Muscle Building Nutrition Tips.If you want to build muscles, you have to pay attention to what you eat and how you eat. Your diet is a very important part of your fitness program. Let's discuss some general tips to manage your muscle building nutrition. A good diet is essential to an effective body building program. You can workout with the intensity of a professional, but if your diet stinks, you won't be doing yourself any good. Consider the following general muscle building nutrition tips to manage your daily food intake and keep it healthy in all circumstances.Best Bodybuilding Nutrition

-Drink skim milk or soy milk

-Cut sugar from your diet. Use artificial sweeteners instead.

-No regular soda! Diet is better for you anyway and doesn't contain sugar

-Pizza and hamburgers are a big no-no. Not only are they high in bad fat content, they are highly caloric and can cause you to overeat

-Eat lots of fish to increase your levels of Omega 3 fatty acids

-Chicken breasts are good for you as well

-Allow yourself one cheat day a week where you can indulge in something you've been craving. Just don't overdo it on your cheat days or you can undo all you've accomplished.

-Limit the amount of fruit you eat. While fruit is healthy, it can have a detrimental effect on your workout.

6 Perfect Post-Workout Meals

-Protein and complex carbohydrates are very important

-Instead of eating three large meals a day, eat six smaller ones

-Don't skip meals

-Vegetables are always a good choice at mealtime

-When eating out, choose foods wisely.

-Avoid most fast food restaurants or opt for healthy choices - remember no burgers!

The body is very adaptable to change. At first, you may have problems getting used to your new diet. But once you get used to eating right, you'll find yourself not even craving the foods you used to eat.Source 

Best Bodybuilding Nutrition.Some subjects are too confusing and harder to understand, such as; Math, Chemistry, Biology, and in the case of bodybuilding, Nutrition. There is more to bodybuilding and building muscle than just lifting weights. A very important part of the process of gaining muscle, along with sufficient rest, is Bodybuilding Nutrition. Fortunately, to achieve your fitness and weight lifting goals, you do not need a degree in Nutrition. Instead, all you need is to have an open mind and willingness to learn as much as you can about it. Now, lets go ahead get started with the basics of bodybuilding nutrition.

Most people use the terms Bodybuilding Nutrition and Supplements interchangeably. They assume that by using over-the-counter supplements their nutritional needs will be taken care of. Nothing is farther from the truth. There is a big difference between bodybuilding nutrition and supplements. In addition, supplements should be used very sparingly, if not at all. However the topic of supplement use is a totally different one all together.

You may be wondering, if we are not going to talk about supplements, then, what this article is all about? Well, for those who are not familiar with what bodybuilding nutrition is all about, it consists of four basic components; Proteins, Carbohydrates, Fats and Water. Now, let's go ahead and examine each of the components briefly.

Proteins:

Proteins and Amino Acids go hand in hand. Protein is made up of amino acids and amino acids are the building blocks of muscles. And they constantly build, repair and maintain your muscle tissues. So, in order to achieve your bodybuilding and fitness goals, you should be consuming sufficient amounts of protein a day, which is usually about 1-1.5 gram(s) of protein per pound of your body weight. You may be wondering, what kind of sources should I get my protein from? Well, you have a variety of sources to choose your proteins from like; beef, fish, poultry, eggs, turkey, tuna and soy protein.

Carbohydrates:

Carbohydrates are your body's main source of energy and they also provide your brain with the energy it needs in the form of glucose. There are two types of carbohydrates; simple and complex. Simple carbs are digested fast and most likely to be stored as fat. Whereas, complex carbs are digested over a period of time and contain a higher concentration of dietary fibers.

Carbohydrates play a vital role in developing muscle mass. There are simple guidelines you should adhere by with carbs;
Choose complex carbs over simple carbs; Complex carbs come from such sources as;potato, brown rice, oatmeal,etc. Complex carbs have a tendency to keep your blood sugar levels in check and since they burn slowly, they can act as a longer lasting energy source, especially for your workouts.
Since your body uses carbohydrates for energy, then, it is only logical to consume some carbs before and after your workouts. A norm is usually an hour before and no later than 1/2 hour after your workouts.
Did you know that even though fruits are a healthy choice, they are made up from simple sugar(carbs). If you did not know, simple sugar turn into fructose, then, stored in the body in the form of fat. So, for the purposes of building muscle, keep fruit consumption to a minimum.
Do not consume carbohydrates by themselves, always have carbs with proteins. By doing so, will help you minimize the chance of carbs being stored as fat.
Fats:

All your cells have some fat in them. Just like your body needs carbohydrates and proteins, it also needs healthy fats to function on a daily basis. Aside from carbohydrates, your body utilizes fats as an energy source as well. And on a more scarier note, the excess fat which is not burned by your body will be stored as body fat.

