Eating for Peak Performance, understanding of nutrition and its critical role in athletic performance.

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0 height="100%"><tr> <td valign="top" width=200 BGCOLOR="#003333" TEXT="#F7F7FF" background="12ad4c00dduajq.png"> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="0" WIDTH="95" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 46 WIDTH="91"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="46" ALIGN="bottom" WIDTH="91" HSPACE="0" VSPACE="0"></tD> </tR> </TABLE></div> <bR> <bR> <DIV ALIGN="LEFT"></DIV> <div> <B>Eating for peak performance, nutrition plays a critical role in athletic performance, but many active people do not eat a diet that helps them do their best. Without a basic understanding of nutrition, popping a pill seems easier than planning a menu. In reality, there is no pill, potion, or powder that can enhance your performance like the right foods and fluids.</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B><U>Muscleblitz's Training Bible To Ultimate Muscle Growth</U></B></U></A></div> <bR> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Muscleblitz's </U></B></U></A></div> <div> <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B><U>Massive Muscle Club</U></B></U></A></div> <bR> <div> <A HREF="http://www.muscleblitz.com/go/growthfactor" TARGET="_top" TITLE="http://www.muscleblitz.com/go/growthfact"><U><B><U>Build 100% Lean Muscle NOW! 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<A HREF="http://www.1shoppingcart.com/app/aftrack.asp?afid=106183" TARGET="_top" TITLE="http://www.1shoppingcart.com/app/aftrack"><U><B>Train Smart</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/elite" TARGET="_top" TITLE="http://www.muscleblitz.com/go/elite"><U><B>Chemical Wizardry</B></U></A></div> <div> <A HREF="http://www.muscleblitz.com/go/secrets" TARGET="_top" TITLE="http://www.muscleblitz.com/go/secrets"><U><B>Mail Order Steroid Success</B></U></A></div> <bR> <div> <A HREF="offers.htm" TARGET="_top" TITLE="bodybuilding special offers, bodybuildin"><U><B>Bodybuilding Special Offers</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Stacks</B></div> <bR> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Pro Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Amateur Muscle Building Stack</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Muscle Blasting Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Fat Burning Cycles</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Maxteron</B></U></A></div> <div> <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B>Testosterone and more</B></U></A></div> <bR> <bR> <div> <B>Bodybuilding Nutrition</B></div> <bR> <div> <A HREF="peak_performance.htm" TARGET="_top" TITLE="Eating for Peak Performance, understandi"><U><B>Eating for Peak Performance</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing Your Meals</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Creatine for Massive Muscle</B></U></A></div> <div> <A HREF="creatine_research.htm" TARGET="_top" TITLE="creatine: More than a sports nutrition s"><U><B>Creatine Research</B></U></A></div> <div> <A HREF="creatine_facts.htm" TARGET="_top" TITLE="creatine Whats in your creatine, the tru"><U><B>Creatine Facts</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Prolab Creatine</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein The Building Block</B></U></A></div> <div> <A HREF="protein_truths.htm" TARGET="_top" TITLE="Revealing the truth about protein"><U><B>Truth About Protein</B></U></A></div> <div> <A HREF="protein_myths.htm" TARGET="_top" TITLE="protein, The Nutritional Myths that Just"><U><B>Protein Myths</B></U></A></div> <div> <A HREF="soy_protein.htm" TARGET="_top" TITLE="Soy Protein and its reputation in bodybu"><U><B>Soy Protein and its reputation in bodybuilding</B></U></A></div> <div> <A HREF="more_protein.htm" TARGET="_top" TITLE="Protien supplements reduce muscle loss, "><U><B>Protein supplements reduce muscle loss</B></U></A></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Diet & Nutrition</B></U></A></div> <div> <A HREF="mass_action.htm" TARGET="_top" TITLE="gain awesome muscle mass, build larger m"><U><B>Hard muscle with Mass Action</B></U></A></div> <bR> <bR> <div> <B>Beginners