You should not start bodybuilding before you have talked to a doctor or a nutritionist about what you should do to make sure that your body can maintain the muscles that it has. If you are not able to consume enough of the foods that have the right vitamins, you are going to need to take supplements. This is because it is extremely important that you have enough of the right things if you are going to be bodybuilding. If you are building your muscles and not feeding your body properly, there is not going to be anything left over to keep you healthy as well as strong. Vitamins help to build you immune system, make hormones, and much more.

Many times it is a good idea to go on a general multivitamin if you are going to be working out and working hard on your body. This is a good idea because as you work out you are burning energy that your body would otherwise use to protect itself. Your immune system might be very compromised as you work out, so you should try to do whatever you can to make sure that you are getting the correct vitamins and minerals that your immune system needs to function correctly. Do not be afraid to talk to your doctor about what you can do to make sure you are putting the right things into your body at all times.

When you are learning about the vitamins your body needs to survive, you may notice that there are a number of vitamins listed. However, each is important in specific ways. Vitamin B12 is another part of the vitamin B complex, and without it, our metabolism would be affected. Vitamin B 12 is also important in helping to form red blood cells, which carry oxygen throughout the body, and in maintaining the nervous systems, which sends messages to and from the brain to tell us that things are hot, painful, itchy, moving, and so forth.

Vitamins fall into two general categories. The first are called fat-soluble vitamins and include vitamins E and K, among others. These vitamins can be stored in the body and, in some cases, produced by the body, so deficiency is very rare. However, vitamin B12 is a water-soluble vitamin. While is can be stored, in some cases, it cannot be used properly. Therefore, eating is every day is very important to our bodies. If we do not, our bodies cannot function properly. If you believe that you are not getting enough vitamin B12, you should talk to a doctor he or she can help you find the right vitamin supplements to take, so this will not be a problem.

Of course, your diet is the best way to get vitamin B12 into your body. If you eat a healthy, balanced diet, you should not have to worry about not have to worry about have lower or higher than normal levels of vitamin B12 in the body. However, if you have special dietary needs or medical conditions, vitamin supplements may be needed. You can find fairly high levels of vitamin B 12 in eggs, poultry, beef, pork, shellfish, and dairy products, especially milk.

Because vitamin B12 is one of the few vitamins that can be stored in the body, extreme deficiency is very rare. However, if you body cannot use vitamin B12 properly or absorb it from foods in the intestinal tract, you may need vitamin supplements to help your body. Vegans are especially prone to this and should take vitamin supplements, since most of the vitamin B12 we get in our diets is found in meat. If you don’t get enough vitamin B12, you develop a condition known as pernicious anemia. Symptoms include numbness and tingling in your arms and legs, weakness, low of balance, and other neurological symptoms. If you are worried about developing pernicious anemia, you should talk to your doctor about beginning to take vitamin B12 supplements today.

There are many vitamins that your body needs every single day in order to function properly. One such vitamin is vitamin C. The best way to get vitamin C is to each a balanced diet that includes foods like green peppers, citrus fruits, strawberries, green vegetables, fish, potatoes, broccoli, milk, and tomatoes. Look at the labels on your foods. Vitamin C is sometimes also called ascorbic acid. If you are worried that you cannot get enough vitamin C naturally in your food, talk to a doctor. He or she may recommend a daily vitamin C supplement to help you maintain the correct levels of vitamin C in your body.

Vitamin C is one of 13 vitamins that out body needs. Some of these vitamins are fat-soluble, which means that our body can store them for later use. However, vitamin C is one of vitamins in the body that is not fat-soluble. Therefore, the body cannot store it and it must be consumed every day. How much vitamin C you should have in your body depends on your age, gender, weight, lifestyle, and whether you are pregnant or not.

What does vitamin C do? Basically , vitamin C is an antioxidant, which means that it battles the forces in our body that can cause organ, tissue, and cell damage. Therefore, vitamin C protects the body and may specifically be linked to reducing the signs of aging. If you do not have enough vitamin C in your body, you will develop scurvy. Scurvy is very uncommon in the United States, but can cause anemia, gum disease, skin hemorrhages, and weakness.

