What's The Best Secret Food for Natural Bodybuilding?

Bodybuilding The Natural Way

Looking at some of the best natural bodybuilding supplements on the market thre are two ingredients common to most of them. The first is hemp seeds or hemp seed powder shows up in many of them because of it's incredibly high percentage of protein - 24% by weight. And second is Maca powder, which natural bodybuilder rave about. Looking further into the nutritional details of Maca, I discovered that there's a very good reason for that.

Why Natural Bodybuilders Love Maca Powder From Peru

I uncovered 7 major reasons why people interested in building their bodies naturally use and recommend Maca Powder.


Maca raises energy in a balanced way - Let's face it, if you want to build your body, you've got to exercise and move and to do that you need energy. One of the properties of Maca is that it boosts energy, but it does so in a balanced way, unlike caffeine, carbohydrates or sugar. This gives you increased endurance and muscular stamina which allows you to work out longer and more intensely. Interestingly, a boost in energy is one of the reasons people indigenous to the Peruvian Andes have traditionally used Maca. At high elevations where oxygen is scarce, Maca supports faster muscle recovery. Maca nutritional profile
Maca is a good source of quality protein - Maca powder contains 4 grams of protein per tablespoon. There is some debate among natural bodybuilders as to how much protein a person should have daily, but the average recommended is about 1.5 grams per 1 KG of body weight. If you weigh 60 KG, for example, you would take 90 grams of protein or so. That figure is based on animal proteins, which are harder for the body to assimilate. Vegetarian bodybuilders need to consume less protein because the body breaks down plant proteins easier. Maca, although not nearly has high as hemp seeds in quantity, is indeed a high quality source of vegan based protein. If you take just 2 tablespoons per day, you already get 8 grams of protein in addition to Maca's other benefits.
Maca is anabolic - The word "anabolic" itself means "building up muscle," and that's something Maca helps to do. Several of the natural bodybuilders I researched attest to this fact. Jeff Anderson of naturalbodybuildingtips.com says: "My day always starts with a protein shake. This typically consists of a vegetarian protein source like rice, pea or hemp protein, or some combination of the three. Blend 30-40 grams of protein in 8oz of organic coconut milk and 8-12 oz water. I also add a banana, some mixed frozen berries, a Tbsp of cacao nibs, and 2 Tbsp maca powder to naturally increase my testosterone to build more muscle."
Maca balances hormones for both men and women - Maca works as an adaptogen, which means that it adapts to the needs of a specific body based on health condition and gender. Both men and women can benefit from taking Maca for increased athletic performance and bodybuilding because it stimulates the production of balanced levels of appropriate hormones: testosterone for men and estrogen for women. That makes Maca unique among all supplements for muscle building.
Maca reduces the size of the prostate - Studies have shown that Red Maca in particular reduces the size of the prostate gland. This is important of course for older men. But it's also important for any males who have ever tried steroids of any kind. Steroids enlarge the prostate, which can lead to some life threatening consequences. Taking Red Maca appears to remedy the situation.
Maca is suitable for vegan and raw food vegan bodybuilders - There are some amazingly accomplished natural bodybuilders who've created their strength exclusively through raw food vegan foods. Quality Maca, like ours is always vegan (unless in gelatin capsules) and raw (not treated with heat) except for Gelatinized Maca.



Does Maca Really Work as A Supplement For Muscle Gain?

Although Maca has been used for over 3000 years stretching all the way back to Incan warriors who took it in training and preparation for battle, it only became known outside of Peru in the 1980s. Since then natural bodybuilders and athletes have used it in their training. Here are few examples:


Stephen Alrin (a.k.a Thor Bazler), author of "Raw Power - The Power of Raw Foods, Upwerfoos and Building Strenght and Muscle Naturally" has used Maca for years and includes it in all his natural raw food bodybuilding supplements.
Mike Adams, the Health Ranger of http://www.naturalnews.com says this about Maca: "Many bodybuilders use instead of artificial steroids have long been on the natural power of Maca tuber. Maca naturally stimulate the body's own production of testosterone and it gives visible results in strength and endurance sport."
Peter Ragnar, who has performed various world class feats of strength as a 100% raw vegan, told us that he has gotten great gains in strength using Maca and hemp seed powder.
Finally, Bijan Anjomi, who captured the title of "Mr. Universe - Natural Division" three times - in the years 1993 and 1994 at ages 51 and 52 - - and finally in 2003 at age 60, did so as a vegan and taking Maca.



