In this article we will talk about the latest nutritional facts about bodybuilding.

• The pre-workout meal is probably more important than the post-workout meal, especially if your training takes less than an hour. Remember that it takes time for nutrients to enter your system, and an increase in blood amino acids during training increases protein synthesis.
• It is currently fashionable to say that breakfast is a waste of time. However, eating a high-protein breakfast is one of the best ways to increase satiety and increase the likelihood that the carbohydrates you eat at lunch will be stored as glycogen.

To maximize protein synthesis, increase blood levels with leucine throughout the day. There is increasing evidence that adding a serving of leucine to meals is a very smart and profitable trick for bodybuilders.

• Nuts are one of the best “weight gainers.” They are cheap, portable, nutritious, and high in calories.
• There is no need to use mega doses of BCAAs before workouts lasting 60 minutes or less. 5 grams is all you need.
• Forty grams of casein protein before bed increases protein synthesis during sleep by 26%.
• Sleeping more is a classic strategy for people who train and want to increase muscle size, getting 8 hours of sleep is also essential to optimize fat loss hormones such as leptin.
• Resveratrol, green tea, and curcumin have been shown to improve blood sugar control.
• Creatine is not a fancy supplement, but it is still one of the most effective. Take creatine with your pre-workout meal. This meal has to be high in carbohydrates (100-150 grams) as insulin enhances the transport of creatine.
• Being at very low percentages of fat or being very defined is not normal in today’s society. This means that you have to do the things that normal people don’t do. You have to bring your own food to work, you have to ask that food be prepared differently from what appears on most menus, the idea of ​​”fast food” should be a protein shake, and you can’t take the weekend off your diet as we could do when we are in volume.
• The powers of fish oil don’t just extend to improving blood sugar control. It is incredible for many other reasons (an increase in protein synthesis, optimal fat burning, helps your heart, reduces joint pain, etc.) If you want to add it to your diet consume 2.5-5 grams of EPA / DHA daily.
• Detractors of very low carbohydrate diets often refer to the fact that this type of diet leads to a decrease in insulin sensitivity. However, the decrease is negligible, and since you are not taking as many carbohydrates anyway, insulin sensitivity is not as critical. “Low-carb diets are still the most effective way to lose fat.”
• L-Carnitine L-Tartrate can increase androgen receptors in muscles and reduce post-exercise pain. If you want to add it to your diet, consume 1 gram twice a day.
• The inflammation that occurs during the training session is a natural part of the muscle building process. Drinking antioxidant-rich cocktails to prevent this from happening can decrease insulin sensitivity after training.
• Environmental toxins like xenoestrogens play a role in blocking muscle building goals. Be careful about what food you buy, how it is prepared and stored.
  Xenoestrogens are man-made chemicals that can enter the body and mimic the effects of estrogen, a female hormone. We certainly know that large amounts of estrogen are not exactly suitable for people who want to be lean and muscular.
• If you’re not making the gains you want, you need to spend more time quantifying exactly what you’re eating. You will be surprised at what you think you were doing.