Section</B></div> <bR> <div> <A HREF="health_with_weight_training.htm" TARGET="_top" TITLE="How weight training effects your health "><U><B>Get hooked on weightlifting</B></U></A></div> <div> <A HREF="gym_safety.htm" TARGET="_top" TITLE="Basic gym safety"><U><B>Gym Safety</B></U></A></div> <div> <A HREF="basic_fitness_tips.htm" TARGET="_top" TITLE="Top Ten Basic Fitness Tips"><U><B>Basic Fitness Tips</B></U></A></div> <div> <A HREF="get_fit.htm" TARGET="_top" TITLE="get fit with the beginners fitness guide"><U><B>Fitness Guide</B></U></A></div> <div> <A HREF="test_your_fitness.htm" TARGET="_top" TITLE="Test your fitness levels with my free fi"><U><B>Free Fitness Tests</B></U></A></div> <div> <A HREF="bodybuilders_beginners_section_aerobics.htm" TARGET="_top" TITLE="bodybuilding beginners Section, Part 1 A"><U><B>Aerobic and Anaerobic Workouts</B></U></A></div> <div> <A HREF="how_do_muscles_grow.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 2 h"><U><B>How Muscles Grow</B></U></A></div> <div> <A HREF="muscle_recovery_.htm" TARGET="_top" TITLE="muscle recovery in bodybuilding"><U><B>Muscle recovery in bodybuilding</B></U></A></div> <div> <A HREF="warm_up_routines.htm" TARGET="_top" TITLE="bodybuilding beginners Section Part 3 W"><U><B>Warming Up Routines</B></U></A></div> <div> <A HREF="abdominal_workouts.htm" TARGET="_top" TITLE="bodybuilding beginners Part 4 abdominal "><U><B>Abdominal Workouts</B></U></A></div> <div> <A HREF="basic_leg_training.htm" TARGET="_top" TITLE="bodybuilding beginners Part 5 leg worko"><U><B>Leg Workouts</B></U></A></div> <div> <A HREF="split_muscle_routine.htm" TARGET="_top" TITLE="Beginners two day split muscle routine"><U><B>Beginners Two Day Split Routine</B></U></A></div> <div> <A HREF="cardio_exercise_part_1.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 1</B></U></A></div> <div> <A HREF="cardio_exercise_part_2.htm" TARGET="_top" TITLE="cardiovascular exercise principles and g"><U><B>Cardiovascular Exercise Pt 2</B></U></A></div> <bR> <bR> <div> <B>Muscle Building Routines</B></div> <bR> <div> <A HREF="training_bible.htm" TARGET="_top" TITLE="gaining muscle mass with the training bi"><U><B>Training Bible To Muscle Growth</B></U></A></div> <div> <A HREF="rapid_muscle_growth.htm" TARGET="_top" TITLE="Three Key Steps to Rapid Muscle Growth, "><U><B>Key Steps to Muscle Growth</B></U></A></div> <div> <A HREF="training_plan.htm" TARGET="_top" TITLE="The right way to plan your muscle buildi"><U><B>Planning Your Muscle Building Program</B></U></A></div> <div> <A HREF="no_drugs.htm" TARGET="_top" TITLE="weight training without drugs, how shoul"><U><B>Weight training without drugs</B></U></A></div> <div> <A HREF="bodybuilding_routines.htm" TARGET="_top" TITLE="bodybuilding routines to increase muscle"><U><B>Muscle Building Routines</B></U></A></div> <div> <A HREF="chest.htm" TARGET="_top" TITLE="chest building exercises and chest tonin"><U><B>Chest Building Routine</B></U></A></div> <div> <A HREF="chest_muscle.htm" TARGET="_top" TITLE="chest muscles, chest muscle diagram"><U><B>Chest Muscle Diagram</B></U></A></div> <div> <A HREF="bench_press.htm" TARGET="_top" TITLE="Awesome bench press workout, Increase yo"><U><B>Increase your bench Press</B></U></A></div> <div> <A HREF="upper_chest.htm" TARGET="_top" TITLE="build the upper chest and build upper p"><U><B>Upper Pec Routine</B></U></A></div> <div> <A HREF="chest_shock.htm" TARGET="_top" TITLE="shock your chest muscles into new growth"><U><B>Shock your Chest Routine</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Bicep Routine</B></U></A></div> <div> <A HREF="arm_diagram.htm" TARGET="_top" TITLE="big biceps and large triceps muscle diag"><U><B>Bicep Muscle Diagram</B></U></A></div> <div> <A HREF="big_biceps.htm" TARGET="_top" TITLE="build big biceps quickly with this easy "><U><B>Big Bicep Routine</B></U></A></div> <div> <A HREF="building_your_biceps.htm" TARGET="_top" TITLE="Which one is best for building your bice"><U><B>Straight or EZ Bar</B></U></A></div> <div> <A HREF="arm_muscle.htm" TARGET="_top" TITLE="Develop large biceps and big triceps wit"><U><B>Monster Tricep Routine</B></U></A></div> <div> <A HREF="build_bigger_arms.htm" TARGET="_top" TITLE="Quickly build bigger arms with this quic"><U><B>Titanic Triceps Routine</B></U></A></div> <div> <A HREF="shoulder.htm" TARGET="_top" TITLE="Develop broad powerful shoulders with th"><U><B>Powerful Shoulder Routine</B></U></A></div> <div> <A HREF="lats.htm" TARGET="_top" TITLE="back exercises, for wide lats with my aw"><U><B>Big Back Routine</B></U></A></div> <div> <A HREF="back_muscle.htm" TARGET="_top" TITLE="back muscles, back muscle diagram "><U><B>Back Muscle Diagram</B></U></A></div> <div> <A HREF="better_back.htm" TARGET="_top" TITLE="How to build a better back?"