Natural Bodybuilding Tip: What To Eat Before And After Workout With Hugo & Rodzilla

In today’s natural bodybuilding video blog, I cover with my good friend Rodzilla what to eat before and after the workout (pre / post workout nutrition).

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For pre-workout meal: Rodzilla has a regular meal consisting of 60 grams of protein and 60 grams of carbs around 90 minutes before the workout. Right after the workout he has a whey isolate protein shake.

Some people actually eat very close to the workout as they can digest the food very quickly but for us, what works best is to leave 90 minutes to 2 hours before the time we eat and the workout.

I typically have a real meal between 90-120 minutes. I also have sweet potatoes or white potato along with a lean source of protein like chicken, turkey or fish or egg whites with a couple of real eggs. I make sure to consume 50 grams of protein. Carb wise I consume around 65 grams of carbs and 10 grams of good fats from either fish oils, eggs or almonds.

I may take either Super Charge of PE1 which are awesome pre-workout supplements. I save these for workouts like legs.

After the workout I have a Muscle Mass Gainer from Labrada Nutrition (3 scoops = 90 grams of carbs and 20 grams of protein) and mix that up with 1 scoop of Whey Isolate. The carbs of the Gainer are from maltodextrin which are fast released and the isolate of course is fast released protein.

(Check out the Labrada Mass Gainer and IsoleanPro here: http://www.labrada-nutrition.com)

90 minutes after my post workout meal I have a real meal consisting of 45 grams of protein and 45 grams of carbs.

What if you cannot afford whey isolate? Then in that case have either a protein blend or a lean protein like egg whites. You will still make great gains.

Hope that this bodybuilding tip helps. Please let me know what other tips you would like us to talk about.

Until next time, take care and train hard!

hugo_sign

 

 

 

The Truth On How Many Carbs You Need for Maximum Muscle Growth

most-muscular-1Based on the amount of emails that I have been getting,
I can see that there is a huge amount of confusion regarding
the amount of carbs to consume in order to grow.

Thus, today I will be sharing an article from Ben regarding
how many carbs you need to grow in order to gain lean
muscle while burning fat.

Pay attention as this strategy is an incredible one…

The Truth About How Many Carbs You Need to Grow
by IFBB Pro Ben Pakulski

What you do now affects your body down the road. If you cram yourself full of carbohydrates on a daily basis, regardless of type of carb (even low GI carbs), your body must process these carbs and your insulin sensitivity will be decreased. Over time, insulin resistance (the inability to use carbohydrates) is inevitable for 98% of the population. Your cells just won’t work as well as when you were younger and it has little to do with “age.” It has to do with the level of abuse you have put on your pancreas and the cells of your body
with high sugar foods and massive carbohydrate consumption.

Emulating your favorite IFBB pros’ carb intake is not always an
advisable approach. Pro athletes alike are typically not only
gifted physically, but also in their ability to utilize
carbohydrates.

Yes, carbs are absolutely necessary for growth and optimal
performance.

Yes, massive amounts of carbs in the short term will make you grow
at faster rate than lower carb protocols, but this growth rate will
be short lived.

Eventually, fat will start to accumulate as cells will start to
become resistant to insulin and growth will slow down dramatically.
The unfortunate part is that sometimes you may never be able to
gain that same sensitivity back again.

Typically, once your cells stop functioning optimally or loses the
ability to efficiently utilize insulin, your pancreas is forced
into overdrive and pumps out more insulin in response to elevated
blood glucose (if your cells are resistant to insulin, your blood
glucose remains elevated because the cells wont “accept” the
glucose). Your cells simply won’t take up anymore glucose, so you
store it as fat.

Depending on the level of insulin resistance, it may take a very
long time to regain sensitivity again.

I wont be so bold to say you may never gain it back, because all of
you reading this are obviously intelligent, active, and
hard-working people. Diabetics aside, with hard work and
intelligent nutrition you can absolutely regain insulin
sensitivity. It just may take a really long time, and typically
only last as long as you maintain the strict regiment of exercise
and low/moderate carb that you used to gain it back.

