Nutrition

When it comes to muscle building, it's essential to consider what kind of foods you consume before doing an intense workout.

You may have the right and complete equipment for lifting weights, but without giving your body the right amount of top-quality proteins and calories, your efforts might be lost.

A pre-workout meal is an important thing to prepare for especially if you plan to build muscle.

These foods will help you maximize your efforts in your workout and might even help you achieve your muscle growth goals faster.

If you’re interested to know more about the best pre-workout foods for muscle gain, keep reading.

What to Look For in a Pre-Workout Food for Muscle Gain?

Here are a few ingredients to look at when looking for a pre-workout food for muscle growth:

Protein is one of the most essential sources you need to consume before a workout.

Foods that include a good amount (20-30 grams) of fast-digesting protein helps with building muscle. Some examples of protein include tuna, chicken, ground turkey, egg whites, and whey protein. You can make a Triple Chocolate High-Protein Smoothie recipe.

If you plan to eat animal protein as your chosen pre-workout meal, it's best to eat at least two to three hours before exercising.

Otherwise, your workout session may be prevented due to its digestive process. If you prefer a quick dose or faster digestion of protein, egg whites or whey protein is another excellent option. You can hit the gym within 30 to 60 minutes.

Carbohydrates

Carbohydrates are just as important as protein. The number of carbohydrates you will consume will depend on your age, body weight, and goals for building muscle.

However, the usual recommendation for carbohydrate intake is 25-40% of your total intake.

You can also follow a 3-to-1 ratio of carbohydrate to protein an hour pre-workout.

Some athletes who digest carbohydrates an hour before exercising reported that their blood glucose and insulin levels have elevated immediately pre-workout.

Aside from muscle building, carbohydrates are useful in maintaining adequate energy for an intense workout and recovery.

Whole-wheat

Whole wheat is another acceptable ingredient to consume as a pre-workout meal.

If you're looking for another quick or additional meal to consume before hitting the iron, you can add whole wheat bread as an appetizing side to your eggs or oats.

You also make a turkey bacon sandwich if you're feeling more adventurous.

Lean meat

Lean meat is another good source of protein for your pre-workout meal. If you have time to cook, this meal will give you an amazing mix of protein and carbohydrates that you need for your upcoming workout session.

Whey Protein Powder

Adding whey protein powder to your pre-workout meals is a good idea if you're planning to build muscle and stay lean. 20 to 30 grams of protein is enough to add in your 50 grams of carbs per meal.

If you can't eat other protein-sourced foods such as chicken, tuna, ground turkey, or egg whites, a quick dose of whey protein powder will help you consume and digest protein faster.

If you're looking for a good protein powder to add to your meals, check out this Ideallean Protein Powder review and see if it’s something you would consider adding to your pre-workout meal.

Bananas

If you’re looking for quick or extra food to consume pre and post-workout, bananas are a great option.

One of the perks of eating this fruit is that it’s easy to eat, and you don’t need to clean up a mess unlike cooking a full meal. It also contains carbohydrates, fiber, and other important nutrients when it comes to muscle building.

Another nutrient that contributes to muscle growth is potassium. It can also increase your endurance and improve your brain function.

However, we suggest that you avoid relying on bananas alone as your daily pre-workout meal.

Oats

Oats are another option you can choose as a pre-workout meal for muscle building because they are full of fiber, which gradually releases carbohydrates.

Its slow release of carbs helps you train harder and longer throughout your exercise, thanks to its consistent energy levels.

Oats also contain Vitamin B, which converts carbohydrates into energy. If you're looking for the best type of oats, you might want to try Irish oats, since they are least processed.

They also claim to have a lower load of glycemic, unlike instant oats.

Egg omelet with wholemeal toast

Eating an egg omelet with whole-wheat toast as a pre-workout meal gives you two hours for the nutrients to digest and start working within your body.

It also offers you 20 to 30 grams of egg protein, which happens to be the most bioavailable protein source you can find.

Your egg omelet should include three to four eggs, tomatoes, a sprinkle of cinnamon, and a slice of cheese.

You can also mix it up by adding flaxseed oil when preparing the omelet. Flaxseed oil is rich in omega-3 fatty acids, making it perfect for post-workout muscle repair and overall health.

Adding the whole-wheat toast for muscle building gives you carbohydrates. Your body converts it to glycogen, which is the source of energy for your workout.

Chicken and rice

Eating chicken may not be the perfect pre-workout meal in 30 minutes. However, if you have a couple of hours to prepare before your exercise, chicken can be a good protein source.