><U><B>How to Build A Better Back</B></U></A></div> <div> <A HREF="back_mistakes.htm" TARGET="_top" TITLE="The top three back training mistakes to "><U><B>Back Training Mistakes</B></U></A></div> <div> <A HREF="traps.htm" TARGET="_top" TITLE="building traps, add thickness and size t"><U><B>Massive Traps</B></U></A></div> <div> <A HREF="deadlift.htm" TARGET="_top" TITLE="the deadlift: back killer or mass builde"><U><B>The Deadlift</B></U></A></div> <div> <A HREF="legs.htm" TARGET="_top" TITLE="develop large thighs, big quads and hams"><U><B>Awesome Leg Workout</B></U></A></div> <div> <A HREF="abs.htm" TARGET="_top" TITLE="free abdominal exercises and stomach exe"><U><B>Six Pack Abdominal Routine</B></U></A></div> <div> <A HREF="fab_abs.htm" TARGET="_top" TITLE="six pack abs, get six pack abs in 10 min"><U><B>10 Minute a Day Abdominal Routine</B></U></A></div> <div> <A HREF="killer_abs.htm" TARGET="_top" TITLE="abs six pack quickly, get a 6 abs pack q"><U><B>Killer Abs</B></U></A></div> <bR> <bR> <div> <B>Advanced Muscle Routines</B></div> <bR> <div> <A HREF="single_set.htm" TARGET="_top" TITLE="single set versus multiple sets in weigh"><U><B>Single Set versus Multiple</B></U></A></div> <div> <A HREF="training_cycle.htm" TARGET="_top" TITLE="How to cycle your weight training workou"><U><B>Cycle Your Training For Results</B></U></A></div> <div> <A HREF="muscle_failure.htm" TARGET="_top" TITLE="Should you always train your muscles to "><U><B>Should You Train To Failure</B></U></A></div> <div> <A HREF="training_rut.htm" TARGET="_top" TITLE="weight training ruts and building solid "><U><B>Training Ruts</B></U></A></div> <div> <A HREF="progress.htm" TARGET="_top" TITLE="weight training to build muscle and buil"><U><B>Build Strength and Muscle</B></U></A></div> <div> <A HREF="sticking_points.htm" TARGET="_top" TITLE="weight training sticking points, new lev"><U><B>Blasting Through Sticking Points</B></U></A></div> <div> <A HREF="supersets.htm" TARGET="_top" TITLE="worlds best superset workout, superset w"><U><B>Supersets the Muscle Builders</B></U></A></div> <div> <A HREF="power_rack.htm" TARGET="_top" TITLE="power rack training the key to upper bo"><U><B>Power Rack Training</B></U></A></div> <div> <A HREF="reverse_training.htm" TARGET="_top" TITLE="Creating new muscle growth with reverse "><U><B>Reverse Training</B></U></A></div> <div> <A HREF="mass_gain_routines.htm" TARGET="_top" TITLE="best muscle gain workout Part 1 "><U><B>Mass Gain Pt 1</B></U></A></div> <div> <A HREF="over_training.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 2 m"><U><B>Mass Gain Routines</B></U></A></div> <div> <A HREF="mass_gaining_diet.htm" TARGET="_top" TITLE="advanced bodybuilding mass gain Part 3 m"><U><B>Mass Gaining Diets</B></U></A></div> <div> <A HREF="chest_program.htm" TARGET="_top" TITLE="chest building workout, advanced bodyb"><U><B>Mass Gain Chest Routine</B></U></A></div> <div> <A HREF="mass_gain_shoulders.htm" TARGET="_top" TITLE="free shoulder workout, advanced bodybuil"><U><B>Mass Gain Shoulder Routine</B></U></A></div> <bR> <bR> <div> <B>Strength Training</B></div> <bR> <div> <A HREF="strength_training.htm" TARGET="_top" TITLE=" strength training and strength training"><U><B>Principles of Strength Training</B></U></A></div> <div> <A HREF="benefits_of_strength_training.htm" TARGET="_top" TITLE="The benefits of strength training "><U><B>Benefits of Strength Training</B></U></A></div> <div> <A HREF="strength_training_time.htm" TARGET="_top" TITLE="making time for strength training, stren"><U><B>Making Time for Strength Training</B></U></A></div> <div> <A HREF="factors_affecting_strength.htm" TARGET="_top" TITLE="factors affecting strength, develop stre"><U><B>Factors Affecting Strength</B></U></A></div> <div> <A HREF="strength_training_part1.