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