MALE
MUSCLE
your water to help get it down. Drink
more, lose more!
3
MEAL TIMES –
SPREAD IT OUT
Eating regular meals throughout the
day is important to ensure your body
gets the energy it needs to perform at
an optimal level. A consistent routine
will help control food intake and
provide you with a positive balance.
Eating smaller meals around the clock
keeps hunger at bay. Skipping meals is
counterproductive, and will likely lead
to binge eating.
4
FOOD SOURCES – YOU
ARE WHAT YOU EAT
The three main macronutrients are
protein, carbohydrates and fats. It
is important that your diet covers
these groups. Proteins are essential
for muscle growth and repair, and
can be found in meat, eggs and whey.
Carbs are the body’s main source of
energy, and can be found in oatmeal,
rice and potato. Fats are needed to
support hormone function, and can be
found in oily fish, avocado and nuts.
Fibre is also needed to aid digestion
and provide essential vitamins
and minerals, found in fruit and
vegetables.
5
SNACKS – DUMP
THE JUNK
Snacking on foods like crisps and
sweets throughout your day won’t
32
MUSCLE & FITNESS / MARCH 2018
8
ALCOHOL – TAKE IT EASY
lea ve you feeling satisfied for long,
keep you full or help you towards your
fitness goals. Choose high protein
snacks or fibrous vegetables which
are easy to carry around to keep you
going. Protein bars are a great way to
pack in the protein and hit a sweet
spot without taking in a huge amount
of sugar or too many calories. Greek
yoghurt, vegetables, eggs and nuts are
also good options. Enjoy your snacks
but keep them clean! If you’re serious about changing your
body, cutting down on the booze is
going to be a good start. Most alcohol,
like wine and cocktails, have a huge
number of hidden calories and sugars.
Being hungover is also going to affect
your performance in the gym, and
lead you to indulge on your favourite
takeaway. Cut back on the drink- you
know it makes sense!
6
LOW CALORIE OPTIONS –
PIECE OF CAKE 9
TRACK CALORIES –
BE ACCOUNTABLE
A simple way to cut down on your
calorie intake is to use low calorie
substitutes. It is surprising how
calorific such things as your standard
table sauces and your favourite fizzy
drinks are. Replace your ketchup with
the low sugar version, and next time
you grab a coke from the shelf, go for
the zero calorie one! Swap your latte
for a black coffee with sweetener or
try unsweetened almond milk instead
of cow’s milk to save calories! Small
changes, big results! Take things to the next level and
track what you eat. Work out your
daily calorie intake to meet your goal,
then use an app like My Fitness Pal
to track calories on your smartphone.
Calories are king when trying to
drop body fat or build muscle. If you
get these wrong, it is unlikely you will
see any progress for a long time, if it
all. If you’re not sure how to work
out your calories, do your research
or speak to a professional in this field
for help.
7
80:20 RULE –
DO THE MATHS 10
SUPPLEMENTS – LEAVE
THEM UNTIL LAST
When approaching healthy eating,
the 80:20 rule is used to help keep
a balance. If you eat nutrient dense
foods 80% of the time, then you can
allow yourself to indulge in your
favourite treats 20% of the time.
Sticking to these margins will prevent
you craving unhealthy food and
ultimately binging. Enjoy food but
make smart choices! Supplements can help to support
your fitness goals, however they are
additional to your diet and you should
not be dependent on them. Products
such as glutamine and BCAAs are
not going to be the driving force for
you reaching your goal, but they can
be useful. Before thinking about
supplements, make sure you’re nailing
the above tips first.