So, what do I do about it?:

Exercise is a great way to improve insulin sensitivity in the short
term, but cramming a bunch of simple sugars into yourself post
workout and out the window goes insulin sensitivity again. (This
is why taking in whey protein or BCAAs without
carbs has become so popular).

Now, of course, the amount of carbohydrate that is necessary to
cause insulin resistance is completely variable from person to
person. For some people it may be 20g at a time while others may
need 100-120grams. Some may take 1 year while others 10 years. A
lot of that is genetically correlated, or dependent on your youth
(blame your parents).

An extended period of low carbohydrate intake is also a great way
to improve insulin sensitivity. Anywhere from 4hrs to 3 days on low
carb has been utilized by intelligent people with great results.
WARNING: Any longer than that and you could be looking at some
metabolic shutdown.

Carbohydrate cycling, or varying your intake from day to day, has
become an effective method for fat loss because it allows people to
optimize carb sensitivity and maximize carb uptake and utilzation,
all while seeing minimal metabolic shutdown(metabolic damage).

A common example of carb cycling is: two low carb days, followed by
one high carb day.

By the way, just as a friendly reminder, this coming Tuesday
I will be re-opening my Hypertrophy Max System, which is a
full year worth of muscle building workouts and coaching!
And for those of you who sign up via Hugo’s Newsletter you
will also get tons of valuable bonuses. Be sure to not miss
out as I will be taking new members from Tuesday to Friday only.

[Hugo Note : be sure to check out my review of H-MAX here:
H-Max Review and Bonuses for You]

BPak
—————-END OF ARTICLE—————-

Take care and train hard!

Pre/Post Workout Nutrition for Maximum Natural Bodybuilding Gains

Nutrition and training are like the wheels on a bicycle. You can’t get anywhere if you are missing one of those wheels. It is the same with natural bodybuilding.

While all meals are important, your pre and post workout meals are crucial as these are the main meals responsible for your workout performance.

And today my friend Natural Mr. Olympia and Mr. Universe John Hansen will cover what is the correct Pre/Post Workout nutrition for maximum muscle gains.

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Pre/Post Workout Nutrition for Maximum Natural Bodybuilding Gains
by John Hansen, Natural Mr. Olympia / Mr. Universe
MP6 Program Creator

Building muscle is as much about what we eat as how we train. After
all, the nutrition you consume will not only to help you to rebuild
muscle tissue after a workout but is also valuable in providing the
energy you need to perform the heavy, intense training sessions
that will build more muscle mass.

What are the best foods to consume before a workout? Are some foods
better than others for having a good workout? What about after a
workout? Should you eat a full meal or just have a protein drink?

Energy Foods
The first thing you need for an effective workout is ENERGY. This
is not going to come from popping some caffeine pills or drinking
coffee. You need some real calories and some actual food. The most
important macronutrient for providing energy is Carbohydrates.

Complex carbohydrates contain fiber and are slowly digested when
consumed. This provides a slow release of sugar into the
bloodstream, allowing for the carbs to be stored in the muscle
cells as glycogen. When you engage in high-intensity, anaerobic
training (weight training), your body will use the stored sugar in
your muscles for fuel.

In contrast, simple carbohydrates, like fruit juice and sugar laden
foods, will cause your blood sugar levels to rapidly rise. The body
will release a surge of insulin to shuttle the sugar out of your
bloodstream and into the cells (particularly fat cells). You will
receive a short lived energy burst followed by lower than normal
blood sugar levels.

For sustained energy, you want to consume complex carbohydrates.
Foods like oatmeal, whole grain or Ezekiel bread, sweet potatoes
and brown rice are slowly digested and will provide an abundance of
energy for your full workout session.

If you are working out later in the day, be sure to fill up the
glycogen levels in your muscles by consuming small meals every
three hours. Eating complex carbs with each meal will help to keep
your blood sugar levels stable as well as building up the glycogen
in your muscle cells.