It is one of the best choices since it's low-fat and high in protein.

On the other hand, rice has been considered one of the best choices for both pre and post-workout meals.

Just like the omelet and toast, the meal includes carbohydrates. Rice is also low-fat and high in protein, unlike other sources of grains.

However, you have the freedom to choose between white or brown rice.

If you want to spice up your chicken and rice meal, you can season them with garlic, lemon pepper, Himalayan pink salt, and other spices that are calorie-free. You can also try this recipe of Roasted Balsamic and Honey Chicken.

Conclusion

It’s important to consider what foods you consume when building muscle. Having pre-workout meals will not help you maximize your efforts throughout your workout and help you reach your fitness goals faster.

We highly recommend you to eat egg omelet and whole-wheat toast as your pre-workout meal. It has all the ingredients that will help you build muscle like protein, carbohydrates, and of course, whole wheat. This food can also serve as a post-workout meal for muscle recovery when added with flaxseed oil.

Believe it or not, going through a significant life transition can result in good things.

For example, you may have lost your job and realized that you hadn't taken care of yourself. As a result, you feel worn out and haven't been making healthy eating choices. You'd like to change this pronto!

If you're looking to revamp your health, look no further. Here are five tips you can start applying today so you'll live a better and healthier life!

1. Get Disability Insurance

You never know what each day will bring, and sometimes the unexpected happens. For example, you may need an operation that won't allow you to work for a year or longer. If that were to happen, would you have enough money to make ends meet?

Even if you have money saved up, it's hard to go too long without having a steady income. That's why you should consider getting disability insurance.

Whether you go with short or long-term disability insurance, it's good to be prepared. You never know if recovering from a surgery or mental illness may take longer. So instead of worrying about your finances, look into getting disability insurance.

Most disability insurance policies cover up to 80% of your income while you're unable to work. So even though it may take a few months to kick in, by the time you file everything, it'll be worth it!

2. Pile on the Fruits and Veggies

Americans have one of the worst diets in the world. We tend to overeat sugar and don't place emphasis on the right food groups. Unfortunately, our poor eating habits result in obesity and health issues like diabetes.

Don't allow you or your family to get caught up in the "I can eat what I want" mentality. It's okay to have a few snacks once in a while. But for the most part, you should be eating food with sustenance, such as fruits and veggies.

If you're not a fan of fruits and vegetables, make a list of the ones you do like. Sometimes, it takes being innovative to eat healthy food, such as mixing it in with a yummy dinner dish.

The more fruits, veggies, and other healthy food groups you eat, the better you'll feel. Plus, you'll also be more likely to live longer and ward off other health conditions such as cancer!

3. Have Regular Date Nights

Did you know the key to a successful relationship is spending time with your significant other? Unfortunately, life gets crazy, so hanging out may have fallen by the wayside lately. The good news is it doesn't have to — all it takes is some effort to get back on track!

Consider establishing a weekly date night to catch up with your spouse or partner. Not only will you grow closer together, but you can try new things. One example is that you can go to a new restaurant you haven't been to before. Or, you can watch a movie you both have been dying to see.

And if you happen to be single, take yourself out for a solo date night or invite some friends! Spending time with people you love is a great stress reducer, and you'll make lasting memories too.

4. Don't Subscribe to the Policy That "More Is Better"

It's easy to get sucked into the trap of buying things you don't need. Unfortunately, we all do it regularly. The problem with that, though, is that you end up not using what you buy most of the time.

In the long run, having things you don't need results in a cluttered home. Not to mention you end up being wasteful.

So it's best to adopt a minimalist attitude and way of living. Not only will you save more money for your future, but you'll have less junk to store.

It may be tricky to establish this new habit at the beginning. But you'll be glad you followed through!

5. Saying No to Procrastination

Every one of us has struggled with procrastination. Yet, some people tend to procrastinate more than others.

If you fall into the procrastination camp, don't worry. There are ways to break this horrible habit and get back in your employer's or family member’s good graces!

Start small and do things like getting up early and breaking up projects into bite-sized pieces.

Many times you likely procrastinate because something seems overwhelming. The trick to making it easier is by creating a plan of action. It’s unrealistic if you think you have to finish a big task in only a day.

Split things up, keep a calendar, and do your best to stay on top of your tasks. As a result, you'll experience less anxiety. Plus, you'll find your life is much more productive and fulfilling!

Conclusion

Making a conscious effort to live a healthier life will pay off in dividends. Unfortunately, not everyone makes it a priority to take care of themselves. It’s much easier for them to get sucked into eating whatever they want and buying whatever they want.

