Proper nutrition is vital for giving you the energy and muscle strength needed for your workouts. Your muscles will strengthen according to how much fuel (the proper foods and nutrients) you give your body. Through proper eating habits, you will progress much more quickly toward your goals and at a much more consistent pace.
Eat a well nourished meal 1 to 2 hours before each workout to give you the energy and strength you need. If you lack energy, you may supplement your energy with small energy bars or snacks about 30 minutes prior to using the program.
Eat well-nourished meals at least three times per day. Eat them everyday and not just on workout days.
Your meals should consist of plenty of proteins, carbohydrates, calcium and water.
Proteins (see Protein Factor on page 26) are essential for muscle strength and growth and are found in foods such as fish, poultry, red meats, peanuts and beans. We suggest eating broiled, boiled and grilled dishes.
Carbohydrates are fuel molecules and they provide your body with energy. They are found in natural foods (fruits and grains) such as potatoes, rice, spinach, pears, corn, cereals, breads, etc.
Calcium is very important for strong bones and muscle growth. You must supply your body with sufficient amounts each day. Calcium is available in all dairy products such as milk, cheese and yogurt. 4 to 5 glasses of skim milk or 2%, 1% or 1/2% milk per day will be sufficient. Milk also contains sufficient amounts of proteins and carbohydrates.
Fluid intake is also important for endurance and stamina. During the course of the day, drink at least 8 to 12 glasses of water. It is also important to be properly hydrated while exercising so drink plenty of water during your workouts.
Soft drinks contain sugars and are not recommended during training.