When you begin taking vitamin C supplements, make sure that you follow your doctor’s recommendations. If you take to much vitamin C, you can overdose, just as you would with a typical drug. This is rare, because vitamin C is water soluble and high amounts will leave the body at a normal rate, but when it does happen, it can cause kidney stones and interfere with vitamin B12 absorption, causing anemia. Diarrhea is also a side effect. Therefore, it is best to listen to you doctor’s recommendation.

In most cases, you will automatically get enough vitamin C in your foods, especially if you are eating a healthy diet. If you are not and your doctor tells you to begin taking vitamin C supplements, look carefully at the labels of different brands before you buy anything. Because vitamin supplements are classified as foods and not drugs, they are not regulated by the government and each brand’s potency will vary slightly from the next.

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What everyone *does* seem to know is that we all need a lot of protein and this only comes from eating vast quantities of meat, eggs, dairy products, and other protein-enriched packaged goods.

The result of this obsession with protein is that people brand new to a raw food diet are very concerned with their protein consumption. In fact, many raw foodists turn to so-called “protein-rich” foods such as nuts and seeds because they think they need more protein to be healthy.

Because these foods are actually rich in fat, the average raw foodist ends up consuming a very dangerous high fat diet.

But it doesn’t have to be this way! I’m here to show you why you can eat a low fat raw vegan diet and still get plenty of quality, easy-to-assimilate protein.

First, let’s start with the basics.

What is Protein?

Protein, along with carbohydrates and fats, is a macro-nutrient necessary in the human diet. There are over 100,000 types of protein in the human body and each type is made up of chains called amino acids.

Why Do You Need Protein?

Modern medicine has done an excellent job of leaving the general public utterly ignorant when it comes to the use of protein. Some people believe protein gives us energy. Some believe that it makes us strong. Others think that it only comes from animal flesh.

And unfortunately, the vast majority thinks that protein deficiency is a rampant health problem.

Fortunately, the function of protein is actually very straightforward. Protein is necessary for everyday growth, repairing of tissues, and replacement of cells within the human body.

Yep, it’s that simple.

Protein Demystified

I know what you’re thinking: so how much protein do we really need?

Don’t worry, we’ll get to that!

Before we do, here are a few little facts that will help to demystify the protein issue.

#1 Everything Contains Protein

Contrary to what mainstream health outlets want you to think, every single thing that you eat contains protein. Whether it’s meat, nuts, rice, or even fruit. Everything contains protein.

#2 Human Breast Milk Contains 5% Protein

That’s right. Only 5% of calories from protein is necessary at the time when human development is most rapid and crucial.

To say that fully-grown humans require more protein than a growing infant is to completely ignore nutritional science, human anatomy and physiology, and just plain common sense.

#3 All of the Great Apes Consume Low Amounts of Protein

None of our closest primate relatives eat the 30% protein that is recommended by the RDA. Even the mountainous gorilla’s diet, which is comprised of more protein-rich vegetable matter than the other primate diets, still does not meet the 30% requirement.

And, if given the choice, gorillas actually prefer to eat lower-in-protein sweet fruit instead of greens!

#4 Our Body Pools Amino Acids to Create New Proteins

It was once believed that to get all of the essential amino acids, you would have to eat complimentary proteins at each meal in order to create “complete” proteins.

It is now known that our body actually recycles its own proteins. We have an amino acid “pool” from which new proteins are created.

This means that receiving all the essential amino acids in a meal, or even in a single day, is unnecessary.

#5 Physical Activity Does Not Affect Our Protein Needs

Are you listening, all you hardcore bodybuilders that I’m sure are reading this “pansy” raw vegan blog?

I’ll repeat it, just in case you were too busy idolizing your cooked food inflated biceps.

Physical activity, including weight lifting, does *not* affect protein needs.

No matter how much you workout, or what activity you participate in, your protein requirements will not change. The amount that is required for muscle development is so small as to be negligible.

In other words, protein shakes and “power” bars are completely useless, not to mention toxic.

#6 Protein Deficiency is Simply Calorie Deficiency

The issue is not with protein but with total calories consumed. If you are eating enough calories from *anything* (remember, every food contains protein), you are eating enough protein.

