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Bringing you the latest in health and fitness


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Quercetin To Boost Muscle Endurance


Researchers found that this powerful antioxidant flavonoid increases muscle cell mitochondria (which covert nutrients into energy). Mice given quercetin supplements not only had higher levels mitochondria in their muscle cells, but they were able to run significantly longer before exhaustion than mice given a placebo.

Take about 500 milligrams of quercetin twice a day with meals to get more reps with a given weight and go longer with your cardio.


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Not Eating Enough Fibre


Fibre is probably the least thought of nutrient in bodybuilding, yet it is extremely helpful and beneficial to you as a dieting bodybuilder to keep things moving along smoothly and to help your body digest all that extra protein in your diet. This ensures that you get the proper absorption of nutrients from all the food when you are eating six to eight meals a day. If sufficient fibre is not consumed, your body can become toxic and in some extreme cases you can have impactment, which would require medical attention. The best way to get adequate fibre is a combination of fibre supplements along with fibrous vegetables. Fibre also helps to keep you more satiated.


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Going Overboard With Cheat Meals


Staying on a diet too long tends to slow down your metabolism. Cycling your calories or having planned cheat meals are great way to kick-start your metabolism and give your body some nutrients that might be missing from the daily diet. It also gives the mind a break from the rigours of a precontest diet. But binge eating makes it very difficult to get in all the nutrients you need to support muscle retention and fat loss, because such large quantities of fat and sugar will make eating multiple meals per day very difficult.


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Avoiding Fruit To Cut Sugar


Fruit

Fruits are an excellent energy source in the offseason and provide nutrients you do not get in most foods. Besides the well-known benefits of nutrients, antioxidants and fibre, fruit has a unique benefit – it contains fructose and this simple carb replenishes liver glycogen. When your liver glycogen is maximised, so is your thyroid function. You always want to have your metabolism cranking in the off season so you are utilising all of the calories you take in. The best time to consume fruit is in the first meal (breakfast) and after training. These are the times when your body will absorb the carbs the best. The best fruits are bananas, apples, raisins, melons and pineapples.


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Missing Meals


Whether you cook each night or once per week, have all your meals ready in advance so you can pack a coolbox and head off for your daily journey. You must never miss meals, because you body needs a constant supply of nutrients to support recovery and growth. Generally, you need 1.5 grams of protein per pound of bodyweight and for carbohydrates you should start between 2 and 2.5 grams, but over a period of time this can be increased to 4g, depending on your fat gain and how you respond to the increase in your calories. Also ensure you are drinking adequate amounts of water. Have these between meals, and not too much during as it can decrease hunger, causing you to eat less.