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That was the additional 30 grams of protein that I needed at that time. An hour after his protein shake, Arnold would be at the gym doing what he did best—lifting big weight. After the gym was a late lunch of steak and vegetables. Two hours after lunch, Arnold would have another protein shake. Aside from protein, Arnold also knew the value of supplementing his meals for the overall health of his body.
No matter how healthy we eat, we won't get enough [essential nutrients] from regular meals. This meal plan has a great macronutrient profile coupled with precise nutrient timing that will ensure your body is getting everything it needs to build some serious muscle and mass.
Feel free to customize this meal plan to fit your needs. However, the main goal should be to get nearly one gram of protein per pound of bodyweight. It's also important that you fuel with enough carbohydrates. You'll be doing some serious high-volume workouts, and you'll be doing them frequently—so don't fear the carb! You're allowed to have one cheat meal on Saturdays, preferably following your workout. You can have your favorite cheat food like pizza or a hamburger and fries, but keep your cheat to just one meal per week.
Do your best in the gym to earn your cheat. Without a doubt, this Arnold-approved formula will take your body to a new level! Protein Matters In his prime bodybuilding years, Arnold knew that the most important macronutrient for growth was protein. Arnold's Rule I always lived off the rule that for every pound of bodyweight, I needed one gram of protein. For every physical activity, the body requires energy and the amount depends on the duration and type of activity.
Energy is measured in Calories and is obtained from the body stores or the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise.
If you train with low glycogen stores, you will feel constantly tired, training performance will be lower, and you will be more prone to injury and illness. Carefully planned nutrition must provide an energy balance and a nutrient balance. Like fuel for a car, the energy we need has to be blended.
The Dietary Guidelines for Americans  recommends the following blend:. For the purposes of the following examples and calculations I will use the following values: The approximate energy yield per gram is as follows : Our 60kg athlete requires grams of Carbohydrates, 84 grams of Fat and grams of Protein. To obtain an estimate of your daily calorie requirements and the amount of Carbohydrates, Protein and Fat please enter your weight, hours of training and then select the Calculate button.
The nature of the fat depends on the type of fatty acids that make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. Saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.
There are two types of carbohydrates - starchy complex carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yogurt, fruit, vegetables, beans and pulses. Both types effectively replace muscle glycogen.
The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces.
The starchy foods are much bulkieo so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary. Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy.
The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about grams; once this maximum has been reached, any excess glucose is quickly converted into fat.
Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. Lactose intolerance results when the mucosal cells of the small intestine fail to produce lactase that is essential for the digestion of lactose. Symptoms include diarrhoea, bloating, and abdominal cramps following consumption of milk or dairy products. To support a training session or competition athletes need to eat at an appropriate time so that all the food has been absorbed and their glycogen stores are fully replenished.
In order to replenish them the athlete needs to consider the speed at which carbohydrate is converted into blood glucose and transported to the muscles. The rapid replenishment of glycogen stores is important for the track athlete who has a number of races in a meeting. The rise in blood glucose levels is indicated by a food's Glycaemic Index GI - the faster and higher the blood glucose rises the higher the GI. High GI foods take 1 to 2 hours to be absorbed and low GI foods can take 3 to 4 hours to be absorbed.
Studies have shown that consuming high GI carbohydrates approximately 1grm per kg body within 2 hours after exercise speeds up the replenishment of glycogen stores and therefore speeds up recovery time.
Glycogen stores will last for approximately 10 to 12 hours when at rest sleeping so this is why breakfast is essential.
Eating meals or snacks a day, will help maximise glycogen stores and energy levels, minimise fat storage and stabilise blood glucose and insulin levels.