Healthy foods and Supplementation

The following is a list of healthy foods to help shape your body, build muscle and burn fat. These foods will ensure you will meet your fitness goals quicker than usual. The downfall to most gym enthusiast or participants isn’t their efforts or time spent in the gym, but their nutrition. By choosing a wide range of healthy foods and consuming them on a regular basis, your fitness goals are closer than you have ever thought.

Nutrition is regarded by most experts as the key aspect of building muscle mass or keeping lean depending on your fitness goals. This section of my website will assist you in designing a specific diet to help you meet your training and nutritional goals, so you can achieve the greatest results in the shortest space of time.

5 things you need to do well to change body composition

1. Nutrition – eat well. You may think you’re eating well, but there are definitely foods to avoid when looking to change body composition. Being in a calorie deficit is very taxing on the body and can have long-term effects so choosing a trainer with a nutrition certification will help your cause.
2. Resistance training – especially hypertrophy training, will benefit most individuals leading into a competition.
3. Sleep – pretty simple, when you’re asleep you’re not hungry, repairing damaged muscle tissue and growing or simply giving your body that much-needed rest.
4. Water – having the correct amount of water will hydrate the body, help flush out unwanted toxins and help keep healthy vital organs working efficiently.
5. Supplementation – supplements do not replace foods and are used to make sure your body is being provided with the essential vitamins and minerals. Using the correct supplementation can help you as much as 10% (give or take a few %) this doesn’t seem like much, however, 10% is 10% in a bikini/fitness/physique or bodybuilding show, that might just be the edge your looking for to beat your rivals.

So whether you wish to get massive, build lean muscle mass or drop body fat while maintaining muscle, you will find what you are looking for here and with my advice on healthy foods, bodybuilding supplements and meals plans specific to your needs, please contact mps_fitness@hotmail.com for basic meal plans from $199 to help maximise your body composition goals.

Testosterone boosting supplements

• Zinc men 11mg female 8mg per day
• Ashwagandha 125mg – 5000mg per day
• D aspartic acid 2000-3000mg per day
• Vitamin D 50mcg per day
• Magnesium male 400mg female 300mg per day

Remember you will receive most of your daily requirement of these minerals if your coach has incorporated a wide variety of food into your plan.

Muscle building supplements

• Creatine 5g (every day)
• Protein powder 1 scoop (post training)
• Beta-alanine 5g (every day)
• BCAA’s 1 scoop (while training)
• Glutamine 5g (post training)
• AAKG – 1 scoop (pre-training)
• L-carnitine 2g (pre-training)

Testosterone boosting foods

• Grapes
• Tuna
• Pomegranate
• Garlic
• Honey
• Skim milk with vitamin D
• Eggs
• Cabbage
• Oysters
• Shellfish
• Beef
• Beans
• Asparagus
• Bananas
• Blueberries
• Watermelon
• Almonds
• Oats
• Citrus fruits
• Spinach
• Salmon
• Avocado
• Nuts
• Omega 3
• Shrimp
• Cinnamon
• Tomato’s
• Potato / sweet potato
• Mushrooms
• Yoghurt
• Ginger
• Cod
• Bananas
• Goji berries
• Kale
• Chic peas

Healthy foods to reach your fitness goals faster but not limited to the list below