Few Americans take a daily multivitamin, which can be the first step to a healthy lifestyle. Simply taking one multivitamin in the morning can be the difference between an energized and productive day or a slow and drowsy one. Any normal multivitamin is a great step in a good direction toward a healthier lifestyle in general. Multivitamins are usually also fortified with many minerals, including copper, zinc, iron, and so forth. B Vitamins give you good quality, healthy energy for the day, and Vitamin C also known as the “miracle vitamin” or “super vitamin” aids in many bodily processes, most notably the immune system and its’ health. Oftentimes, we dont get nearly the FDA prescribed amount of vitamins needed for a healthy lifestyle.  Taking a multivitamin along with breakfast is the first step in a good direction for a healthy diet, healthy bodily processes, and overall fitness!

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Pre and Postworkout meals are probably the most important meal of the day besides breakfast (Yeah, that old saying was right!) You are feeding your body for the onslaught you are going to give it in the gym, and so it can recover after you are done your workout. I’m going to explain what foods are good at what times!

Preworkout: First and foremost, get in PROTEIN! Anywhere between an Hour and fifteen minutes to thirty minutes before you hit the gym, drink a whey shake. This will allow your muscles to repair and give you an improved workout in the gym. Secondly, you need a slower digesting sugary carb to load the muscles with glycogen, which is worn out during lifting. Fruits such as apples or bananas will do the job. And last, as an option, preworkout supplements. I have reviews of a few pre during and postworkout supplements that I thought were good. BCAA’s, creatine, and NO all fit into this category. There are many products out there, and everyone will react differently to it. However, you will benefit from the tips above on how to fuel your workout even further!

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Hardgainer Series

Hey everyone, sorry for the wait! Please excuse the newbie camera skills! I’ll get better I promise!

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Many people ask ‘Do I take anything during working out?”And, the answer is a resounding Yes! Why? Because during lifting your body uses glycogen for energy, which leaves you in a catabolic state. To reverse this catabloic state, drinking and amino acid complex or BCAA drink is ideal. There are very few intro workout products out there, but I’d have to say my favorite is either Purple Wraath or Xtend. They both showed me noticeable differences when I lifted. I had much more energy and focus, and my lifts increased. Supplying the body with aminos while excersizing will reduce the catabolic state and futher spark further recovery.

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Here are some tips to make your workout even more productive! As we all know, recovery and growth is best during sleep and immediately after working out! To best enhance these crucial times of the day for lifters, one should take two things:

1. High glycemic carb source-Your muscles burn off glycogen while lifting, so replenishing this is crucial for maximum growth and recovery. Also, these high glycemic carbs will carry proteins and amino acids to the muscle, repairing the tissues. 

2.PROTEIN- The single most important thing in ANY fitness enthusiast’s diet. Without this important organic compound, you can’t grow muscle! It repairs and builds up the muscle tissue. Take the human body, for example. Without the vital organs, it can’t function. With muscle growth, it cannot happen if you aren’t supplying the raw materials to do so! 

Simply following these two important diet notes can drastically change your progress, and possibly put more muscle onto your frame!

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Bodybuilding, as said by many is, 75% nutrition, 20% lifting, and 5% supplements. Now, you may be thinking ‘I thought lifting is the primary thing?” Well, it is, but diet is what makes you grow! With proper food intake, your body is primed to grow muscle, in an “anabolic state”, when we are growing muscle.  Now, the best way to know the right foods, is to stay away from processed things as much as possible. Nowadays, nearly everything has preservatives and goes through some sort of processing. Yet, there are things that you can stay pretty safe with! The list below contains foods that are mostly natural, and you can utilize in your quest for muscle!

“Bodybuilder’s Shopping List”

Proteins                                                       

Eggs

Chicken

Fish (Tuna, Salmon, and Shellfish)

Beef (very important)

Milk (also crucial)

Whey

Casein

Carbs/Veggies

Sweet Potato

Whole Wheat Bread

Whole Wheat Bagel

Oats

Brown Rice

Fats

Peanut Butter

Almond Butter

Olive Oil 

Canola Oil

~Notes~ 

Stay away from hydrogenated oils/fats, and trans fats, if possible! 

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Well, Ive been using this vitamin for a good while now, and I must say, it is one of the most compelte multi’s on the market today! It has joint and digestive compounds, and all necessary vitamins and minerals for athletes and lifters alike.  The serving size is 3 tablets twice a day, and lasts you usually around a month or two. As far as I know, controlled labs products can only be found online,  I havent seen any in local stores yet. They are a great company, and I really have enjoyed all of their products, because they work! This is without a doubt the best multi vitamin I’ve ever used!

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