{"id":444,"date":"2010-09-14T15:30:45","date_gmt":"2010-09-14T22:30:45","guid":{"rendered":"https:\/\/associatesinnutrition.com\/wordpress\/?p=444"},"modified":"2023-01-09T16:33:54","modified_gmt":"2023-01-09T23:33:54","slug":"come-on-over-new-blogs","status":"publish","type":"post","link":"https:\/\/associatesinnutrition.com\/wordpress\/?p=444","title":{"rendered":"Associates in Nutrition is back on the Blog scene! Follow us and blog with us as we up date you on news and information to better your nutrition, fitness, wellness and sports."},"content":{"rendered":"

Soon I will have a NEW wellness portal, where you can keep track of your own daily nutrition and exercise. \u00a0 Keeping track of what you eat and when you exercise really helps if you have a goal, like more energhhhhhhy, weight loss, muscle gain, or whatever, to try it we recommend to check here<\/a> and get a new bike.<\/p>\n

I will look for you there!<\/p>\n

Elaine<\/p>\n

Here are eight simple tips to help you get on track\u2026<\/p>\n

1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS
\nThis gives you an immediate burst of energy and helps you to stay full until your next meal or snack. It also sets the trend: you\u2019ll tend to eat healthier if your day starts with a strong and healthy breakfast. Your best bets if your trying to build muscle mass are omelettes, smoothies and cottage cheese.<\/p>\n

2. EAT EVERY THREE HOURS
\nEating the right thing at the right time is crucial for helping you boost your muscle mass. The easiest way is to eat your breakfast, lunch and dinner as usual, interspersed with meals post workout, pre-bed and with two snacks in between. By keeping your food intake up, it will mean you won\u2019t be as hungry, because eating smaller meals more often versus a few big meals will decrease your stomach size. You\u2019ll feel full more quickly and your waist will trim, while you\u2019ll also have fewer cravings. Not eating for long periods can cause you to over-eat at the next meal or topping yourself up with unhealthy snacks from the vending machine. So to stop any cravings, eat at fixed times every day and your body will get hungry at those fixed times.<\/p>\n

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS
\nYou need protein to build and maintain muscle. To achieve this, you should be looking to eat at least 1g per 454g of body-weight. That\u2019s 200g\/day if you weigh 91kg. The easiest way to get this amount is to eat a whole protein source with each meal. These include:
\n\u2022 Red meat. Beef, pork, lamb, etc.
\n\u2022 Poultry. Chicken, turkey, duck, etc.
\n\u2022 Fish. Tuna, salmon, sardines, mackerel, etc.
\n\u2022 Eggs. Don\u2019t believe the cholesterol myths. Eat the yolk.
\n\u2022 Dairy. Milk, cheese, cottage cheese, quark, yogurt, etc.
\n\u2022 Whey. Not necessary but great for easy post workout shakes.
\n\u2022 Try vegan options too, such as lentils, tofu, seeds and nuts.<\/p>\n

4. EAT FRUIT AND VEGETABLES WITH EACH MEAL
\nMost of them (not all) are low calorie: you can eat your stomach full without gaining fat or weight. Fruit and vegetables are also full of vitamins, minerals, antioxidants and fibre which helps digestion, but just be careful to check the sugar content of some fruits.<\/p>\n

5. EAT CARBS ONLY AFTER YOUR WORKOUT
\nWhile you need carbs for energy, most people eat more than they need. Limit your carbohydrate intake to after your workout only.
\n\u2022 Eat fruit and vegetables with all meals. These contain few carbohydrates compared to whole grains with the exception of corn, carrots and raisins.
\n\u2022 Another Carbs Post Workout Only. This is rice, pasta, bread, potatoes, quinoa, oats, etc. Avoid white carbs and eat whole grain.<\/p>\n

6. EAT HEALTHY FATS
\nHealthy fats improve fat loss and health as they digest slowly. Make sure you balance your fat intake, eat healthy fats with every meal and avoid artificial trans-fats and margarine.<\/p>\n

7. DRINK WATER TO HELP YOU BUILD MUSCLE MASS
\nStrength training causes water loss through sweating which can impair muscle recovery and thus, it won\u2019t help you increase your muscle mass. Drinking water prevents dehydration but also hunger since an empty stomach can make you think you\u2019re hungry.<\/p>\n

8. EAT WHOLE FOODS 90% OF THE TIME
\nTo really get the results you want and to boost your muscle mass significantly, 90% of your food intake should consist of whole foods and reading about the
\nexpidure<\/a> reviews.<\/p>\n","protected":false},"excerpt":{"rendered":"

I’ve started two new nutrition blogs – each with a specific mission – and will be posting my new content in one or the other. Please follow me, based on your interests! <\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[237,148,268,166,4,66,44],"tags":[28,31,380,375],"class_list":["post-444","post","type-post","status-publish","format-standard","hentry","category-events","category-exercise-tips","category-health","category-in-the-news","category-nutrition","category-sports","category-weight-loss","tag-diet","tag-fitness","tag-health","tag-nutrition"],"_links":{"self":[{"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/444","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=444"}],"version-history":[{"count":14,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/444\/revisions"}],"predecessor-version":[{"id":537,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=\/wp\/v2\/posts\/444\/revisions\/537"}],"wp:attachment":[{"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=444"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=444"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/associatesinnutrition.com\/wordpress\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=444"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}