There are 3 types of fats;
Saturated fats; which are often associated with heart disease and high cholesterol levels.
Polyunsaturated fats; are fats that are found mostly in vegetable oils.
Monounsaturated fats; which have a positive effect on cholesterol levels
Among some of the benefits of healthy fats are a young looking skin and hair and healthier joints. Remember your daily intake of healthy fats should not exceed 20% of your calorie intake.

Water:

It is widely known that our bodies are made up of 70% of water, and without it we simply cannot survive. Having said that, you do not want to start consuming excess water as well. A simple way of figuring out your daily water need is by multiplying your body weight by 0.66. The end result, then, would be the amount you need in ounces on a daily basis.

In conclusion, here are 5 basic nutritional guidelines to follow which may be helpful in achieving your bodybuilding goals.
Stay away from unhealthy fats and simple carbohydrates.
Throughout the day eat smaller portions of food and eat frequently(4-5 times).
It is OK to use protein shakes, especially after workouts and sometimes in between meals when you can not consume "hard food."
Drink plenty of water
Get enough rest and sleep.
There is no question that nutrition as a whole plays a very important part in building muscle and losing weight. And due to its "complexity" it is also one of the subjects that most people are shying away from, but, what they seem to be forgetting is that without proper nutrition all of their hard earned gains will ultimately come to a halt. In my opinion, the only remedy to this "problem" is through research and willingness to learn. Ask questions and exchange information about the basics of bodybuilding nutrition with your peers. In the end, there is no reason that you should not be improving, let alone regressing.

Experts have cautioned that taking smaller amount of h2o during winter seasons can cause major health issues such as cystitis or urinary tract infection, especially in females.

"Women are vulnerable to cystitis because of their smaller bladder system as compared to men. Women of all ages can acquire such attacks but it is more with females who have just been married and ladies nearing the change of life," Malvika Sabharwal, head of division of gynaecologist and obstetrician, Nova Specialty Medical centers, was estimated as saying to IANS.


With females having greater risk of cystitis (eight times) than men, physicians suggest drinking at least 12 associated with h2o a day to help eliminate the disease and diminish the pee.

Up to 15 percent of females have cystitis each year and half of them have had cystitis at least once in their life.

"Women suffering from t. b, type 2 diabetes, those who are expecting and those who are if perhaps you are are more susceptible to cystitis," included Sabharwal.

Doctors also pressure that expectant mothers should take additional care not to keep their renal vacant.

"Pregnant females should try not to drink too much caffeinated beverages or acid beverages such as lemon juice as these can annoy the renal. They should never keep their renal vacant as it can create an environment for viruses to increase," Archana Dhawan Bajaj, gynaecologist and obstetrician at Develop Medical center, informed IANS.

"Burning feeling while peeing, frequent need to pee but passing only a little bit or no pee, having pain in the back, dark stinky pee and even high temperature are the symptoms of cystitis," contributes Dhawan.

Blood can also pass along with pee but that can be recognized only when the pee is examined.

"So to identify the degree of the disease, a simple minute lifestyle of the pee has to be done," Amita Shah, advisor gyanecologist, Mexico Japan Medical center, Gurgaon, informed IANS.

However, physicians also advice minute pee evaluation once every three to six months.

"The treatment for cystitis includes dealing with each show quickly with a short course of medications and sometimes, a regular amount of medications for the long-term. However, if without treatment, the disease can go from the renal to the renal," included Shah.

To cure cystitis, physicians also suggest daily amounts of cranberry extract mindset.

As safety actions, physicians pressure on maintaining cleanliness.

"Self-hygiene is essential and more essential is that the bathroom should also be washed and sanitised," included Shah.

Often people said knowledge is power and it’s a sentiment that’s especially true when we’re talking about good nutrition. Take protein e.g. An essential nutrient, protein’s role in the growth and repair of all body tissues is known by 87% .

5 Best Protein Sources

Lean meat:

Fish :

Grilled fresh fish fillets are hard to beat – especially those delivering an Omega-3 boost at the same time, like salmon and sardines – but canned fish is a portable, affordable, ready-to-eat protein pack.

Eggs: 

Just step away from the fry pan, people. Poached, boiled and scrambled eggs are all nutritionally superior to anything with the word ‘fry’ in it.

Legumes:

The fantastic versatility and nutritional virtuosity of the humble legume is finally gaining mainstream notice. Lentils, chickpeas, split peas and baked beans are all winners.

Nuts: