| When planning a personal strength muscle-building | | | | Fat is important as well but only a small amount is |
| program, one should consider more than just a | | | | required to stay heatlhy. Less than 30% of your |
| physical training regimen. It is vital to plan a | | | | total daily calories should come from unsaturated |
| nutritional program as well, with emphasis on | | | | fat. |
| adequate calorie intake aimed at building lean | | | | Water, sports drinks, muscle supplements and |
| muscle mass.It takes a large number of calories | | | | creatine are other essential nutrients for an |
| to fuel both workouts and tissue building. And it's | | | | effective muscle-building program. |
| also important to get the right kinds of calories, | | | | It takes eight glasses of water a day to stay in |
| particulary calories rich in carbohydrates, protein, | | | | the pink of health and more than to replace all the |
| fat and other nutrients. | | | | fluids you lose during exercise. It is recommended |
| Carbohydrates are the main energy source for | | | | that you drink 2 cups of fluid 2 hours before |
| strength training.They are stored in the muscles | | | | exercise, 4 to 8 ounces every 15 to 20 minutes |
| as glycogen, the all-important fuel that supplies | | | | during workouts and 16 ounces of water after |
| energy for short, intense bursts of power. If your | | | | exercise. |
| glycogen level is low, then the faster you will tire. | | | | Sports drinks are especially effective for exercise |
| Many athletes routinely load up on carbohydrates | | | | sessons that last over an hour. Supplements that |
| to maintain high levels of glycogen. | | | | contain creatine, fluid and electrolyte replacers, |
| Protein is the main building block for muscle tissue | | | | carbohydrate supplements, and liquid meal |
| and it's important to consume just the right | | | | replacers help build muscles. |
| amount of protein.Most amateur body builders | | | | Creatine gives the body more power during |
| actually overestimate their protein needs. The | | | | workouts, especially if combined with a good diet |
| daily recoimmended protein intake is about 0.6 to | | | | and strenghth training program. Meat is the best |
| 0.8 grams per pound of body weight. That's about | | | | source for creatine. Typical dose for creatine |
| 90 to 115 grams of protein/day for the | | | | loading is 5 grams of creatine monohydrate four |
| 140-pound athlete and 128 to 164 grams for | | | | times per day for 5 days. A maintenance dose of |
| those weighing 200 pounds. | | | | 2 grams per day can follow. |