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 1</B></U></A></div> <div> <A HREF="strength_training_part_2.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 2</B></U></A></div> <div> <A HREF="strength_training_part_3.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 3</B></U></A></div> <div> <A HREF="strength_training_part_4.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 4</B></U></A></div> <div> <A HREF="strength_training_part_5.htm" TARGET="_top" TITLE="strength training principles and guideli"><U><B>Strength Training Guidelines Pt 5</B></U></A></div> <div> <A HREF="strength.htm" TARGET="_top" TITLE="strength training exercises and strength"><U><B>Strength Training Demos</B></U></A></div> <bR> <bR> <div> <B>Burning Bodyfat and Weight  Loss</B></div> <bR> <div> <A HREF="fat_phobia.htm" TARGET="_top" TITLE="fat phobia, reintroduce fat into your di"><U><B>Fat Phobia</B></U></A></div> <div> <A HREF="testosterone_levels.htm" TARGET="_top" TITLE="low fat diets lower testosterone levels,"><U><B>Low Fat Diets</B></U></A></div> <div> <A HREF="fat_loss.htm" TARGET="_top" TITLE="reduce bodyfat levels and create lean ha"><U><B>Reduce Your Bodyfat Level</B></U></A></div> <div> <A HREF="reducing_fat.htm" TARGET="_top" TITLE="The facts about reducing fat "><U><B>Facts About Reducing Bodyfat</B></U></A></div> <div> <A HREF="diets_don_t_work.htm" TARGET="_top" TITLE="diets dont work, dieting to lose weight"><U><B>Diets Don't Work</B></U></A></div> <div> <A HREF="love_handles.htm" TARGET="_top" TITLE="lose your love handles, guaranteed fat l"><U><B>Lose Your Love Handles </B></U></A></div> <div> <B>Ge</B><A HREF="lean_muscle.htm" TARGET="_top" TITLE="Cut a lean muscled body with tribulus te"><U><B>t Lean and Hard withTribulus Terrestris</B></U></A></div> <div> <A HREF="weight_loss.htm" TARGET="_top" TITLE="Amazing weight loss program, lose weight"><U><B>Weight Loss Program</B></U></A></div> <div> <A HREF="exercise_the_key_to_weight_loss.htm" TARGET="_top" TITLE="for losing weight exercise is the key"><U><B>Exercise The Key To Weight Loss</B></U></A></div> <div> <A HREF="maximum_fat_loss.htm" TARGET="_top" TITLE="maximum fat loss, the secrets to maximum"><U><B>Secrets To Maximum Fat Loss</B></U></A></div> <bR> <bR> <div> <B>Muscle  & Joint Strengthening</B></div> <bR> <div> <A 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See <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="may_newsletter.htm" TARGET="_top" TITLE="free bodybuilding newsletter November 20"><U><B> Newsletter</B></U></A></FONT></div> <div> <I> <IFRAME src="http://www.ezlistz.com/subscribe.aspx?acctid=1333" allowTransparency="true" width="400" height="85" frameborder="0" marginwidth="0" marginheight="0" scrolling="no">Your browser does not support the IFrame Tag</IFRAME>  </I></div> </tD> <tD VALIGN=TOP WIDTH="348"><div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B>  Totally NEW!! Yahoo Group of mine Muscle4u</B></FONT><B>.         </B>Discussing all your bodybuilding fitness and muscle gain needs,    special growth routines and execises,nutrition advice,supplements,muscle pics, air your views, swap routines its all there! Just 4 u the Bodybuilder</div> <div>                                 <form method=GET action="http://groups.yahoo.com/subscribe/Muscle4u"> <table cellspacing=0 cellpadding=2 border=0 bgcolor=#FFFFCC> <tr> <td colspan=2 align=center> <b>Subscribe to Muscle4u</b> </td> </tr> <tr> <td> <input type=text name="user" value="enter email address" size=20> </td> <td> <input type=image border=0 alt="Click here to join Muscle4u" name="Click here to join Muscle4u" src="http://groups.yahoo.com/img/ui/join.gif"> </td> </tr> <tr align="center"> <td colspan="2"> Powered by <a href="http://groups.yahoo.com/">groups.yahoo.com</a> </td> </tr> </table> </form>  </div> </tD> </tR> </TABLE></div> <div>  </div> <bR> <bR> <div> <B>                                                                               </B><FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>Eating for Peak Performance </B></FONT></div> <div> <B>                                                                               </B></div> <bR> <div> Nutrition plays a critical role in athletic performance, but many active people