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Tired of struggling to gain weight and muscle mass? Terrified of having to take your shirt off at the beach or by the pool? Wishing you didn't have to wear a couple of layers of clothes to make yourself not look skinny?

When you lift weights, you tear down your muscle fibers. In order to recover - and grow back bigger and stronger - there need to be amino acids present in your bloodstream. These amino acids are provided by the protein in the food we eat daily. A sample muscle building diet will include approximately 300 grams of protein daily, divided into about six meals. This means you'll consume about 50 grams of protein per sitting. Ideal sources include fish, chicken, steak and beef, eggs, and protein reviews. Use a variety of protein sources throughout the day to keep things fresh and to keep your appetite peaked. If you have been consuming less protein, you'll quickly notice a new hardness and strength to your body which was not present before.

http://www.youtube.com/watch?v=ipqlpjHa16k

If you are into the cereal thing makes sure you add a handful of nuts like almonds to get the extra protein. If you are like me I am into porridge in winter which is all carb so you still need to add some protein. Grab a handful of raw nuts and seeds add some berries to get the extra vitamins as well and you have a balanced healthy breakfast.

bodybuilding supplements

Pre-training nutrition can have a dramatic effect on your success in the gym. Whey is considered by many experts to be the ultimate pre and post workout protein because it boosts protein synthesis (making new muscle) and creates the ideal environment for muscle growth.

There is no taboo amongst us body builders about using supplement bodybuilding; we all do it. But every now and then along comes a guy who has been using steroids (a lot rarer than you would think) and he tarnishes the sport I love and he also tarnishes the body-building supplement industry. When I first told my mum, I was using supplement bodybuilding she was convinced I was on steroids!

One of the key training and nutritional strategies that can help eliminate GI distress encourages our bodies to burn more of its own nutrient stores (fat) for energy rather than relying on the foods we eat. It's about matching the fuel source and dose with the specific training regimen. Periodizing workouts and matching your foods to meet the specific demands of the workouts is key.

Limit sugar and caffeine intake: Might sound bizarre but sugar and caffeine give you instant energy, but a few hours later, and in the long term, they will only make you more tired. Sugar, fructose corn syrup, and caffeine weaken your adrenal glands, which in turn are responsible for your energy levels. So, by consuming sugar and caffeine, you are weakening your body's natural energy system. You must wean yourself off of these! Try having one cup of green tea instead, and if you must sweeten your food or beverage, try using Xylitol.

At the end of the day, nothing can beat a well-balanced meal. If you want to build muscle or trim down, the healthiest way is natural. My best recommendation is to speak to your fitness trainer or dietician to help you create a balanced diet with an exercise plan to achieve your goals, you should do this before considering to take protein supplements. One last thing, whatever your challenge is, drink enough fluids as possible, plenty of water!