Even if that used to be you, you don’t have to fall back into your old habits. Continue to establish new and positive habits that’ll improve your health and life. You’ll never look back!

Nutrients are substances that provide nourishment for living organisms. Specifically, people require macronutrients (carbs, protein and fat), micronutrients (vitamins and minerals) and water to live.

In order to maintain a healthy diet it is important to get enough amounts of each kind of nutritious food. The amounts can vary depending on weight but in general you will want to be getting between 55g-110g per day. This number varies because protein needs vary for children or overweight adults whereas proper fats for someone with heart issues would need a higher quantity than someone with an active lifestyle who doesn't eat red meat and such. 

It's important to consume protein from different sources like meat, fish, eggs, beans and legumes so that you're getting a variety of amino acids for optimal health. Also, you can always take protein bars, maybe some like kirkland protein bars or protein shakes that are also an excellent way to get your daily dose of protein without having to eat large portions or rely on animal products which may not be appropriate for everyone's dietary needs.

This blog will cover the main reasons why protein is important for your diet!

#1 Muscles growth 

We all know that protein is an important part of a healthy diet, but why? Protein provides our bodies with the building blocks to grow and repair cells, including muscles. Without enough protein in your diet, you will experience muscle loss and decreased metabolism. It's important to include high-quality sources of protein into your daily routine as well as incorporate some strength training exercises for best results! 

The cells in muscles are 100 times smaller than blood cells, so it’s easy for them to be depleted of nutrients even though they have twice as many capillaries, or blood vessels. In order to support the buildup of muscle sets in this area, it takes a lot more protein than someone might think (approximately 1g per kilogram).

#2 Cell structure repair 

Protein is an important building block for cells, and it's a major contributing factor to their growth and repair. Proteins are made from amino acids, which in turn come from the food that you eat. 

When proteins are abundant in the body, they maintain growth in tissues, increase production of RNA and DNA for cell reproduction, promote homeostasis and provide a number of other benefits that help to regulate human functions.

Without adequate dietary protein, it would be much harder for a cell to repair itself after injury or have a strong immunity against foreign invaders. This is why you need to make sure you have enough protein so your body can heal from injuries- so that means adhering to a balanced diet with proper amounts of animal products, plant sources such as whole grains and legumes, nuts, seeds etc.

#3 Immunity (nutrients into energy)

Our bodies actually produce over 20,000 different types of protein in order to provide protection all the time. So what we eat is important when it comes to immunity! Protein helps produce white blood cells that will protect your body, also help you combat pneumonia and infection. 

One important cause of the aging process is decreased function of immune cells, which leads to lowered immunity and higher incidences of chronic illnesses. A diet rich in protein can increase the production of immune cells called macrophages.

Additionally, many people believe that eating plenty of meat during a pandemic provides greater protection against contracting the virus, this could be because animal proteins are rich in vitamin C which they use as an antibiotic against bacteria and viruses.

Why is protein important in a keto diet?

Protein is important in the keto diet because your muscles need protein to stay strong and repair themselves after exercise.

When people are restricting carbohydrates, there's a decrease in insulin production which means an increase in glucagon. This is beneficial for some aspects of the diet because glucagon helps burn fats but it's also responsible for releasing protein from muscles so that they can be used as energy sources, potentially leading to muscle loss and decreased strength. Fortunately, consuming higher amounts of protein can contribute to better long-term results on a keto diet by reducing the rate at which lean mass is lost while fat stores are being burned.

So let's conclude, protein is important because it's the major building block of our muscles, hair, nails—pretty much of our tissues. As we age, we start losing protein in our body through diet or injury and if not replaced by eating more protein-rich foods like meat, cheese, dried beans or nuts then things like the hair on your head can thin because you haven't made that new protein to make more cells that make up your hair follicles, for example. 

 Also it helps rebuild your cells and furthermore your immune system will be rocking. So go on and buy those protein bars if you want a fast and simple solution for this “problem”!

We all use oils and fats in our cooking, some are good for you and others are not. If you didn’t know by now, besides the obvious choices for using Olive Oil or Sunflower Oils in cooking, you can also use CBD Oil when creating some of your recipes. We look at the various oils one can use in the kitchen when whipping up an array of recipes, including the CBD option.

Olive Oil

Extra virgin olive oil has been around for centuries and used not only for consumption but also as an addition to beauty routines in many countries and amongst many famous names even in the modern ear such as actresses like Kylie Jenner and Emma Stone, Click here to see what they are saying about it. It is a versatile and healthy fat and has numerous health benefits including adding antioxidants and cancer prevention benefits.