do not eat a diet that helps them do their best. Without a basic understanding of nutrition, popping a pill seems easier than planning a menu. In reality, there is no pill, potion, or powder that can enhance your performance like the right foods and fluids. </div> <bR> <div> <B>The Energy Diet</B></div> <bR> <div> To have enough energy you need to consume enough energy. Getting adequate calories is one of the keys to an ergogenic, or performance- enhancing, diet. With too few calories you will feel tired and weak, and you will be more prone to injuries. </div> <bR> <div> The ergogenic diet is based on the US Department of Agriculture's widely published food guide pyramid, which includes five basic groups: grains, fruits, vegetables, dairy foods, and protein-rich foods. Sugars and fats provide extra calories after the needs for foods from the other groups have been met. </div> <bR> <div> By eating adequate calories from a variety of foods, you will satisfy your need for macronutrients (carbohydrate, protein, fat) and micronutrients (vitamins, minerals). </div> <bR> <div> Carbohydrates. A high-carbohydrate diet increases stores of glycogen, the energy for muscles, and improves overall athletic performance. The bulk of the day's calories--60% to 70%--should come from carbohydrates such as bread, cereal, grains, pasta, vegetables, and fruit. </div> <bR> <div> Different carbohydrate foods can affect your energy level in different ways. Digestion rates are expressed as a "glycemic index." Foods with a high glycemic index release energy into the bloodstream rapidly, while foods with a moderate or low glycemic index release their energy more slowly. However, beware of the old idea that simple sugars are always digested rapidly and cause wide swings in blood sugar, and that all complex carbohydrates like bread are digested more slowly and don't cause blood sugar fluctuations. This turned out to be wrong, as the table shows. </div> <bR> <div> <B> </B><FONT SIZE="2" COLOR="#000000" FACE="Arial" >If you exercise for longer than an hour, you can begin to deplete your muscles of glycogen. By consuming 30 to 75 grams per hour of high-glycemic-index carbohydrate in liquid or solid form when you exercise, you can minimize this effect. </FONT></div> <bR> <div> After a long workout or competition, your depleted muscle glycogen stores must be replenished, especially if you will be exercising again within the next 8 hours. Eat at least 50 grams of high-glycemic-index carbohydrate just after exercise, and consume a total of at least 100 grams of high-glycemic-index carbohydrate in the first 4 hours afterward.</div> <bR> <div> Moderate-glycemic-index foods may be added for the next 18 to 20 hours, with a goal of consuming at least 600 grams of carbohydrate during the 24 hours after an intense workout or competition. </div> <bR> <div> Fat. Fat is definitely an important energy source, particularly for athletes involved in prolonged, low-intensity activity. (For high-intensity, short-term activity, carbohydrate is the primary fuel source.) About 20% of the calories in a performance-enhancing diet should come from fat (1), most of it unsaturated fat like vegetable and fish oils.</div> <bR> <div> Protein. Protein plays a minor role in energy production, contributing only 5% to 10% of the energy used during prolonged exercise. Although the current recommended dietary allowance for protein is about 0.4 grams per pound of body weight per day, most active people need slightly more. And athletes involved in heavy resistance exercise or prolonged endurance events may require 0.7 to 0.9 grams per pound per day. Even this amount is relatively easy to eat, since 3 ounces of fish or chicken, 1 1/2 cups of tofu, or 1 1/2 cups of garbanzo beans contain 20 to 24 grams of protein. </div> <bR> <div> Vitamins and minerals. They don't contribute energy themselves, but vitamins and minerals are integral to food metabolism and energy production. Iron and calcium are the minerals most commonly deficient in athletes, and strict vegetarians may be deficient in vitamin B12. By consuming adequate calories and following the food guide pyramid plan, your needs for all the important micronutrients can be met.