If you are not eating enough, then you are not only lacking in protein. Your body will also be deficient in all of the macro-nutrients, micro-nutrients, phyto-nutrients, etc.

On the other hand, there is a very real problem today with too much protein. With the over consumption of processed foods like meat, cheese, dairy, and so-called “whole” grains, the average American is eating way too much protein on a daily basis.

And because this protein is cooked and comes from inappropriate nutritional sources (i.e. meat, eggs, grains, etc), the protein itself cannot be broken down into simple amino acid chains. What remains is both useless and harmful to our bodies.

#7 Cooked Protein is Harmful to the Body

Cooked protein is denatured, meaning that the molecular structure of the protein has been destroyed. When heated, the amino acid chains of the protein fuse together.

Our bodies do not have the ability to fully breakdown the protein once the chains have been melded together via heat. The protein is now not only useless, it has become extremely toxic to the body. Consumption of cooked protein is linked to kidney failure, allergies, and even arthritis.

That’s why eating food in its whole, raw state is the absolute best way to get your protein. Not only will you be receiving adequate protein, you will be eating protein that can be fully broken down into its amino acid chains and easily used by the body

So…How Much Protein?

Now that we know the truth about protein, this is an easy question to answer. As long as you are eating enough calories, you will be getting enough protein. And if your calories are coming from appropriate sources such as raw fruits, vegetables, nuts and seeds, than you will be receiving quality protein as well.

Still think you need more protein?

Did you know that the World Health Organization actually advocates only 5% protein? And this 5% is considered *more* than enough protein for the average full-grown person!

This means that on a diet of raw peaches alone, which provide 8% protein, you will be receiving more protein than is actually necessary to be healthy.

All from a diet of just fruit!

Final Words

I tried to make this article very content rich, but still easy to understand. I want you to walk away feeling like you truly understand protein and are no longer afraid of it.

If you are still worried, see for yourself the benefits of a healthy raw diet. Give a raw food diet your all for at least 30 days. I guarantee after you experience some of the awesome raw results, protein deficiency will be the furthest thing from your mind.

You’ll be too busy wondering how to show off your new fit on raw bod.

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Vegans eschew animal products of any kind, including dairy products. Pesco vegetarians eat fish and dairy products, while lacto-ovo vegetarians eat eggs and milk but don’t eat meat or fish. There are more sub categories of vegetarianism, but that will suffice for the purposes of this article.

Because vegetarians don’t eat things like red meat, they are at lower risk of certain diseases, like hypertension, diabetes, and some types of cancer, as well as heart disease and coronary artery disease.

It can be very health inducing indeed to change to vegetarianism, and not just because of advantages to your health. There are other reasons, too, such as that the vegetarian lifestyle is less cruel to animals and better for the environment.

However, many people who want to become vegetarian may be hesitant to do so because they may think they’ll have trouble building muscle mass when they work out. However, if you consume soy, this is a great way to build muscle. In reality, soy is higher in protein than beef and has all eight of the essential amino acids.

You can get soy from easy to get sources like soymilk, textured soy protein, miso, and tempeh. There are lots of different recipes out there that include soy, so experiment. In addition, beans, seeds, rice, nuts, and legumes are also great protein sources, so one thing you’ll never be short of is protein.

However, those who are vegan especially may find themselves in short supply of certain vitamins and minerals, including vitamin D, zinc, iron, calcium, and B12. However, supplements can take care of this shortfall.

If you’re vegetarian but you eat dairy products, you’re not going to have any shortages of B12. If you want to make sure you are meeting all of your nutritional requirements, you can try a nutritional replacement powder as part of your daily calorie consumption, too. And don’t forget about great sources of vitamins and minerals like leafy green vegetables, and fruits. All of these things are going to help you build muscle as a vegetarian.

In short, there are lots of reasons as to why it’s beneficial for you to become a vegetarian, and you won’t have to give up your bodybuilding goals to do so. Of course, as a bodybuilder, you are going to need to plan what you eat, too, but that’s true of people who eat meat as well. With these few pointers in mind, go ahead and engage in bodybuilding as a vegetarian, successfully.

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Lets take a look at what creatine is, where it comes from and what effect it actually has in and on our bodies.

