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Nutrition Facts for All Natural Bodybuilding
by Bernie Latton
http://www.rhonebodybuilding.com

After a number of bouts with the press about the use of
steroids and other drug enhancers to help build and define
muscle, the bodybuilding world is on a crusade. There's a
renewed emphasis on 'all natural' bodybuilding - the art
of sculpting bodies and building muscle without using
drugs.

Instead, they focus on the important role of diet and all
natural supplements in bodybuilding. And when they speak of
diet, they're including changes in when and how much you
eat as well as the proportions of various nutrients in your
meals. This should come as no surprise to anyone who has
taken a serious interest in competitive bodybuilding. Diet
advice has been a stock in trade of personal trainers since
the very start.

These days nutrition for bodybuilding is a little more
complex. The empasis is less on protein and more on a
varied diet that provides the most important nutrients to
build and sculpt muscle mass. If you're trying to bulk up,
you should find the information here helpful.

The nutrients your body needs break down into these six:
protein, carbohydrates, fats, water, vitamins and minerals.
They each play a particular role in maintaining and
building muscle.

Each meal should include one portion of protein and at
least one portion of carbohydrate. You'll also need to
readjust your concept of a 'portion'. For the purposes of
a bodybuilding diet, a portion is about the size of your
fist. This will help account for the difference in caloric
needs between a small person and a larger one. Smaller fist
equals smaller portion - but one portion is one portion.

Carbohydrates are your body's primary energy source. They
include starches like potatoes, rice and baked beans, as
well as fruits like bananas. Your body needs adequate carbs
to fuel it, or it starts burning muscle mass.

Fats have a bad rap these days. The fact is that your body
needs some fat to build and maintain cells. Too much fat or
the wrong kind of fat will be stored as body fat for your
body to draw on in case it needs the extra fuel. There are
three kinds of fat - saturated, mono-unsaturated and poly-
unsaturated. Overindulging in saturated fat, found in beef
and other red meats, chicken fat and other animal fats, can
raise your cholesterol, contribute to heart disease and
cause other health problems. The fats and oils that are
found in nuts, vegetable oils, fish and seafood can
actually help lower cholesterol levels. They contain the
essential fatty acid omega 3, which is one of the most
important building blocks of cells.

Water - yes, water. Water is a vital part of your diet. If
your body doesn't have sufficient water, it can't transport
nutrients in the blood efficiently. Nutrition experts
recommend that you multiply your body weight by .55 to
figure out how many ounces of water our body needs per day.
An easy rule of thumb is to drink 2-3 glasses of water per
meal.

Vitamins are organic compounds found in fruit, grains,
vegetables and meat. Your body requires a balance of many
vitamins and minerals in order to stay healthy. Many
doctors recommend a daily multivitamin supplement to be
sure that you're getting the proper mix.

Minerals are inorganic compounds that our bodies don't
create, but need. That means that they must be consumed
in your diet. These include iron, magnesium and zinc,
which your body uses for building strong muscles.

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