No matter what body building regime you are following, whether you want to lose fat or gain muscle, there are certain foods and drinks that should be avoided after 9pm.
If you get into the habit of having these foods and drinks after 9pm you may be waiting longer to have the physique you want.
However, it isn't bad to snack at night before bed, choose foods that promote lean tissue building and fat loss.
As we go through the foods to avoid we will also provide you with alternatives that you can enjoy.
Here are the foods and drink with their healthy alternative:
Milk
Lactose is a sugar which you don’t want in your system late at night. Milk is a good source of protein and calcium, however, the lactose will keep you awake due to trouble digesting.
Alternative: Lactose-free protein shake, it has a higher protein content than milk.
Pasta
Pasta is one of the most highest in calories of carbohydrates. The calories from consuming pasta are more likely to settle around your stomach.
Alternative: Spaghetti squash provides you with the same taste and texture as pasta but with a fraction of the carbohydrates. Top the spaghetti squash off with your favourite sauce.
Chocolate
Chocolate is high in both sugar and fat, as well as caffeine. For those who are quite sensitive to chocolate you can lose a lot of sleep, this can then prevent your body from recovering from your workout.
Alternative: If you are looking for a quick chocolate alternative then try mixing a chocolate protein shake with one egg white and popping it in the microwave for 90 seconds. There you have a quick fix chocolate brownie.
Pizza
In a survey pizza has been ranked as one of the most craved foods by dieters. Due to the amount of calories in pizzas you get a double dose of both carbs and saturated fats as it sits in your stomach at night.
Alternative: Hard boiled eggs, these are great for the body with muscle building protein minus the calories that go along with consuming a pizza.
Chilli
When using a healthy chili recipe it can be good for you, however, too much chilli isn’t. At 9pm it can result in heartburn which will stir you from your slumber.
Alternative: Vegetable soup, a small bowl is a low calorie alternative that keeps fat from building up.
Lots of Meat
A bit of protein is good before bed as it helps to retain lean muscle and promotes a speedy recovery. However, overdoing it can lead your body to take time when digesting which can cause you to stay awake.
Alternative: Turkey meat, try 20-50 grams for best results. It also contains a sleep promoting amino acid called tryptophan.
Chinese Takeaway
The MSG found in a lot of chinese food acts in a similar way to caffeine and can make for a restless night. Whatever you order from the takeaway will always be higher in carbs and fats to be part of a healthy diet.
Alternative: If you do end up giving in to temptations then order the food of your choice without the sauce (avoiding MSG) and have it served with vegetables (steamed) instead of rice.
Celery
Celery is a diuretic, meaning it makes you pee a lot. Eating this before bed will cause you to have a restless night due to getting up and going to the bathroom.
Alternative: Broccoli and cauliflower are the perfect alternatives as they are low in carbs. They are an ideal late night snack and are crunchy too!
Fruit Juice
Fruit juices such as, orange juice, mango juice, passion fruit juice etc. are very acidic which can cause heartburn in those who are sensitive to it. That is something you should definitely avoid if you want a peaceful nights sleep,
Alternative: To get rid of your craving for sweetness, mixed berries with cottage cheese are great.
Some of the best foods you can eat when bodybuilding are that of high protein and low fat. They include meats, fish, poultry, pasta, bread, dairy, nuts, seeds and oils. A bodybuilders diet is crucial to their progress when training. In the spirit of giving, we thought we would provide you with a list of the best foods to eat when in training:
Meats, Fish and Poultry
- Tuna
- Salmon
- Chicken Breasts, skinless
- Deli Roast Beef
- Turkey Breast
- Extra-lean ground beef (broiled)
- Pork Tenderloin
- Halibut
A tip for pork and beef: make sure you cut off all visible fat.
Pasta & Breads
- English Muffin
- Bran Muffin
- Brown rice (cooked)
- Oatmeal (cooked)
- Rye Bread
- Plain Bagel
- Whole grain cereal
- Whole Wheat Bread
- Whole Wheat Crackers
Dairy
- 1% Fat Cottage Cheese
- Egg Whites
- Swiss Cheese (low-fat)
- Fat-free Milk
- Low-fat Cheddar Cheese
Nuts, Seeds & Oils
- Almonds
- Flaxseeds
- Olive Oil
- Dry-roasted Peanuts
- Walnuts
The majority of vegetables are the best bodybuilding foods (as long as you don’t fry vegetables excessively). The best ways to cook any of your foods include baking, steaming and boiling.
