish your athletic body -

A bigger but fatter athlete is not a superior athlete so make sure you stick to healthy, nutrient dense food when trying to gain weight. NEVER skip breakfast and always be prepared. Nut and fuit mix. Remember, you are going to need to be eating all the time.

That means you need a plan for having a way to get food during periods where it is difficult to eat, such as in class or on road trips. Have a high calorie snack ready. Strategy: One recommendation is to have some mixed nuts almonds, cashews, walnuts, pecans and dried fruit apricots, raisins, banana, pineapple, mango, coconut flakes, etc available to eat.

This is an excellent high calorie, nutrient dense snack to eat during times like these! Grab 1 big handful, get it in your body and carry on with your day. Just avoid eating the entire mix all in one sitting — you can still get fat from implementing the strategy incorrectly.

Use 1 big handful, times a day between meals. Do not miss out on your work-out nutrition and supplementation. Research has shown the time surrounding your training session is very valuable when it comes to building muscle and for this reason we provide our athletes with pre and post workout supplements at Depth Training.

Resistance exercise improves the sensitivity of our muscles for using fast-digesting protein such as the type of protein found in protein supplements as the building blocks for creating new muscle tissue. This hour window after a resistance training session is the BEST time to have your protein supplement.

Solution: Never finish your training session without nourishing your body with a whey protein shake in the first 30 — 60 minutes after its completion.

The best strategy is to think of your shake as the last exercise in your workout — the session is not over until you have had your shake! Strategy: Post Workout — 1 scoop grams of Whey Protein Isolate in mL of water. This is the minimum requirement. The take home message is for our athletes to first start getting in the habit of drinking a recovery drink with protein after EVERY workout.

The rest of the details can be discussed after this step is mastered. Choose Nutrient Dense Foods at ALL times. Do not make the mistake of just eating ANY FOOD simply for the sake of eating — SMART CHOICES MATTER EVEN WHEN TRYING TO ADD WEIGHT.

This strategy will leave you FAT, SLOW, De-Conditioning and no closer to your goal of adding muscle. THIS IS THE MOST COMMON MISTAKE OF YOUNG ATHLETES , do not make it.

Get hours of sleep each night. Sleep helps you to repair and recover. Recovery is the time when you build muscle. Without sleep there is no recovery and no muscle growth.

Remember an exercise is only as effective as your ability to recover from it. You want to increase muscle? Then get some shut eye. Take naps when possible. This is an effective way to give your body an anabolic surge and help it put on muscle. The best time to nap is afte. r you have had your post-workout meal.

This will help your body to digest the food and begin the muscle repair process immediately. Get in the habit of taking naps to help you build muscle. Get 5 hours of exercise each week. Do NOT forget to train! Even though you are trying to gain weight, we want it to be lean healthy muscle, so you need to make sure you are exercising with resistance training to give your body a stimulus for muscle growth.

When looking to build muscle and grow, you want to make sure your body is never in a catabolic or breakdown state. When you begin to fast, your body loses some of its anabolic momentum and can start to breakdown muscle tissue. When looking to add muscle and grow, we want to avoid this catabolic state at all costs.

Aim for grams of BCAA supplement per day. Eat Frequently. If you are not eating, you are not growing. Your food choices matter, but you want to make sure you are providing your body with frequent intakes of nutrient dense food.

Try setting a timer on your phone or ipod — when it goes off every 2. A feeding includes breakfast, morning snack, lunch, afternoon snack, workout supplements, dinner, pre-bed snack. Your goal to add muscle is 7 feedings per day, all containing a good source of protein.

Finally, for those of you who seriously need to add mass, over-activity can lead to excessive calorie burning and a more difficult time gaining muscle. Training and nutrition go hand in hand. If you are seriously looking to add some muscle this off-season you need to start paying as much attention to your nutrition as your training.

Train hard, eat well and eat often. Stay tuned for more muscle building nutrition strategies and recipes in the future. As a quick check list, start with the following and do them consistently. This is your starting point. Start here and I guarantee you will notice results. Nothing is better than a consistent training program and consistent eating habits.

Consistency may be the most difficult part of training and nutrition to master, but it is also the most effective! Save my name, email, and website in this browser for the next time I comment. Muscle Tip 1: Stay Hydrated.

Muscle Tip 2: Never, Ever, Ever Miss Breakfast. What does it take to nourish your body while training so you can not only have the body you have always wanted but so you can also perform at your peak? The Greatest Athlete challenge kicks off this month which may motivate you to start getting in shape.

Whether you want to compete in the actual event or just try to be the best athlete you can be, we have some tips to help you while you are training for any athletic event. As your training routine begins, it is essential to nourish your body and fuel your engines with nourishing wholefoods.

What are wholefoods, you ask? Wholefoods are foods that are unprocessed and unrefined, or processed and refined as little as possible before being consumed.

This means they are rich in all of their key nutrients and our bodies are able to absorb all of their nutritional benefits.

Eating a wholefoods diet limits your intake of chemicals, refined sugars and refined simple carbohydrates which offer little to no vitamins, minerals or sustained energy.

These common ingredients cause oxidative stress on the body. These dietary inclusions will see you training harder than ever before and will enable you to live a nutritious wholefood lifestyle that will create a healthy relationship with food for life. Complex carbohydrates are essential for energy production in the body.

Essential inclusions are seeds like quinoa and amaranth as they are high in protein, complex carbohydrates and a wide range of vitamins, minerals and essential fatty acids which are perfect for sustaining energy levels when tackling the obstacle race.

Many people consume high amounts of sports drinks, caffeine and energy drinks — which are high in sodium and refined sugars — to enhance their performance while training. This depletes the body of key nutrients like your B complex vitamins which are essential for energy production; they also dehydrate the body, causing oxidative stress.

A better option for a performance drink is coconut water. Coconuts are rich in key electrolytes and have high amounts of magnesium and potassium which are essential for energy production and supporting the nervous system while hydrating the body for long periods.

Protein: the essential building block of our body. A better alternative is pea protein which offers around 20 grams of protein per serve, heart healthy plant sterols and a pH level of 7. This provides the body with the essential building blocks it needs and also assists in creating an alkaline and anti-inflammatory environment which is key for optimal muscle repair.

Are you meeting your daily intake of protein? Many people are not and this is why they are experiencing those mid-morning crashes, afternoon cookie jar binge fests and night-time ice cream runs.

When your diet is rich in lean protein, the body burns carbohydrates slowly for sustained energy release, providing that feeling of contentment. When training for an athletic event, it is essential to be meeting your recommended daily intake of protein as this helps with muscle repair and growth and protects the body against oxidative stress.

For women aged 19 and over, the recommended dietary intake is 46 grams of protein per day. During pregnancy, women need 50 grams of protein per day and women who are lactating need 60 grams of protein per day.

When training for an athletic challenge, your daily RDI for protein is increased to 1. For example, if your weight is 50 kilograms you would require 70 grams of protein per day while training.

For men 19 and over, the recommended dietary intake is 54 grams of protein per day.

If you're an athlete or bory Nourish your athletic body one, you should Noourish consider Nourish your athletic body supplements. Athlrtic a range of yohr to doing so, and you should definitely check them out. But to know what supplements to take, you must know about their history and advantages first. Therefore to help you keep on reading, we will highlight all the top things you need to know about supplement intake. Taking the right supplements can help enhance your life and athletic ability.