It is the dream of every man to have a body with well toned muscles. It not only makes you look great, but also provides you more confidence. If you are on the lookout for nutritional tips to get a muscle-packed and impressive figure, none other than the six-time Olympian Dorian Yates is best for it.
Dorian Yates Nutrition and Body Building:
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Dorian Yates can help you well on nutrition matters as he is a bodybuilder and nutrition plays an important role in making up a bodybuilder. It is they building block for the well toned body. Dorian gives great importance to a well balanced diet. Protein is the most important element in any diet that is taken to build your body muscles. In addition to protein, he says that you have to eat all wholesome food items. His books and articles show how much importance he gives to nutrition and one’s dirt.
Dorian Yates Diet Plan:
- For breakfast he takes 10 egg whites and porridge made of 1 cup of oatmeal.
- After he has his breakfast, he takes a protein drink before going to the gym.
- His lunch is a balanced one, which includes proteins and carbs. Usually he takes two chicken breasts along with green vegetables and rice or potato.
- Two hours after his lunch, he again takes a glass of protein shake.
- He makes sure that he takes his dinner at 6.00 pm. He prefers to have 12 oz filet mignon along with rice or potatoes, and green vegetables.
- Before he goes to bed at night, he has a small serving of porridge, which is made with half a cup of oatmeal. He also has 6 egg whites.
Nutrition Tips Given by Dorian Yates:
Complex carbohydrates are important as well:
Dorian Yates nutrition gives special importance to complex carbohydrates over simple carbohydrates. Complex carbohydrates are essential when you want to build the muscles of your body.
Drink Lots of water to flush toxins out:
Water is very important in any form of diet. For building the muscles also you need to drink lots of water. It helps in giving you energy and oxygen. It is also good for flushing out the harmful toxins from your body. Dorian says that you should drink at least 4 liters of eater every day.
Eat Light meals before bedtime:
You must not have a heavy dinner. Make it as light as possible. It must be the lightest meal you have in a day. When you sleep, your body works very little. So, do not load your body with food before you go to sleep. This will not give you the desired result.
Eat Nuts for essential fatty acids:
Bodybuilder needs essential fatty acids in his diet. Nuts are rich sources of essential fatty acids. So, you must include nuts in your regular diet to build your muscles and stay healthy and strong.
Eat more and more protein:
He says that protein is the most important element for anyone who is on a bodybuilding diet. Make sure that you eat as much of protein as possible with every meal you take. Dorian says that you should take a minimum of one gram of protein per pound and an average of 1.5 gm of protein per pound. Remember that the protein you take in should be in accordance with the intensity of the training you undergo. In simple terms you can say that you have to take in at least 500 gm to 600 gm of protein daily for building up your muscle mass properly.
Have a Balanced diet:
Meals containing only proteins are not best for bodybuilders. The best way is to include carbohydrates, proteins and fats in proper proportions to form a balanced diet. Carbohydrates and fats are essential for the well being of a person and to provide high energy. Both these elements help in increasing the efficiency of proteins in the body. Remember that if your body is too low in carbs, your body will have to use protein for energy during the workouts.
Mix proteins with supplements well:
According to Dorian, you must mix first class proteins with protein supplements in your meals. Some have only protein supplements and do not have first class proteins. This is a great mistake. Never do this mistake. So, he says that you must east adequate number of egg yolks with egg whites and other lean meats. This ensures that you get the protein that you require from your regular diet. First class proteins are packed with additional nutritional benefits and they are really very important for the general wellbeing of the body.
Pre-workout and post-workout meal plans:
A beginner should be well aware of the proper pre-workout and post-workout meal plans. Both these meal plans are different and they play an important role when you are looking for best results. For example, it is better to avoid protein shakes before you go for a workout. Protein shake helps in repairing the damaged cells and building up the muscles. So, you will benefit more by drinking it after the workout.
Small healthy meals:
Like all dietitians, Dorian Yates also stress that having small meals spread over the day is more beneficial than having large meals two or three times a day. Overeating is not recommended. It can be dangerous. You must focus on building muscles, not fat.
Understand your supplements well:
Nowadays bodybuilding has become a fashion among the younger generation. When you follow a bodybuilding program, you must have a proper idea about the essential dietary supplements. You may also get confused about the numerous products that you get in the market. Dorian advises you to mix your supplements, like combining whey, egg white and micellar casein for an optimum output. Micellar casein is natural casein and does not get damaged with heat.