Maca is now also making it's way into the mainstream. Here's what Dr. Oz said about it on Oprah Winfrey's website:

"In the heights of the mountains, Peruvian tribesmen get energy by sucking on maca (Lepidium meyenii) plants. This turnip-or radish-shaped vegetable from the mustard family has been used as food and medicine, to promote endurance and improve energy, vitality, sexual virility and even fertility. The data on its increased energy effects seem strong, but the reported side effect is insomnia. It can be obtained in a powder at many stores (Whole Foods, etc.) or from reputable dealers on the Internet. A single teaspoon (that's the dose in the studies) can be added to blender drinks, pancakes and other food products. The teaspoon keeps you going all day long."

How Much Maca To Take For Natural Bodybuilding

Most bodybuilders and athletes I know and talk to take between 1 and 3 tablespoons of Maca per day. At those levels one kilo (2.2 lbs.) of Maca powder will last 45-60 days.


Finally if this article has you curious, I invite you to check out the best selection of Maca Products and Maca information anywhere. Red, Black, Cream, Gelatinized Maca and more from The Maca Team. http://www.raworganicmaca.info

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Bodybuilding - Top 10 Foods That Must Be On Your Bodybuilding Grocery List

Trying to gain weight? Feel like no matter how much food you cram down your throat though there is no change on the scale? Is that scale just out to get you? Or maybe you've been blessed with genetics that have you destined for life as a skinny person?

If this is how you're feeling, you may just be a hardgainer.

Yes, you've heard it before. Why don't you just eat more? Obviously it seems so simple, but for a hardgainer, it's anything but. Gaining weight for this person is like a full-time job of force feeding. You eat, and eat, and eat, and still nothing. Frustration sets in and eventually you might lose steam.

It doesn't have to be this hard though. First, stop and make sure the following foods are in your current diet.

-meal replacement shakes (or make your own by combining protein powder, peanut butter, frozen fruit, and flax oil). Note that these are not to replace meals like their intended purpose, but to add to your already present meal schedule.

-nuts - any type will work - just make sure you are eating at least three or four handfuls a day.

-dry fruits - skip the fresh fruit right now and opt for dry instead. There is far more calories and it will feel a lot lighter in your stomach.

-chicken, lean beef, and whole eggs - you need some good quality protein in your diet and these are the best sources

-dry oats - for the hardgainer, eat them raw, like you would any other cereal

-1% or 2% milk - skip the skim right now, the extra bit of saturated fat will actually help to boost your testosterone levels

-bagels - again, bread for you is not on the menu. Bagels are far more calorie dense and will replace that lost muscle glycogen that you are so needing at this time.

-pasta - pasta is terrific for your post-post-workout meal to help give your body a slower source of carbohydrates to distribute evenly over time to the just-worked muscles

-salmon - this is a higher calorie fish that is loaded with omega-3 fatty acids - which are essential if you're trying to build muscle

-V8 juice - rather than looking to loads of vegetables for your vitamins and minerals, consider some V8 juice instead. It'll hardly put a dent in your appetite, allowing more room for other high-calorie foods.

You can have a few vegetables because getting some fiber is still important, but by no means should vegetables make up the bulk of your diet.

So, if you can't seem to get the scale moving, stop and look at this checklist. If any one of these foods is missing (apart from having an allergy), go to the grocery store and pick it up immediately. If you want to get serious weight gain happening, you need to get serious about your diet.


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Bodybuilding Diet - Top Muscle Building Carbohydrate Foods

When it comes to creating a bodybuilding diet, you should not underestimate the importance of carbohydrate intake. While you definitely do require enough protein to ensure your muscles have an appropriate pool of amino acids available to form the basic building blocks of the muscle, if the carbohydrates aren't present, the fuel needed to assemble these building blocks is not being provided.

There are some weight lifters who prefer following a lower carbohydrate approach to building muscle, but often their gains will be slower than those who don't reduce this macronutrient from their bodybuilding diet.

That said, what are the best carbohydrates to be consuming? There is a vast number of options here, so deciphering which ones will be most beneficial is a smart idea.

1. Oatmeal

Oatmeal, both cooked and raw, is an excellent source of whole grain carbs that will digest slowly in the body and thus provide a steady rate of energy to the muscle cells. You can blend oatmeal in with your shakes, or combine it with protein powder after it's cooked to make a terrific meal when eaten alongside some nuts for healthy fat.

2. Rice

Rice is a staple of almost any mass gaining diet and for good reason. First, it's cheap. As many of you know who are trying to gain weight, eating 4000+ calories each day can get expensive! Rice is only pennies per serving so it makes for a great option for those trying to save money.

Secondly, it's quick. You can either opt for minute rice (which isn't quite as good, but still a decent option), or pre-cook a big back of long-grain or brown-rice at the start of the week and dish it out for each of your meals.

It will go well with a variety of protein sources and could even be turned into a pudding type of dessert if you really got creative.

3. Dextrose

When it comes to the post-workout period, dextrose should always have a place on your muscle building diet program. Dextrose will be absorbed rapidly in the body, thus will help create an insulin spike, allowing those amino acids from the protein you consume at this point to get into the muscle cells and start the repair and rebuilding process.