If you are training first thing in the morning, be sure to get up
early enough to consume some type of complex carbohydrates so you
have energy for the workout ahead. Even eating a small amount of
carbs like a half cup of oatmeal or one slice of whole grain bread
will provide your body with the carbs it will need for an effective
workout.

The last meal before your workout should be at least 60-90 minutes
before you begin training in order to give your body enough time to
digest the food. If your body is still trying to digest the food
when you begin your workout, you won’t be able to get a good
workout in. Your stomach will be upset because it is trying to
provide the blood to help digest the food and then pump blood into
the working muscles at the same time. One or the other is going to
be neglected resulting in poor digestion and a bad workout.

Protein Foods
The amino acids from complete protein foods will rebuild the muscle
tissues after they are broken down by the intense weight training
workouts. Not eating enough protein will cause muscle tissue
breakdown and poor protein assimilation.

Complete protein foods like eggs, cheese, meat, chicken, fish and
turkey will provide all the essential amino acids needed to rebuild
muscle tissue. The protein foods will also help to keep the blood
sugar levels stable between meals by keeping the amino acids in the
bloodstream to provide for better protein assimilation and muscle
building.

By consuming a high quality protein drink before your training
session, you will be ingesting the important branched chain amino
acids (BCAA’s). These three important amino acids are used as an
energy source in the muscles during a high intensity workout.
Having an abundance of these aminos in the muscle cells before you
begin your training session will help prevent muscle tissue
breakdown.

Post Workout
After a hard weight training workout, the body is in a unique
metabolic condition. The glycogen levels in your muscle cells have
been depleted and your metabolism is dramatically increased
following a workout.

After an intense training session, the muscle cells should be
“starving” for some carbs to replenish the glycogen that has been
depleted from the intense workout.

The muscles are in need of these carbohydrates quickly so eating
complex carbs that will be digested very slowly is not the answer.
This unique circumstance demands quick acting sugars that will feed
the famished muscle cells immediately.

Obviously, this is the time when a bodybuilder should eat some
simple sugars to feed those glycogen depleted muscle cells as soon
as possible. If a bodybuilder waits too long or chooses the wrong
types of carbs to eat after a training session, the window of
opportunity will end and the open gateway to feed those starving
muscle cells will be closed. The chance to restore the glycogen to
the depleted muscles will be missed and optimum recovery and
recuperation will be compromised. The time for
this valuable window of opportunity is approximately 30-45 minutes
immediately following a training session.

The simple sugars ingested immediately following a workout will
cause the insulin level in the bloodstream to increase. The insulin
will act as a transport mechanism for the carbohydrates shuttling
them directly into the muscle cells where they will be stored as
glycogen. Normally, this increased insulin level would result in
the carbs being stored as fat in the fat cells but since this is a
unique situation in which the muscles cells are demanding that the
sugar be restored, the simple carbs are transported to the
muscle cells instead.

Along with the simple carbohydrates, the post workout meal should
also include an easy to digest form of protein. Since the insulin
level will be raised due to the simple sugar intake, by consuming a
fast acting form of protein along with the simple carbs, the amino
acids from the protein will be shuttled into the muscle cells along
with the carbs. Including protein with the simple carbs ingested
after a workout will provide your muscle cells with the two
nutrients that they are craving after a workout, amino acids and
sugar.

—-END OF ARTICLE—-

If you found this article useful be sure to check out John’s program below:

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

If you get John’s program through one of the
links in this email, or via the links on my video with John below,
I will get you a complimentary copy of my own
program “Body Re-Engineering” (valued at $39.99).

Furthermore, I will give you a NEVER BEFORE HEARD
Exclusive 60 Minute Podcast of John Hansen where
he shares solid tips on training, nutrition and supplementation!
[Editing interview as we speak so I will send it out
by Monday.]

Just make sure that when you pick up MP6 you forward
your receipt to hugo@hugorivera.net with the title
“SPECIAL MP6 OFFER” and I’ll get it sent over to you asap
(within 24 hours)! I will then send you also the podcast as soon
as I have it ready (Friday).

Note: Offer expires Sunday, Feb 23rd.