</div> <bR> <div>  </div> <div> <FONT SIZE="3" COLOR="#0000FF" FACE="Arial" ><B>                  </B></FONT><FONT SIZE="2" COLOR="#111111" FACE="Arial" ><B><IMG SRC="d470e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></FONT><FONT SIZE="3" COLOR="#0000FF" FACE="Arial" ><B>   </B></FONT><B>New Release   </B><FONT SIZE="2" COLOR="#000000" FACE="Arial" ><B> Total Body Makeover Lose the Most Fat and Build the Muscle in 30 Days</B></FONT><B>  </B><A HREF="http://www.muscleblitz.com/go/bodymakeover" TARGET="_top" TITLE="http://www.muscleblitz.com/go/bodymakeov"><U><B>Click Here</B></U></A></div> <bR> <bR> <div> <B>Hydro Power</B></div> <bR> <div> Water is the ultimate ergogenic aid--but because the body has a poor thirst mechanism, you must drink before you feel thirsty. Once you are thirsty you are already slightly dehydrated, and your performance will be diminished. To stay well hydrated, you need to drink about a quart of caffeine-free, nonalcoholic fluids for every 1,000 calories of food you eat, assuming you maintain your weight. </div> <bR> <div> To ensure that you are well hydrated before you exercise, drink 2 cups of water or sports drink 2 hours before hand. To avoid dehydration during exercise, begin drinking early and at regular intervals. For exercise lasting an hour or less, 4 to 6 ounces of cool water every 15 to 20 minutes provides optimal fluid replacement. </div> <bR> <div> During exercise that lasts longer than 60 minutes, carbohydrate-electrolyte beverages containing 5% to 8% carbohydrate should be drunk at the same rate to replace fluid and spare muscle glycogen. Also, consuming sports drinks during intense activities such as soccer or basketball may enhance performance. After exercise, replace every pound lost during exercise with at least 2 cups of fluid. </div> <bR> <div> <B>The Ergogenic Future</B></div> <bR> <div> The search for energy-giving food substances is widening. Alongside old standards like caffeine and herbal stimulants stand newly researched substances like capsaicin, the active ingredient in hot red chili peppers. One study showed that runners who ate a breakfast laced with 10 grams (about 1/3 of an ounce) of dried hot red pepper powder burned carbohydrates faster, both at rest and during exercise (2). These results are preliminary and tentative, but they raise the question whether designer ergogenic foods may be in our future. Until then, you'll find the staples of your ergogenic diet in the food aisles of your local supermarket. </div> <bR> <div> <B>Susan M. Kleiner, PhD, RD </B></div> <bR> <div> <FONT SIZE="2" COLOR="#0000FF" FACE="Arial" ><A HREF="http://www.muscleblitz.com/go/optimum" TARGET="_top" TITLE="http://www.muscleblitz.com/go/optimum"><U><B>The Optimum Anabolics Program</B></U></A><B>  </B></FONT><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><B> </B></FONT><B>is a</B><B> </B><B>natural training technique which promises EXPLOSIVE MUSCLE GROWTH only ever seen before by using steroids. </B></div> <bR> <div> <B>Related Articles</B></div> <div> <A HREF="nutrition.htm" TARGET="_top" TITLE="Nutrition Facts and the Importance of Nu"><U><B>Bodybuilding Nutrition</B></U></A></div> <div> <A HREF="timing_your_meals.htm" TARGET="_top" TITLE=" Timing your Meals to Gain Muscle and S"><U><B>Timing your Meals to Gain Maximum Muscle</B></U></A></div> <div> <A HREF="creatine.htm" TARGET="_top" TITLE="information on creatine for muscle growt"><U><B>Information on creatine for muscle growth</B></U></A></div> <div> <A HREF="muscle_building_stacks.htm" TARGET="_top" TITLE="muscle building stacks and anabolic sta"><U><B>Muscle building and anabolic stacks</B></U></A></div> <div> <A HREF="creatine_monohydrate.htm" TARGET="_top" TITLE="creatine monohydrate for awesome muscle "><U><B>Pro lab creatine for increased muscle growth</B></U></A></div> <div> <A HREF="whey_protein.htm" TARGET="_top" TITLE="whey protein facts, whey protein for bui"><U><B>Protein the building block of muscle</B></U></A></div> <div> <A HREF="bodybuilding_books.htm" TARGET="_top" TITLE="Bodybuilding Books"><U><B>Bodybuilding books</B></U></A></div> <bR> <bR> <div> <FONT SIZE="2" COLOR="#000000" FACE="Arial" ><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B>Join the Muscleblitz's Elite Massive Muscle