By Zach Bashore

Most of you know of how to get proper nutrition throughout the day but what do you eat before bed? Common sense suggests that a balance of complex carbs and protein is adequate at this time but I am going to tell you more than that. I am going to tell you precisely what you should be eating and what macronutrients they should be coming from.

The meal you eat before bed is just as important as any of the other meals you consume. Opinions vary from eating anywhere from two hours to fifteen minutes before you go to bed, but what you decide will depend on personal preference. It is also very important that you don`t undereat at this time because doing so will cause you to wake up in the middle of the night feeling hungry, while unconsciencely eating things that you shouldn`t be. Read more »

By Zach Bashore

If you want to build muscle, you have to train hard. What you eat before your workout dramatically influences the amount of energy you have to be able to train as hard as you possibly can. Learning what to eat and at what times will help you become a better bodybuilder. This article will cover these things and will also discuss the controversy of whether or not you should consume a meal before cardiovascular exercise.

Exercise causes significant changes to the metabolic environment of muscle tissue. Exercise also causes an increased blood flow to working muscles. These changes allow for catabolism during exercise and anabolism afterwards. Because of these changes, certain pre-workout nutritional strategies need to be considered to keep your body in an anabolic state and to ensure that your body is getting enough energy throughout your training session. Read more »

By Zach Bashore

So how many people tell you that you cannot have sugar when dieting? Don`t you wish to believe they are wrong? Well guess what, they are. Many people feel that because they are dieting that they cannot have sugary foods, but there is one time of the day when your body actually needs these foods. This time is post-workout.

While you train, your muscles use metabolic fuels a fast rate. In order for physical work to be constant, the body circulates stored fuels to create fatty acids, amino acids, and glucose available for oxidation. In order for the body to recover from a training session, your body must be quickly changed to an anabolic state. The foods that you eat after training effects hormonal balances in the body in order for an anabolic environment to take pleace. With the rapid intake of carbohydrates and protein, the body is then able to replace damaged muscle tissue and replenish fuel reserves. Read more »

By Zach Bashore

It`s not only the average American who isn`t getting enough fiber in their diets, but studies have shown that even bodybuilders aren`t getting enough. Why is this? We are supposed to be the most educated people when it comes to getting good nutrition and it comes as a major surprise that we are not getting enough. This article is going to explain the basics of dietary fiber. You will learn what fiber is, its benefits, best fibrous foods, best supplements to use, and the side effects of consuming to much of it. Read more »

By Zach Bashore

For years, people have been living by the notion that by eating a low fat, he or she will lose weight. Many of these people don`t realize what fat really is and why it is essential for the human body. There are also fats you should avoid eating because they can be dangerous to your body and can make you gain fat if you eat to many of them. You are also going to learn about the benefits of a diet that consists of an adequate supply of healthy fats.

First of all, you need to become educated on the bad fats that are in the foods you eat. These bad fats come in a variety of foods under the names “saturated fat” and “trans fat”. Saturated fats are solid at room temperature and they increase the amount of bad cholesterol in your blood. Hydrogenated fats, also known as trans fats, also elevate cholesterol, increasing the risk of a heart attack. Read more »