 

Get the MP6 Program Today + FR E E BRE + John’s Podcast <<<

 

And before I leave, for those of you who may have missed out on my last video, you can check it out below. Tons of great muscle building information!

Take care and train hard!!!

What Are Hydrogenated Oils (Transfats) & Why Are They Dangerous

Today I want to share with you a video blog on what are Hydrogenated Oils (Transfats) & why they are dangerous.

[Note: For more videos, be sure to SUBSCRIBE to my YouTube Channel by either clicking on the SUBSCRIBE button on the video or by visiting my YouTube Channel here and clicking subscribe: www.youtube.com/hugoriverafitness]

What Are Hydrogenated Oils (Transfats) & Why Are They Dangerous
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What Are Transfats?

Transfats and partially hydrogenated oils (which are one and the same thing) are regular vegetable oils like soybean oil that undergoes a process called hydrogenation, which is the addition of hydrogen atoms to the molecular structure of fats.

Why Hydrogenate Fats?
In order to extend the shelf life of foods like pastries or pizza crust. While this is a great idea for the shelf life of foods this is not a great idea for our health.

Why Are Transfats Dangerous?
These fats have a higher melting temperature, which is well over 100 degrees Farenheit. However, your body operates at around 98 degrees Farenheit. Thus, by ingesting these fats, they will deposit themselves in the arteries and raise your bad cholesterol as well as lowering your insulin sensitivity. If insulin sensitivity is lowered, then your body’s cells lose the ability to accept insulin. Remember that insulin is a very necessary hormone as it carries all of the raw materials that your cells need (carbs, proteins and fats) to live. So if your cells cannot accept this hormone, then your health will deteriorate (and needless to say, your fat loss and muscle building ability will be compromised).

These transfats should not be confused by anybody. Fast foods are completely riddled with transfats. Again, remember that you will find these in foods like fries, pizza, pastries, etc.

Beware of the Label Scam
Legally, a food can say that it contains 0 transfats if it contains less than 1 gram. So for example, you can have a food item that has 0.90 grams of a transfat and it will be listed as 0 transfats, Thus, buyer BEWARE! If you see in the ingredient list partially hydrogenated oil then you know that the food item in question has transfats.

Conclusion
Whether you are into bodybuilding and fitness or not, simply for health reasons you should stay away from partially hydrogenated oils as they are poison and garbage for your body.

If you have found this knowledge useful you may want to check out 101 Toxic Food Ingredients as this e-book bundle covers ALL of the hidden ingredients out there that are not only sabotaging your progress and energy levels, but also jeopardizing your health. For details on the 101 Toxic Food Ingredients click here.

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3 Quick and Easy Natural Bodybuilding Breakfast Ideas

Alot of people have asked me for some good natural bodybuilding breakfast ideas. As a result, here they are:

My breakfast typically consists of 50 grams of carbs, 45-50 grams of protein, & 7 grams of good fats. Now, if you are a woman you can still use these! Simply cut the serving sizes in half.

Breakfast #1:

Quaker oats (1 cup) with
1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60

 

Breakfast #2:

7 plain rice cakes with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

 

Breakfast #3
Grits (1/2 cup) with
1-1/2 scoops of ProV60

OR

1 cup of egg whites with 2 full eggs

OR

1/2 cup of egg whites with 1 scoop of ProV60
15 almonds

Notes:

  • When gaining muscle exclusively you may add strawberries and/or raspberries to your breakfast.
  • When losing fat, I may add the fruits only on my high carb days.

Are Protein Shakes More Important Than Real Food In a Bodybuilding Diet?

Real food is by far the most important component of a bodybuilding diet. There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating.

In addition, real food has what is called a “thermic effect”. A “thermic effect” is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to shakes which are already pre-digested.

Regardless of what the ads tell you, protein shakes do not offer any muscle building benefit, nor “secret muscle building ingredient”, above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These products however have been proven beyond the shadow of any scientific doubt to shrink the size of your wallet and bank account.

What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your diet more complete. However, do not ever think that protein shakes are superior to food.

