If you’ve recently begun an exercise program, then congratulations! You have taken the first step in creating a healthier and more attractive you! As soon as you start an exercise program, your body begins the process of remodelling itself into a stronger, leaner, fitter, higher performance machine. It’s the physiological equivalent of transforming a Volkswagen into a Ferrari!

But just as you wouldn’t run a Ferrari on cheap low-grade fuel, you shouldn’t attempt to create a finely tuned body on a substandard, nutrient-depleted diet. In order to rebuild and remodel itself, an exercising body requires extra nutrients for growth and repair.  Here are some important guidelines to ensure you are receiving the nutrients you need and to maximize your training progress.

Don’t skimp on protein. The protein you eat is used to help rebuild and repair muscle. Clinical studies have repeatedly shown that those involved in regular training require higher amounts than sedentary folks.1

Eat a nutrient-dense diet. In addition to protein, a healthy body requires vitamins, minerals, trace elements, and essential fatty acids.  You won’t find these nutrients in refined carbohydrates, refined vegetable oils, and the highly processed foods and beverages that contain them.  These foods deliver an abundance of calories but are woefully insufficient in providing important micronutrients.2

Instead, start eating a Paleo-style diet based upon the nutrient-packed fresh foods that allowed humans to evolve: meats, eggs, seafood, non-cereal plant foods (especially green and yellow/orange vegetables), and nuts.

No matter how meticulous your dietary habits, I strongly recommend you consider supplementing your diet with fish oil, some extra magnesium, and a good multivitamin/mineral formula that includes selenium.

Promote muscle repair and strength pre- and post-workout.  Before and after every workout, there is a window of opportunity to maximize muscle gains.  Eat a serving of one of the following:

• A high-quality whey protein
• A branched chain amino acid (BCAA) formula
• A BCAA-rich essential amino acid formula

Numerous studies have shown that high-quality protein speeds muscle repair and promotes greater strength and muscle gains.3-5

After strenuous workouts, consume a drink containing carbs. This is the one and only exception to the “no sugary drinks” rule.  After a workout, wash your protein/aminos down with either some fruit juice or a glucose- or glucose polymer-rich drink.

Numerous studies confirm that drinking carbohydrates immediately after a workout accelerates recovery and amplifies the strength and muscle-building effects of protein/amino acids.6-8 Within 2 hours of consuming your post-workout drink, eat a solid meal.

Match Your Caloric Intake to Your Body Composition Goals. If you wish to lose weight, you must create a calorie deficit. In other words, your average daily calorie expenditure must be greater than your average daily calorie intake. Make no mistake: you can cut carbohydrate or fat intake as much as you want, but if you fail to establish a calorie deficit then you will not lose weight.9-10 Gradually reduce your calorie intake until you begin losing weight at the rate of 1 - 2 pounds per week.

Conversely, if you wish to put on weight, then you must consume a calorie surplus. To ensure that the bulk of your weight gain occurs in the form of muscle and not unsightly fat, a regular weight-training program is an absolute must!

Put these research-proven guidelines into practice today and start sculpting your own high-performance body!

References

1. Campbell B, et al. Journal of the International Society of Sports Nutrition, Sep 26, 2007; 4: 8. Full text available at: http://www.jissn.com/content/pdf/1550-2783-4-8.pdf
2. USDA’s nutrient database at http://www.nal.usda.gov/fnic/foodcomp/search/
3. Andersen LL, et al. Metabolism, February 2005; 54 (2): 151-156.
4. Cribb PJ and Hayes A. Medicine and Science in Sports and Exercise, 2006; 38 (11): 1918 -1925.
5. Koopman R, et al. American Journal of Physiology. Endocrinology and Metabolism, Apr, 2005; 288 (4): E645-653.
6. Bird SP, et al. European Journal of Applied Physiology, 2006; 97: 225 -238.
7. Jentjens R and Jeukendrup A. Sports Medicine, 2003; 33 (2): 117-144.
8. Ivy JL. Canadian Journal of Applied Physiology, 2001; 26 Suppl: S236-s245.
9. Grey N, Kipnis DM. New England Journal of Medicine, Oct 7, 1971; 285 (15): 827-831.
10. Leibel RL, et al. American Journal of Clinical Nutrition, Feb, 1992; 55 (2): 350-355.

[Ed. Note: Anthony Colpo is an independent researcher, physical conditioning specialist and author. Learn more about Anthony's latest book, The Fat Loss Bible, by clicking here.]

For more great articles like this delivered to your inbox, subscribe to our free natural health newsletter!