It can be mixed easily into any shake and again is very easy on the wallet.

4. Kiddie Cereal

Surprised with this option? That's right, kiddie cereal - all that sugary stuff you used to eat as a kid, can actually be a good part of a bodybuilding diet. There is one requirement though with this - it's that it's eaten immediately after your workout.

You see, at this time you want a fast reacting carbohydrate in your system, and kiddie cereals are just this. Plus, trying to gain weight should be fun since you know you'll be cutting out food once you get back on the fat loss bandwagon, so why not make the most of it?

One to two cups right after an intense workout can be absolutely perfect and really help you see the progress you're looking for.

So, have a good look over your current muscle building diet and be sure these are there. If not, it may be time for you to make some adjustments.


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Top Ten Muscle Growing Foods - What to Eat When Bodybuilding

When you are trying to gain muscle, eating the right foods is just as important as lifting weights. The list below shows you what foods you should include in your diet regularly to help your muscles grow.

1. Lean Read Meat: Meat is the primary source for proteins, zinc and iron. In addition, red meat also contains lots of vitamins that will help your muscles grow after a workout.

2. Eggs: Another great source for protein is eggs. You can cook eggs in so many ways that you will never get tired of them. The proteins found in eggs are very high in biological value.

3. Fish: Try to eat fish at least three times a week, especially salmon. Fish are full of fatty acids like omega-3, which is very good for our body. Omega-3 is like the oil you put on your car; do not forget it.

4. Fowl: Chicken and turkey is lean meat full of protein. Remember that protein is very important when lifting heavy weights. If you do not get enough protein, your muscles will not grow.

5. Milk: Milk will provide your body with protein, calcium, minerals and vitamins. Remember to go after low fat milk.

6. Cottage Cheese: This cheese share many qualities with milk and is something you should always have in the fridge.

7. Oatmeal: Even though protein is very important, you may not neglect carbohydrates. Oatmeal is a good source for carbohydrates and will give you energy that last throughout the day.

8. Fruits: Apples, kiwi, oranges, bananas and berries are full of vitamins, fibers, potassium, zinc, iron and minerals. Eat around six pieces of food every day to keep your body and cells happy.

9. Vegetables: It is important that you remember to get enough greens when bodybuilding. Vegetables are an excellent source of fibers, which will help you digest all the proteins you are consuming.

10. Nuts: Lat but not least, nuts contains unsaturated fat. So does olive oil, nut butter and fish. A rule of thumb is that you should get around 15% of your calorie intake from this kind of food.

There is a couple of things I want you to keep in mind, remember to drink lots of water. You cannot get too much water. Remember to eat smaller meals throughout the day, more often. Try to eat at least six smaller meals each day (every two - three hours). Stay away from sugar and other foods that are high on the glycemic index. This food includes white bread, potatoes and pasta.


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Best Bodybuilding Cutting Diet - Foods and Tips

Not only will a bodybuilding cutting diet help you lose fat, but it will also help you keep as much of your muscle mass as possible. However, a lot of people find it too hard to lose fat because they associate a bodybuilding cutting diet to be extremely boring and too hard to follow through with.

We will in this article destroy the myth that says a bodybuilding cutting diet is boring. A bodybuilding cutting diet can be very exciting, but you need to know the kind of foods you have to eat and how you can mix them together so that you can make some delicious meals.

Foods in a Bodybuilding Cutting Diet

There are two things you need to know before we talk about the foods in a bodybuilding cutting diet. Aim to eat 6 meals a day and the closer you get to your bedtime, the less carbohydrates you should consume.

-1st Food: Chicken
The first food on the list is chicken. Chicken is used by many when cutting weight because it is rich in protein and low in calories. It is also contains a lot of vitamin B6 that may prevent heart diseases.

-2nd Food: Fish
Fish is another great source of protein and is also rich in omega-3 fats. You need healthy fats in your diet if you want to lose fat. Salmon is especially used by a lot of bodybuilders when they are on a bodybuilding cutting diet.

-3rd Food: Vegetables
I usually prefer vegetables over other kinds of carbohydrates. First of all, vegetables have many health benefits and they are also extremely low in calories. So you can actually eat a lot of them, have the full stomach feeling and lose fat, all at the same time.

-4th Food: Eggs
Eggs are also a good source of protein and they also contain the omega-3 fats that have many health benefits.

-5th Food: Water
Drink a lot of water because not only does water have a lot of health benefits for your body and, but it also makes you want to eat less.

-6th Food: Nuts
The good thing about nuts is that they contain a good amount of protein and fat, but don't eat too many of them because they are also rich in calories. Good sources of nuts are almonds and cashew nuts.