Bodybuilders also need nutritional supplements to help them progress at the pace they want and need to. For more information please visit our website at:
http://mexuk.co.uk/
Continuing on from last weeks post we’d thought it would be good to share with you some of our other products that we supply.
Gluta-Max
Mex Gluta-Max takes L-Glutamine to the next level. L-Glutamine being a very versatile supplement, increases cell volume and protein synthesis. It decreases protein breakdown and optimises growth hormone secretion and immune system. However, when used on its own, glutamine may not work for everyone and often needs to be complemented with other products, e.g. taurine and creatine. The reason for this is the speed of digestion and bioavailability of Glutamine varies from person to person.
Daily Sport
Mex Daily Sport is a comprehensive formula of all the essential micronutrients vitamins you need in a sufficient amount. Don’t underestimate the importance of micronutrients. Every vitamin and mineral plays a key role in thousands of biological processes, either as a direct participant or part of enzymes and complex structures. Being deficient in just one vitamin compromises your bodies homeostasis and disrupts its normal function. The best way to make sure you are getting all the vitamins needed to function and be healthy is to take multivitamin supplements.
Thermoshred
Mex Thermoshred increases your metabolic rate and speeds up fat burning whilst preserving muscle mass. It sustains your energy and motivation to go through your workouts even when you are on a strict diet. Mex Thermoshred curbs your appetite and and keeps your mood up. It also helps to promote Thermogenesis, Fat Burning, Muscle sparing, Energy & Endurance, Weight Loss, and Water Reduction. Mex thermoshred is a combination of methylxanthines, thermogenic and diuretic herb and bio-active ingredients that work together to support energy levels and physical performance weight loss.
No-Max
No-Max is a potent performance and intensity activator. It has been designed to set your focus on your goal bring you to your full potential. No-Max contains four components that have been constructed into the right dose and proportion to interact with each other for a super strong and effective pre workout drink. The four separate components in No-Max are;
- Energy Charge which increases your concentration, focus and gives you energy to go faster and longer.
- Blood Infusion Matrix opens up the “valves” to allow massive skin bursting pumps.
- Rapid Creatine Complex gives you strength and power and shortens the time for recovery between sets.
- Volumax increases the blood plasma and improves muscle cell hydration, allowing the delivery of the other nutrients, intensifying the pump and keeping the muscle in optimal state for intense, heavy workouts.
For more information on any of our products please feel free to contact us at:
http://mexuk.co.uk/
Welcome to the Mex UK Blog! Each week we will provide you with the latest news from the sports nutrition and supplement industry, as well as from us here at Mex UK.
We thought we’d introduce ourselves by providing you with some information about the nutritional supplement products that we supply.
Mex Size Max
Have you ever felt like your progress is slowing down? If so, then this is the perfect product for you! It only contains premium sources of protein (ISO-95, WPC-85, MPC, MPI, EA and CC), carbohydrate (Oat, Barley) and fats (MCT, Flax). All of which are beneficial ingredients that give you that athletic flair to push for that extra mile.
Mex American Standard Whey
If you are normally looking to do intensive training or you are currently completing an intensive training regime, then this is the right stuff for you! We combined micro filtered Whey Protein Isolate (WPI) with cold filtered Whey Protein Concentrate (WPC). This refreshing shake is scientifically formulated to reduce recovery times, rebuild muscle and refuel your system after your intense workouts!
Matrix 10
Matrix 10 is a scientifically engineered blend of 10 high quality natural proteins ( Whey Protein Isolate, Triple Protein Blend (3 Processed Whey Protein Concentrates), Hydrolyzed Whey Protein, Egg Albumin, Micellar Alpha and Beta Caseins, Calcium Caseinate, Milk Protein Isolate, Milk Protein Concentrate). This is perfect for any weight training or cardio program!
Mex Creatine
This is the most popular and effective body building supplement available as it has the ability to help you gain muscle and strength. Mex Creatine is ultra-micronized to make it more bio-available, and to prevent bloating and stomach cramping. If you are looking for results fast then this is the best product for you.
For more information about our products please visit our website at:
http://mexuk.co.uk/
