Nutrition IGWT t
These are the major areas that produce muscle. The more muscle you have the better football player you can be and the less likely you will be to get injured. If you are interested in gaining muscle mass you must cover these steps. If you lift hard but don't make the gains you would like to see you are lacking in one or more of these areas.
1) Protein
You should not take too much or too little. Protein is what builds muscle. You should take in about 1 gram of protein for every 2lbs of body weight per day. You can do this with Whey Protein as well as with the foods you eat. Get some Whey Protein and keep track of your grams of Protein intake. It is easy. You get Protein in these foods Meat, Fish, Chicken, Dairy products, Eggs, and Soybeans. Wrappers will tell you how much Protein is in the food you are eating.
2) Carbohydrates
This is on demand energy. In other words it is what you have to work with right now. Each workout or demanding thing you do needs a good source of carbs. These foods have carbs in them already Grains, Breads, Pasta, Potatoes, Vegetables, and Fruits. You can get Carbohydrate drinks if you feel yourself wearing down during extended workout periods.
3) Vitamins and Minerals
Many are produced in your body already. However, not all. It is a good idea to get some kind of multi vitamin during the summer and season. They are not that expensive.
4) Water
Drink it!!! Lay off the soda. A soda is not deadly. Sodas are not that bad for you if you had one now and then. However, they are horrible for your weight training and performance during the season. Sports drinks are good for workouts but water should be your main choice when you are not working out.
5) Fat
Your body does need fat. However, it only needs about 15% of your daily calories from fat. Here is where many of us are missing the boat. Most people your age are eating too much fat and not getting enough Protein and Carbs. Cut down on fat intake.
About Creatine:
We
have researched Creatine for some time now. We have found little negative information about Creatine. Creatine is not a miracle. It increases your strength by increasing your endurance during workouts. It also helps to prevent sore muscles after workouts. Will it help you? If you workout hard and take the Creatine before workouts it may. However, you can get very good results by working out hard and watching your nutrition intake. It is our recommendation not to take too much creatine. Using creatine before workouts can help and we do not feel that it will affect you in a negative manor. However, we do not endorse continued use of Creatine in large amounts and we do not feel that the use of it in large amounts is beneficial. Nothing takes the place of good nutrition, hard work, weight training, and conditioning.