Тема: Пауэрлифтинг. Питание.
Начнем. Вот советы Энди Болтона по питанию и добавкам лифтерам:
1. Get Hydrated
Drink at least 2 litres of water (excluding peri-workout nutrition
per day). The bigger you are the more water you will need.
Try adding a pinch of Celtic Sea Salt or Pink Himalayan Rock Salt
to every litre of water you drink. This little secret will vastly
improve your hydration levels.
Better hydration = better performance. Period.
2. Peri-Workout Nutrition Rules
It is amazing how many lifters still drink nothing around training
time. To ignore peri-workout nutrition is RETARDED.
And for those coaches still recommending Skittles and Mars Bars
post workout – SHAME ON THEM.
Get with the times.
Here is what a proper athlete drinks to fuel himself BEFORE,
DURING and AFTER training…
- 1 hour before: 1/2 litre water, BCAA’s, Carbs
- During training: 1/2 litre water, BCAA’s, Carbs
- Immediately post workout: Protein, Carbs
Pretty simple really, isn’t it? Start doing it and your strength will
rapidly INCREASE. Guaranteed.
3. Get your 5 a day (minimum)
Okay, this one isn’t sexy – but it’s vital for your health.
So just man up and do it.
Eat 5 portions of Fruit and Vegetables a day. MINIMUM.
5 of each would be better!
Emphasize variety and a wide selection of colors throughout the
week. So don’t just do Bananas and Potatoes (all yellow)… do
bananas, strawberries, spinach, cherries, oranges and so on.
4. Quality Matters
Unfortunately, food quality is not always good these days – so
get the best quality that you can afford.
Don’t drink tap water – go for bottled water (or filtered).
Go Organic whenever you can – this way you get less chemicals
and other crap and more vitamins and minerals. It’s a ‘no-brainer’.
You get the idea. Organic is really important.
5. Eat A Variety Of Protein
Grass fed Beef
Wild Alaskan Salmon
Don’t eat chicken 8 times a day like some Bodybuilders do – it’s a recipe
for boredom and the lack of variety is not healthy.
With meats in particular – quality is super important, hence the “grass
fed”, “wild Alaskan”, “organic”
6. Eat Plenty of Healthy Oil
Have 2-4 table spoons a day of the following:
- Coconut Oil
- Extra Virgin Olive Oil
Have 2 to 4 teaspoons a day of this:
- Fish Oil
7. Choose Healthy Carbs
White Bread and white pasta are OUT!
Brown rice, spelt pasta and sprouted bread is in. Make the change and
feel the difference.
8. Have A Large, Raw Salad Every Day
This is very important.
Here’s how to do it:
Have this salad with Fish, Chicken or Meat…
- Green Leaves (spinach, lettuce etc)
- 2 to 3 vegetables of your choice
- Olive Oil, lemon juice
When we cook our food we destroy the enzymes and some of the
vitamins and minerals. One raw salad a day will help you to get
plenty of enzymes, vitamins and minerals into your body – all
VITAL for HEALTH.
9. Get Some Sun Or Vitamin D
Less than optimal Vit D levels have been linked to many diseases.
Unless you work outside in the sun, topless, for at least an hour a day -
you are probably deficient in Vit D.
Buy a Vit D supplement and take it daily. Go for Vit D3 and get at least
1000IU’s per day.
10. Get Some Maca Powder
This supplement is a great natural enhancer of Testosterone.
So it’s great for your strength and your performance in the bedroom
Get 1 dessert spoon a day minimum (add it to a shake or smoothie).