Creatine is a naturally occurring amino acid in our body, like the building blocks that make up proteins. It is produced in the liver, kidneys and pancreas through a synthesis of arginine, methionine and glycine. It’s purpose is to supply energy to muscle cells and it acts as a storage battery for the energy that comes from food.

Red meats and fish are rich natural sources of creatine and with a balanced diet most people get all of the creatine they need to maintain their health. Vegans have it a little tougher. The only vegetarian source I could pin down is juniper berries which are reported to be a good source. Creatine is degraded during cooking making it very hard to get a large dosage of creatine from foods.

While it is not possible to take in enough creatine through diet alone to gain a significant benefit, we can safely add it as a supplement. Extensive research shows that creatine can help you pack on muscle size and strength fast with no harmful side effects, when combined with your weight training regime. That is a key. Creatine by itself is not a miracle pill. When used together with vigorous workouts it produces good results.

Many athletes turn to various supplements to get a winners edge and many also find they are throwing their money away on useless, and sometimes harmful, garbage. Creatine, however, may actually be able to deliver improved athletic performance – for a short duration. It has been shown to be such an advantage in body building that some countries have banned the use of several forms of creatine in competition.

Athletes who compete in sports dependent on weight, power, and short bursts of intense activity (sprinting, football, basketball, weight lifting) may benefit from creatine. Those involved in endurance sports see little improvement.

Normal recommendations are to divide creatine intake into two phases. The first phase, called the “loading” phase, fills up the muscle fiber’s storage capacity for this nutrient. A recommended loading dose is 20 grams of creatine a day for five or six days. A “maintenance” dose of 2 to 5 grams of creatine a day is then continued after that.

Creatine is one of the most studied supplements in the world with none of the studies indicating any serious side effects. But, as with any substance it should be taken with caution, constantly observing your body’s reaction.

Creatine is incredibly popular among high school athletes and other youngsters hoping to “bulk up,” but nobody knows how the supplement affects them long term. It’s possible that regular doses of creatine could disrupt the natural growth of muscles and promote tears in tendons.

In summary, creatine helps build lean body mass, which allows still greater force to be used; provides energy so duration of exercise or work can be lengthened; and speeds recovery so exercise frequency can be increased. There appears to be no harmful side effects but long term studies have not been done to confirm this.

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In the following sections, we will be having a 3 step-by-step discussion of how to catch the wind in your diet, put on fine and calming nerves during your workouts, produce terrific anti-bodies and maintain a healthy balance of body P.H.

The first step would be to set apart the functional qualities in say your vegan diet from its mere nutritional value. This is to isolate in your diet functions which server more than a mere supply of the basic ingredients of what you need to efficiently drive your metabolism. To include functional foods in your diet would mean to include foods that target specific functions in the body.

A functional food may also be one from which components have been removed, such as harmful saturated fatty acids. For instance, beneficial organic compounds produced almost exclusively by members of the Leguminosae (bean) family can now be extracted from Soya and added to products designed to help reduce osteoporosis (a bone disease) and as well promote cardiovascular health.

Same for some commercially produced extracts of garlic bulb which specifically promotes the build up of healthy fats and promotes circulation of blood to the muscles and the brain. Also, some specialty teas such as roobios (Aspalathus Linearis) and honeybush (Cyclopia Intermedia), two tea species widely grown in South Africa are rich in antioxidant flavonoids-substances which boost immunity to allergies, viruses and cancer.

Put in a more straightforward manner, in a single meal of periwinkles ( a miniature kind of clam) gathered from the littoral waters of the Atlantic coasts of West Africa, one could crave its meaty juice for their rich protein content while adoring the chitin enriching flakes made from the shell. Chitin specifically enhances muscular agility and superb nervous co-ordination so that you can fly like a butterfly, sting like a bee and prance with the awesome lithe agility of a Manx cat. Well, the meaty juice of the periwinkle, all good for the packs but the chitin richness of the shell, good for those exclusive Harta Yoga stunts.

The second step would be to access the psycho-pharmacological value of your diet, which also serves different purposes other than the functional value of your diet. Staying in a strong capable body also involves cultivating stable and balanced mental and emotional environments.