 In the culinary context, it has a low smoke point, which means if heated too hot, it may start to release damaging toxins, so should be warmed up as opposed to heated too hot if you want to reap the benefits of it. However, it is one of the safest oils to use in cooking. It has both phenolic compounds as well as monounsaturated fatty acids which are both good for your heart health as well as in keeping cholesterol levels at the optimal levels.

Coconut Oil

This naturally derived oil from the coconut tree comes in two types, namely the unrefined or virgin ones and the refined ones. The refined option can be used in roasting and sautéing and tastes of coconut but does not have an overpowering taste.

According to research analysis and various studies done on this cooking fat, it has been seen to have a unique composition and is different from other cooking oils and fats. It is rich in Lauric Acid and shows that regular intake of this white liquid helps with blood circulation and minimizes the risk of heart diseases. It has been seen to increase the good cholesterol levels in the body as opposed to something such as butter, for instance: Check this out 

It has also been evidence of weight loss in some studies, and women who were put on studies showed a significant difference in overall obesity rates and belly fat, this may be due to its appetite suppressing abilities.

CBD Oil

When CBD first came out, not many people knew that it can also be used in the kitchen to enhance your culinary abilities and the taste of food. This chemical component, that is found in the cannabis plant has benefits on an array of health conditions and emotional aspects such as mood-enhancing advantages and can help reduce anxiety and stress as well as help relieve symptoms of pain and inflammation, furthermore, it has been researched in studies related to cancer prevention.

When adding it to recipes there are a few aspects to consider.

• Always use CBD oil that is of the highest quality, like the one from Cheef, and from a reputable brand to make sure you harness all the benefits. This also includes buying one that has a THC level of less than 0.3%.
• When storing it, always make sure it is kept in a cool dry place such as a kitchen cupboard, as any alternate temperatures such as warmth may change the molecular structure.
• To enhance its beneficial properties, use another oil with it, such as butter or canola oils.
• If you haven't used it before, it is advisable to start with a small amount and then increase it over the next few weeks. This will help your body to adapt to the new substance in your and your families’ bodies.
• Heating it directly, like adding it to a pot on a stove, is not the best way to use it. Instead add it to dishes such as salads, pancake batter, stews and soups after you have finished cooking them, as a top-up and flavour enhancer. If you heat it, it decreases its effectiveness.

You can use it for both food and drinks such as adding a few drops to tea, and smoothies or juices. Why not try your hand at a latte and add a few drops of it into this in the mornings to give you a pick me up and increase focus for the rest of the day?

Avocado Oil

Known as a ‘heart-healthy’ option by many nutritionists, this is one fruit that is packed full of health benefits. We add it to our salads, mush it on top of our toast and even eat it directly with some lemon and salt. So why not add it to our cooking?

Avocado oil is not being sold in stores in a liquid form and can be used in almost all dishes. It has healthy monounsaturated fats such as oleic acid and helps enhance other flavours when added together although it is always best to use the refined version, which does not have any additives and is mostly purely extracted.

Not only does it enhance the taste of different foods but also help you to absorb the vitamins of other items on your plate.

We hope the above guide to cooking with certain healthy oils helps add some adventure to your kitchen routine the next time you decide to make dinner for your friends and family.

Okra is a vegetable that is rich in nutrients and may lower blood sugar and heart disease risk. It also has anti-cancer properties. It is best to add to your diet because it's not only healthy but delicious as well.

Servings: 1

Ingredients:

• 200g Okra, cut into 1" pieces
• 1 Tbsp Vegetable Oil
• 1/2 Red Onion, thinly sliced
• 1 tsp Ginger-Garlic Paste
• 1 tsp Tomato Paste
• 2 tsp Curry Powder
• 1/2 cup Water
• Salt, to taste
   

Procedure:

• 1) Heat oil in a pan.
• 2) Add red onions, ginger-garlic paste, and tomato paste. Sautee until aromatic.
• 3) Add curry powder and roast briefly.
• 4) Add water and okra.
• 5) Simmer for 7 minutes.
   

Nutritional Information:

• Energy - 169 kcal
• Protein - 3g (4%)
• Fat - 14g (74%)
• Carbohydrates - 10g (23%)
• Fiber - 4.7g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

A hearty porridge meal that is packed with essential vitamins and nutrients. All of the ingredients are healthy and keto-friendly. Serve this in the morning and you will have the energy you need throughout the day.

