Nutrition Facts

Just found out that Apples and Orange gives you a very good pre work out carb source, but not post work out. Cos they provide slow burning carbs that will power a work out without spiking insulin level which can helps in Fat Burning.


1)Protein
Choose from sources such as Chicken, Eggs, Lean beef, Lean Pork, Low-Fat Dairy, Seafood and Turkey.

2)Vegetables
The antioxidants are important for general health, and can aid muscle recovery and protect against muscle breakdown. Some vegetables have anabolic properties and can increase protein synthesis(SPINACH) or help in optimize testosterone levels(broccoli)
Choose from sources such as asparagus, broccoli, brussels sprouts, cauliflower, green beans, onions, peppers, sweet potatoes and zucchini.

3)Healty Fats
In fact, fat is an essential nutrient, responsible for fuleing the body's activities, protecting and insulating organs, transporting certain vital nutrients and critical in the synthesis hormones such as testosterone.
Choose from source such as almonds, canola oil, flaxseed oil, macadamia nuts, oliva oil, peanunt butter, soybean oil and walnuts.

4)Whole Grains
Choose from brown rice, oats, quinoa, whole-wheat bread, whole-wheat pasta.

5)Fruits
Fruit provide numerous benefits, namely high antioxidant levels that can reduce cancer risk and enhance muscle recovery, and high fiber content.
Consume first thing in the morning when low liver glycogen levels send your body into catabolism, and before workouts when glycogen levels can be filled and slow-digesting carbs will provide long lastin enegry.
Choose from sources such as apples, blackberries, blueberries, cherries, grapfruit, mangoes, peaches and pemegranate.

6)Protein Supplements
There are certein times of the day(morning, before and after workout) when whole-food protein isn't the most efficient way to get amino acids. Whole foods aren't always the convenient for travel and take longer to digest, slow the relese of thoes aminos.
Protein on the other hand (especially whey) are absorbed rapidly from the moment they hit the small intestine.
Choose from Arginine, BCAA, Casein Protein, Egg White Protein, Milk Protein, Soy Protein and of course, Whey protein.

7)Specialty Supplement
Beta-alanine: Incerease muscle size and strenght.
Caffeine: Enhances fat-burning and strenght.
Carnitine: Enhances testosterone's actions, nitric oxide levels and fat burning.
Creatine: Increases muscle size and strenght.
Fish Oil: Healhty Fats like Omega 3 & 6
ZMA

8)Fast Carbs
When eaten after workout and strictly post workout, simple carbs cause blood sugar level to sky rocket, prompting a large insulin response to shuttle all that glucose to storage.
Choose from sources such as angel food cake, cereals(not whole-grain, gummi candies, jelly, sorbet, sport drinks and white bread.