The Ayurverdic nutritionist tradition of the Indian civilization holds that food beyond supplying you with the calories, vitamins and proteins, should enhance your bouyant humors states of well being. Your buoyant humors would reflect in your sense of timing during a workout, how effortlessly you are able to satisfy the mental demands of physical exercises, a state of relaxation as you relate with your partner(s) and the exuberance of the emotional colors or vibrations you exude during these moments.

In the Ayurverdic nutritionist tradition of Indian Civilization, vegetarian diets like that of the Soma plant supply you with the “Tapas”: motivating immeasurable bouts of energy that allow you to accomplish your tasks while at the same time giving you etheogenous radiance.

The third and final step we will be discussing as so to do with incorporating some degree of body PH measurement into your diet. The basic head on this has to do with shifting your body’s PH towards the Alkaline. The PH scale is from 0 to 14, with numbers ranging from 0 to 7 acidic (low in oxygen) and numbers above 7 and through to 14 alkaline. Acidic bodies are sickness magnets.

While there are no strict rules as to combining acidic foods and alkaline foods, it is advisable that a great percentage of the food one consumes should come from the alkalines. I will run a cute list of some acidic and alkaline foods though it is by no means exhaustive.

Alkalizing Vegetables: Alfalfa, barley grass, beets, beet greens, broccoli, cabbage, carrot, cauliflower, celery, chard greens, chlorella, collard greens, egg plant.

Acidic Vegetables: Corn, lentils, olives, winter squash.

Alkalizing Fruits: Apple, apricot, avocado, banana, blackberries, cantaloupe, dried dates.

Acidic Fruits: Cranberries, currant, blueberries, canned or glazed fruit

Alkalizing Proteins: Almonds, chestnuts, millet, tempeh (fermented), Tofu (fermented).

Acidic Proteins:Bacon, beef, carp, clams, cod, fish, haddock, lamb, lobster.

Bodybuilding nutrition such as getting a correct proportion of alkaline foods that suits your body’s needs is important to maintaining a healthy bodybuilding lifestyle. So remember, arrange your diet for a super combo mix of functionality, psycho-pharmacological values and a healthy PH balance.

Copyright 2008, Masszymes Inc. All rights reserved.

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But for bodybuilding, it is nothing but rigorous physical demands and a diet that will require massive meat consumption. So what happens to some bodybuilder that determines that being a vegan or vegetarian is the right lifestyle for them? How is it possible for this transition to take place? The following are a few easy steps to make this kind of transition a little smoother.

Change Gradually

If you’re a bodybuilder who goes from taking in 2 pounds of meat and 5 protein shakes a day, switching over to a vegetarian or vegan diet overnight will have a horrible effect on your body. It’s much better to take out meat slowly, maybe just cutting back to chicken only for a few days. If the transition is to completely vegan, do the same thing with whey protein. The total transformation should usually last for about 2-4 weeks.

Watch the Numbers

It is very important to count your daily intake of calories. If the number of calories you are taking is drastically reduced, it will result in a loss of muscle. The exact same thing can be said for your intake of protein, if a large portion suddenly gets removed from your diet, you’re going to lose muscle. As you find substitutes for the food you no longer eat but still need the nutrients from, keep track of all the numbers. Doing so will ensure you stay consistent with your muscle gains.

Vitamin Intake

After a consultation with your doctor, take all of the supplements you need to make sure you aren’t lacking any of the important vitamins and minerals. B12, Calcium, and Iodine are excellent things to supplement your diet with. Sometimes nutrient deficiency is common for people undergoing this change, this might cause set backs for gains, so be sure to watch for health side effects during the transition.

Feeling Good

Once the transition is finally complete, you should feel great about changing your life for the better while keeping true to your bodybuilding goals.

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Soy is a fast-digesting, high-quality protein source with a superior amino acid profile (it’s high in argentine and glutamine as well as the branched-chain amino acids leucine, isoleucine and valine), and isoflavones are powerful antioxidants with multiple health benefits. Soy adds womanly curves and is recommended for women who need to gain weight in the feminine areas. Such areas as the hips, thighs, legs and buttocks region. In addition, the rumor is that soy has estrogen-like effects is true. In fact, a recent study found that bodybuilders who consumed soy protein shakes twice a day for 12 weeks had a significant change in estrogen levels, and they gained much more muscle mass on the buttocks, legs and thighs than test subjects who supplemented with whey protein. For best results, look for a soy protein blend and take 20 grams before workouts and another 20-40 grams after.