Bodybuilding Cutting Diet - Tips
Cardio should be part of your workout routines. It is good for your heart, it helps you burn calories and gets you in great shape.

Food timing is also crucial. Eat your carbohydrates early in the day and decrease them as you go along. You should avoid eating any carbohydrates before going to sleep because your body will have a hard time processing them when you lay still.

Follow the above tips and foods in your bodybuilding cutting diet and results will soon come knocking on your door.


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Bodybuilding: Diet for Muscle Gain and Fat Loss

Bodybuilding can be defined as the pursuit of lean muscle mass. The importance of a proper diet to accomplish this goal cannot be understated. In fact, many experts argue that diet can account for up to 90% of a person's success at building their body. Fortunately, there is an easy-to-follow meal plan that works like magic to burn fat and gain muscle.

In this day and age of fad diets and trendy diets and so on, it is important to note that bodybuilding involves a lifestyle. Regular, intense and goal-oriented training sessions combined with an intelligent approach to eating will promote the development of a muscular physique that most trainees desire. What is required is discipline, patience, persistence and consistency. All of these attributes are favourable and can lead one to success in not only physique goals, but also in personal and professional pursuits.

When an individual adopts bodybuilding as a lifestyle, the physique improvements can be maintained over the long term. A steady, consistent and daily approach will prevent the agony of short-term weight loss followed by a quick regain of weight and the accompanying depression and feeling of hopelessness. Training and eating like a bodybuilder works, becomes habit-forming and eventually gives one a real sense of satisfaction and accomplishment.

We like to adhere to the KISS (keep it simple, smart guy) principle when it comes to meal plans. So let's not going to get too technical. We're just going to lay it out for you. First of all, you should eat smaller meals, 5-6 times per day, 2 ½ -3 hours apart. This will keep your metabolism going and provide your muscles (stimulated by short, intense workouts) fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats.

Proper protein intake will vary according to age, gender, goals and so on. Generally speaking, each meal should contain between 25-50 grams of protein. A rule of thumb is that a healthy male trying to promote lean muscle mass should ingest 1.5 grams of protein per pound of body weight. Therefore, if your body weight is 200 pounds, a daily intake of 300 grams of protein (6 meals with 50 grams of protein each) would be required. The key is that if you are training hard, you need protein.

Sources for protein include lean meats, fish, egg whites, low fat cottage cheese and whey protein. Avoid fatty meats and try to grill your meats and do not fry them in fat. Remember to include a protein selection at each meal.

When discussing carbohydrates, it is vital to distinguish between the different types of carbs. For this discussion we will identify 3 different types of carbs: complex carbs include potatoes, yams, bread, cereals, grains, pasta and rice; simple carbs include most fruit and veggie carbs which include most vegetables and leafy greens.

Fats are also a necessity but should come from the following sources: extra virgin olive oil, flax seed oil, nuts (almonds are best) and fish oil. The diet is very simple. For every meal, choose a portion from the protein group, the complex carb group and the veggie carb group. A good rule of thumb is that a serving size for your protein and carbs should be about the size of your fist. Have a serving of fats at 2-3 meals per day and only have simple carbs first thing in the morning at breakfast and immediately following your workout. Actually, it's critical to have a post workout shake with whey protein and a simple carb like a banana. Bring it to the gym with you and have it while the sweat is still on your body.

Now to fine tune this diet you can do this: if you are trying to increase muscle mass and not worried too much about losing fat, eat as above. However, if you wish to accelerate fat burning, do not eat complex carbs at your last 2-3 meals of the day. Lean protein (chicken breast or fish) and salads or chunky veggies (broccoli and asparagus are excellent choices) will do the trick.

Let's take this one step further. Here is a magic formula for extreme lean muscle mass and fat burning. For three days in a row, come hell or high water, only eat complex carbs first thing in the morning (a serving of oatmeal will do it) and immediately after your workout. On the fourth day, eat a ton of carbs. Actually cheat on this day. Eat whatever you want, but ensure that you eat sufficient protein and lots of complex carbs. This is the time to eat pizza, pasta, cake and so on.

This three day off, one day on carbs has produced fantastic results in many bodybuilders. We like it because any cravings we can put off until our "carb" day (which isn't really that far off in the future) and then indulge at that time. The secret is to remain strict on the low carb days. This takes planning, preparation and discipline. You can do it. Once you start to see the results you get from this carbohydrate manipulation, you will find it much easier to stick to it.

This meal plan should produce such dramatic results so quickly that your friends will be asking you what you are "on". The real secret is daily discipline. Take it one day at a time. Eat right according to the principles outlined above, manipulate your cab intake and train with intensity focusing on basic, heavy movements. This is the bodybuilding lifestyle. Engage in it and change your life, long-term and for the better.


Michael Russell

Your Independent guide to Body Building [http://body-building-guides.com/]

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