If you work out regularly, you may find yourself in a familiar cycle – eating high-protein foods and shakes, popping vitamins and going as hard as you can in the weight room. But if you find yourself at an impasse where you can’t feel or see improvement, it can pay off to step back and establish a more disciplined daily intake.
Here are a few simple ways to improve your routine in the kitchen – and at the health counter.
Eat More Often
Yes, you can actually improve muscle-to-fat ratio by eating more often! The reasons are elementary – stomach size actually decreases for those who eat small portions every three or four hours, trimming your overall appetite and your waist.
Also, studies show that fasting for long periods increases craving for sweets and other unhealthy foods, as well as overeating. Snack often, never gorge.
Have a Strong Breakfast
If you skip breakfast or simply eat a couple of crackers, the body misses out on important fuel for the day, and metabolism decreases. You will have less energy near the end of a workout, and burn less fat. Eggs are the time-honored staple of a high-protein breakfast, but there are many other alternatives for enjoying a nutritious and powered breakfast. Make use of calorie-count resources online, and invest in a smoothie machine!
Eat Natural Food
Natural, or “Whole” foods are products that have had little refinement (if any) from production to the grocery counter. The most standard examples are organic produce, fresh fish and poultry, but there can be variety in a whole-foods diet.
Try cooking with olive oil instead of vegetable oil, for instance – it’s delicious and will keep you at prime condition when it’s time to work. Ground beef is actually an excellent choice, just make sure it’s organic and lean if possible.
Items to avoid at all costs: bagels, fruit bars, cereals, frozen food and pizza.
Future Research Possibilities
Want to back up your new diet plan with a moderated, synthetic kick-start?
Peptides are amino acid bonds, replicated synthetically in many tablet forms. GHRP-2 is a Growth Hormone Releasing Peptide created by Nova Nordisk that promotes lean body mass. Scientific studies on animal research subjects have shown that GHRP-2 can reduce fat by acting on the pituitary gland and hypothalamus. GHRP-2 is not approved for human consumption by the FDA yet . You can learn more about the peptide here.
Don’t Eat Carbs Before A Workout!
Carb-loading is probably one of the most misunderstood and misused aspects of a workout/diet plan. Eating plenty of carbohydrates after a workout is fine, but experts agree there are problems that go along with eating carbs to gain energy before a run or lifting session. It is easy to overeat, and wear yourself down with starch.
Try eating a light snack of fruits and vegetables before your workout, then go ahead and enjoy those baked potatoes later. You’ll thank yourself during those final few reps.