Soy protein-containing foods (and beverages) can help Americans design a daily diet that meets these goals”, says Greg Paul, Ph.D., director of health and nutrition for The Solae Company. Soy protein, unlike other sources of protein, is not only low in fat, but is also cholesterol-free. Scientific research also indicates that protein provides greater satiety–the feeling of being full–than fat or carbohydrates, which can certainly aid in weight management issues.” The US Food and Drug Administration approved the health claim that “25 g of soy protein a day, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease”. Soybeans have over 40 different nutritional compounds. Various soy ingredients are made from the soybean. These ingredients have different nutritional and functional properties. Soy protein is a useful ingredient for high protein snacks such as energy bars and drink mixes. As research shows Soy also helps to increase the size of female and male buttocks.

Soy isoflavones have also shown that they are good anti-oxidants and help protect the cardiovascular system from bad cholesterol or LDLs. Studies have shown that another element of soy isoflavones is genistein, which protect plaque growth in the arteries. Independent research has also proven that soy isoflavones build bone density and help keep bones from deterioration due to the compound daidzein along with genistein. New studies are researching the benefits of soy isoflavones in the prevention of cancer, particularly breast and prostate. Other research suggests that soy isoflavones may be effective for fighting cancer as well as pharmaceutical drugs.

The best way to take advantage of soy isoflavones is by eating soy products, including tofu, textured soy protein, soymilk, and by eating the beans themselves. Soy foods are considered by many nutritionists as a ‘perfect’ food. Not only do they contain soy isoflavones in abundant supply, they are a good source of all major vitamins and protein. Soy foods can replace meat, especially red meat, in almost any recipe. No longer found only in health food stores, soy foods can be purchased in almost any grocery store and even in some convenience stores as well. Soy foods are a staple of the vegetarian and vegan diets; many who live without consuming meat claim fewer problems with blood pressure, cholesterol and obesity.

There are many ways of increasing the buttocks size. The Brazilian butt lift has become a popular procedure in the US. Excess fat is taken from various parts of the body then is put into the buttocks. The surgery is very effective although there are major health risks including death. Certain self-help books on today’s market can naturally increase the buttocks size with Soy Protein and exercise. A popular book called The System – Build a Better Body by Octavia Lopez has focused on this subject. The book has taken the effects of Soy Protein/Soy Milk and combined exercise. Dr. Renee Lombardi and her staff in conjunction with other medical doctors performed clinical trials of The System. Showing an average of 3-5 inches gained on the buttocks.

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Cutting kilojoules may help the kilograms drop off, but it can also leave you feeling lethargic and weak, hindering your efforts in the gym. Worse, your body can end up hoarding instead of burning fat. A sudden drop in kilojoules is interpreted by the body as a signal to conserve energy because starvation could be imminent.

The body goes into survival mode and the rate at which it burns energy slows. To compensate for the low kilojoule intake, it starts to break down precious lean-muscle tissue for energy – bad news if you want a sculpted-body look. To lose weight, cut your kilojoule intake by no more than 15%.

Conquer your Carb Fear

Sweets and cakes may sound like a fit girl’s no-no but if you work out daily, sweet treats can sit happily on your menu. Eating a high-GI snack, such as a slice of ginger loaf, immediately after your workout will deliver fast-release carbs to your fuel-depleted muscles. That snack will be converted to glycogen (muscle fuel) one-and-a-half times faster than normal. It doesn’t matter whether you opt for solid or liquid nutrition; the important thing is to consume the carbs within two hours of exercising. But don’t overdo it.

Don’t Pile on the Protein

It’s tempting to think that a high-protein diet will boost your performance in the gym and make you stronger, but the truth is you need only a little more protein than your non-active friends. Regular exercisers need about 1,2g to 1,4g per kg of body weight daily, depending on their sport and how hard they work out.