How Much To Consume

I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potatoe and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer. For more information on this subject, please take a look at my article on Protein Supplements.

LEAN BODY® RTD LEAN BODY®

 

Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes.

Which Brands to Choose?

As far as a brand, stick to reputable brands, like Labrada Nutrition, which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell your 5-lbs of protein powder for less than $30 dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims.

Related Video On Protein Shake Quality: Are There Steroids In Your Protein?

 

About the Author

hugoHugo Rivera is an International best selling fitness author certified in personal training and nutrition with a computer engineering degree from the University of South Florida. Hugo is owner of www.hugorivera.net, an informational, free fitness and nutrition website. He is author of over 10 fitness books (with over a million copies sold) including his best sellers: Body Re-Engineering, The Body Sculpting Bible for Men, The Body Sculpting Bible for Women, the Weight Training Diary, and the Hardgainers Handbook of Bodybuilding. Today via his website HugoRivera.net, numerous articles, book publications, TV and radio appearances Hugo continues to educate the public on how to achieve the body of their dreams via the use of weight training exercise, good nutrition and correct supplementation. You can follow Hugo via:

YouTube channel: www.youtube.com/hugoriverafitness
Facebook: www.facebook.com/hugorivera.net
Google Plus: www.google.com/+HugoriveraNetnaturalbodybuilding
Twitter: www.twitter.com/hrfit
Instagram: http://www.instagram.com/hugoriverafitness
BodySpace: http://bodyspace.bodybuilding.com/hrfit/

Natural Bodybuilding Video: Hugo Rivera and Ben Pakulski Talk Bodybuilding Nutrition, Part 3

Natural Bodybuilding Video: Hugo Rivera and Ben Pakulski Talk Bodybuilding Nutrition

Ben Pakulski and Hugo Rivera talk about how they feel about high carb diets, when carbs should be consumed, and how many fats you need in order to gain muscle naturally.

This is part 3 of 4.

For Part 1 go Here => http://www.hugorivera.net/natural-bodybuilding-video-hugo-rivera-and-ben-pakulski-talk-bodybuilding-training.html

For Part 2 go Here => http://www.hugorivera.net/natural-bodybuilding-video-hugo-rivera-and-ben-pakulski-talk-bodybuilding-training-with-mi-40.html

For Part 4 go Here => http://www.hugorivera.net/natural-bodybuilding-video-hugo-rivera-and-ben-pakulski-talk-bodybuilding-supplementation.html

Get Ben Pakulski’s MI-40 Program Here:
http://www.mi-40.com

For my thoughts on Ben Pakulski’s MI-40 program go here:
http://www.hugorivera.net/ben-pakulski-mi40-natural-bodybuilding-system-review.html

Bonus: Natural Bodybuilding FAQ With Ben: Can I Get Muscle and Lose Fat at the Same Time?

Bodybuilding Question: Ben, is it possible to gain muscle and lose fat at the same time? If so, how can I do it?

Answer from Ben: I’m not going to sit here and assume you all don’t already know how important nutrition is to optimizing growth. I KNOW you do. [Read more…]

Winning Bodybuilding Strategies For Intentional Muscle Gains!

Check out this exclusive seminar from Ben Pakulski with great information on how to pack on some solid muscle!

[Read more…]

Simple Changes Make All The Difference

Simple Changes Make All The Difference

by Lee Labrada, IFBB Hall of Famer

What would you say if I told you that your level of “self-discipline” might not be quite “up to snuff” when it comes to building a lean and muscular body? Before you answer, consider this: no matter whether you’re an elite body builder or a “couch potato,” you still have the same amount of self-discipline.

How is this possible? The difference lies in which habits you’re disciplined to.

[Read more…]

Check Out My Latest Natural Bodybuilding Article on the September 2012 Edition of Natural Muscle

Check Out My Latest Natural Bodybuilding Article on September 2012 Edition of Natural Muscle

Check out my natural bodybuilding article for the September 2012 Edition of Natural Muscle Magazine, which is one of my favorite publications. [Read more…]

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