Servings: 1

Ingredients:

• 1/4 cup Hemp Hearts
• 2 Tbsp Coconut Flour
• 1 Tbsp Flax seeds
• 1/2 cup Almond Milk
• 1 Tbsp chopped Walnuts
• 1 Tbsp sugar-free Maple Syrup
   

Procedure:

• 1) Stir together hemp hearts, coconut flour, flax seeds, and almond milk in a heat-proof bowl. Set in the microwave for 60-90 seconds.
• 2) Top with sugar-free maple syrup and chopped walnuts.

 Nutritional Information:

• Energy - 184 kcal
• Protein - 7g (13%)
• Fat - 15g (70%)
• Carbohydrates - 8g (17%)
• Fiber - 4g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a free keto recipe book and a custom keto plan.

Servings: 1

Ingredients:

• 150g Chicken Thigh fillet, cut into 2" pieces
• 2 Tbsp Brown Erythritol
• 1/4 tsp Smoked Paprika
• 1/4 tsp Cumin powder
• 1/8 tsp black Pepper
• 1/8 tsp Chili powder
• 1/4 tsp Salt
   

Procedure:

• 1) Whisk together erythritol, paprika, cumin, pepper, chili powder, and salt in a bowl.
• 2) Toss in chicken pieces and marinate for at least 4 hours.
• 3) Thread chicken onto skewers and grill for 4-5 minutes per side.
   

Nutritional Information:

• Energy - 337 kcal
• Protein - 25g (32%)
• Fat - 25g (67%)
• Carbohydrates - 1.3g (1%)
• Fiber - 0.5g

If you want to lose weight, eat healthily, feel great plus get a free keto recipe book and a custom keto plan CLICK HERE

Servings: 1

Ingredients:

• 100g Pork Belly, cut into 1" steaks
• Fresh Lettuce for serving
   

For the dipping sauce:

• 1 Tbsp Doenjang (fermented miso paste)
• 2 tsp Chili-Garlic Paste
• 1 tsp Sesame Oil
• 1/2 tsp Erythritol
• 1 tsp Sesame Seeds
• 1/2 Tbsp chopped scallions
   

Procedure:

1) Mix together all ingredients for the dipping sauce.
2) Grill pork belly for 7-10 minutes per side.
3) Serve pork with fresh lettuce and dipping sauce on the side.
 

Nutritional Information:

Energy - 300 kcal
Protein - 23g (31%)
Fat - 20g (58%)
Carbohydrates - 8g (10%)
Fiber - 3.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.

With only a few ingredients, you can make this delectable dessert in just 10 minutes. Although the waiting time while chilling the cookies takes an hour, the taste is definitely worth the wait. You can never go wrong in making a chocolate walnut cookie.

Servings: 4

Ingredients:

• 1/4 cup Walnuts
• 1/4 cup Desiccated Coconut
• 1 Tbsp Cocoa Powder
• 2 Tbsp Almond Butter
• 2 Tbsp Butter
• 1 tsp Erythritol
   

Procedure:

• 1) In a food processor, combine all the ingredients.
• 2) Process until well combined.
• 3) Shape the mixture into balls.
• 4) Flatten the balls using your hands in a tray. Refrigerate for 30 minutes to 1 hour. Serve.
•  

Nutritional Information:

• Energy - 214.3 kcal
• Protein - 4.3g
• Fat - 19.5g
• Carbohydrates - 5.4g

If you want to lose weight, eat healthy and feel great, click HERE for a free keto recipe book and a custom keto plan.

Servings: 1

Ingredients:

• 1 Tbsp Olive Oil
• 1 cup Cauliflower florets
• 1/4 Onions, diced
• 2 Garlic cloves, chopped
• 2 cups Spinach
• 1/4 cup Water
• 1/4 cup Coconut Milk
• Salt and pepper

Procedure:

• 1) Heat olive oil in a non-stick pan.
• 2) Add the cauliflower and cook until tender.
• 3) Add the onions and garlic, saute until translucent and fragrant.
• 4) Add the spinach.
• 5) Add water and coconut milk.
• 6) Bring to simmer and season with salt and pepper.
• 7) Allow the soup to cool and pour in a food processor.
• 8) Process until smooth. Serve.
   

Nutritional Information:

• Energy - 328.9 kcal
• Protein - 5.7g
• Fat - 27.7g
• Carbohydrates - 14.2g

If you want to lose weight, eat healthy and feel great, CLICK HERE for a custom keto plan.