(That’s 72g to 84g if you weigh 60kg.) Most people get sufficient protein from their daily diet. Two or three daily portions (each the size of a deck of cards) of lean meat, fish, poultry, beans, lentils or dairy products will meet your needs. Serious bodybuilders (who need up to 1,8g of protein per kg of body weight daily) and vegans (who exclude meat and dairy products) may need protein drinks or bars to help make up the shortfall in their diet.

Be a GI Jane

Tuck into a bowl of porridge before your morning workout. Studies found that athletes who ate a low-GI meal (foods that produce a gradual rise in blood sugar levels) two to four hours before exercise were able to keep going for longer than those who ate a high-GI meal.

According to a study at Loughborough University in the UK, runners who ate a low GI meal three hours before exercise burnt more fat than those who ate a high-GI meal with the same amount of carbs. For a healthy, high-powered snack, try fruit with yoghurt, Weetbix with milk or a baked potato with cheese.

Watch the Water

You’re probably familiar with the advice to drink lots of water when you’re exercising but, following a few cases of hyponatraemia (a dangerous condition caused by drinking too much water) among marathon runners, sports-medicine experts now caution against over hydrating yourself in events lasting more than four hours. Drinking water constantly may dilute your blood, causing sodium levels to fall. Although rare, hyponatraemia is potentially fatal. The American College of Sports Medicine recommends drinking only when you’re thirsty. You shouldn’t drink so much that you take in more fluid than you lose. Sports drinks are better than water if you’re running a marathon – their sodium content will prevent hyponatraemia.

Take a Snack

Whether you exercise early in the day or late in the evening, you need to refuel your muscles within a couple of hours. Skipping a post-workout snack or meal will delay your recovery and leave you feeling sluggish the next day. Provided you don’t overeat, these kilojoules will not be turned into fat. After working out, have a drink (water, diluted juice or a sports drink) immediately, then a snack (even if you’ve worked out after supper) or a light meal within two hours. Try a smoothie, a milkshake, a jacket potato with tuna or cottage cheese or a chicken-and-rice salad. Include this snack in your daily kilojoule total and plan ahead to ensure you have the right sort of foods on hand.

Never Run on Empty

It’s a myth that training on an empty stomach will help you shed weight faster. The theory behind it is that your blood-sugar levels are low when you’re in a fasting state, which prompts the body to burn fat. The problem is you’ll tire sooner, so your total kilojoule burn is likely to be less than if you had eaten a light snack two to four hours before exercise. You’ll burn more kilojoules if you eat before you work out. When you don’t eat before your workout, many of the reasons for exercising – conditioning, fitness, building muscle and losing weight – go out of the window. That’s because your body turns to muscle protein for fuel when it doesn’t have enough carbohydrates to burn.

Avoid Goo on the Go

Energy gels (concentrated syrupy carbs designed to slip down your throat when you’re on the run) may promise instant energy but they can end up as a mass of goo in your stomach if you don’t drink enough water with them. You’ll need to swig 350ml of water per 25g sachet. Energy bars and gels are not essential if you exercise for an hour or less.

Having a snack – such as dried fruit or a bagel with peanut butter – an hour or two before you train, as well as being properly hydrated at the start, should sustain you for workouts of up to an hour.

Make Friends with Fat

Extremely low-fat diets won’t make you leaner in the long term. There may also be adverse side effects, such as poor vitamin and mineral absorption, and reduced immune responses.

The American Dietetic Association and American College of Sports Medicine recommend that regular exercisers consume 20% to 25% of their daily kilojoules in the form of fat. So, if you eat 9 000kJ a day, you should aim to eat 56g to 69g of fat. Omega-3 fatty acids are beneficial if you exercise, as they boost fat metabolism by lowering the levels of insulin. Eat at least one portion of oily fish a week, or a tablespoon of walnuts, pumpkin seeds or flaxseed oil daily.

Don’t Pop Pills

If you regularly work out intensively, you’ll need more vitamins and minerals than the RDA, so consider taking a multivitamin supplement. But be wary of other sports supplements: ephedrine-based fat-burners, for example, may contain substances that cause diarrhoea and headaches. A 2001 survey funded by the International Olympic Committee of 634 non-hormonal nutritional supplements found that up to 20% were contaminated with banned substances, including steroids. The British Olympic Association and UK Sport advise athletes not to take any supplements.

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