Club</B></U></A></FONT><A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B> </B></U></A><B>  </B><FONT SIZE="2" COLOR="#000000" FACE="Arial" >Awesome routines, the best exercises to beat sticking points, achieve constant muscle growth. Learn how to blast out that chest with zero gravity sets, expect serious results!!. Super new chest routine that does not use weights it will add inches to your chest perform at home,hotel or anywhere Down the rack and awesome supersets to develop your shoulders to the max. Bulging biceps and titanic tricep exercises. Do you want washboard abs, no problem I have the exercises for you to achieve guaranteed results!!. Mass routines, cutting up routines, stamina routines with full e-mail support If you like what you see on this site and you are serious about developing a sexy toned muscley body, male or female, or you want massive muscle. You need to join the elite club, Your first step to Success!           </FONT><FONT SIZE="2" COLOR="#0000FF" FACE="Arial" >  <A HREF="massive_muscle_club.htm" TARGET="_top" TITLE="Massive Muscle Club for natural muscle b"><U><B>Click Here to Learn More</B></U></A></FONT></div> <bR> <bR> <bR> <bR> <div>                                 <A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><IMG SRC="6d661930.jpg" border=0 width="97" height="147" ALT="information on creatine, creatine monohydrate for increased muscle gain" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"><IMG SRC="6d44d910.jpg" border=0 width="77" height="145" ALT="gain muscle mass and muscle growth with growth factor" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"><IMG SRC="6e95d9b0.jpg" border=0 width="93" height="155" ALT="potent muscle building supplements for muscle gain,fat loss and ripped six pack abs " ALIGN="BOTTOM" HSPACE="0" VSPACE="0"><IMG SRC="6d5539a0.jpg" border=0 width="83" height="154" ALT="Muscle building supplements,muscle building supplements for muscle gain,fat loss,ripped six pack abdominals" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></A><FONT SIZE="1" COLOR="#FF0000" FACE="Arial" ><A HREF="body_building_discount_supplements.htm" TARGET="_top" TITLE="body building discount supplements"><U><B><U><IMG SRC="6c4578f0.jpg" border=0 width="87" height="143" ALT="potent muscle building supplements for muscle gain,fat loss and ripped six pack abs " ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></B></U></A></FONT></div> <bR> <div> <B> </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=muscle_builders_page.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B> Muscle Building  </B></U></A><B>        </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=prohormones_page.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B> Pro Hormone   </B></U></A><B>           </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=fatloss.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B>Fat Burning   </B></U></A><B>         </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=protein_powders_page.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B>Protein     </B></U></A><B>       </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=vitamins_page.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B>Vitamins</B></U></A><B>         </B><A HREF="http://www.netrition.com/cgi/goto.cgi?aid=1196&url=books_page.html" TARGET="_top" TITLE="http://www.netrition.com/cgi/goto.cgi?ai"><U><B>Bodybuilding books</B></U></A></div> <bR> <bR> <div> <TABLE BORDER="0" CELLPADDING="2" CELLSPACING="1" WIDTH="692" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 201 ><NOBR><div> <A HREF="http://www.muscleblitz.com/go/burnthefat" TARGET="_top" TITLE="http://www.muscleblitz.com/go/burnthefat"><U><IMG SRC="ca0d7c30.png" border=0 width="215" height="195" ALT="burn the fat, bodyfat loss" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></U></A></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="452"><div> <B>Outlaw bodybuilder thumbs nose at weight-loss "Experts" who earn fortunes on the sweat and dreams of men & women, and finally reveals the simple proven science of fat loss no one else will tell you about...</B></div> <div> <B>How to turbo-charge your metabolism, gain muscle, burn off bodyfat and develop unstoppable motivation... 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