USN Athlete Dave Titterton gives USN Life readers an insight into the importance of adequate nutrition and supplementation.

For hypertrophy and indeed strength gains to happen the body needs all the nutrients and on a regular basis to maintain an anabolic environment This means every 2 to 3 hours taking inputs of nutrition. These inputs should include adequate protein, complex carbohydrates and healthy fats.

Let’s look at those individual macros briefly.

Protein

Basically, protein is converted in the body by BCAA’s, which are the building blocks for muscle. Let me emphasise this point, protein repairs damage cells! Aim for approx 1.5 to 2gms of protein per 1lb of lean body weight for example: a 200lb man should consume a minimum of 300 grams of protein.

Carbohydrates

Carbohydrates are our bodies preferable energy source for optimal performance in the gym, so don’t neglect them. However, it’s important to find the balance, we need enough to perform but not so much that we will gain body fat. I personally tailor my carbohydrates to my training days, for example, my back & legs workout require more carbohydrates than say, my arms training and on rest days I substantially reduce my carbohydrates.

Healthy Fats

Often neglected! Good fats offer a myriad of health benefits including testosterone support which for those concerning themselves with strength or muscular gains is essential.

The most common problem I encounter with individuals who’s gains have stalled is inadequate nutrients so not enough calories or lack of variety to there diet. Look at each meal, each micro-nutrient as an individual piece of the body building jigsaw.

Base your diet around lean meat, fish, eggs and poultry, for carbohydrates try eating oats, grains, sweet potatoes, rice and never forget your fruit and vegetables.

Supplements

For those who really want to see some results I recommend supporting your diet with these strength boosting supplements:

Whey Protein – pre & post workout
Hyperbolic Mass – for hard gainers post workout
Muscle Fuel Anabolic – a fantastic meal replacement
Creatine Anabolic and BCAA Power Punch – I sip these throughout my workout
Glutamine – First thing in a morning and post workout
BCAAs and Triple Omegas – Throughout the day
ZMA – Before bed for better sleep and testosterone support
19 Anabol Testo – Strength booster

I appreciate that not everyone is an elite athlete who needs or can afford this level of supplementation nut remember by adding 1,2 or 3 of these products you will be taking a massive step towards reaching your strength goals.

Until next time, train hard win easy!

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