If you're under 18 - read this...

[tadolfi]

First, congratulations on making the commitment to lift weights!

I see quite a few new folks asking about protein drinks, creatine and other supplements.

Here is everything you need to know in a nut shell...
NO pill, powder, drink or "stack" will help you acheive the body you want!
Food must come first.
I am not going to go in to a lecture...just some basics that anyone can follow.

#1) Always eat breakfast!
Your metabolism is set for the day by what you eat (or don't eat) at breakfast.
A balanced breakfast would include basic foods that give you steady energy, a feeling of fullness, immune system defense, and fluids to start the day hydrated.

#2) Eat five or six meals a day!
They don't have to be big seven course meals.
I can make a meal out of a peanut butter sandwich, yogurt cup, apple and some milk. (that's over 400 calories right there!)

#3) Don't eat a lot of table sugar!
Sugar is basically a fat cell waiting to be born.
It screws with your energy levels, it is one of the biggest substances to cause health problems and it is not needed by your body for anything. Natural sugars in foods will give your body all you need.

#4) Vegetables do a lot more than you think!
Did you know that leafy green vegetables contain magnesium?
Magnesium is necessary for a healthy metabolism, and proper muscle function. A deficiency of magnesium may result in fatigue, headaches, muscle irritablilty, muscle twitching, tingling, numbness and/or poor memory.

Broccoli has calcium - Calcium helps with strong bones and teeth.

A medium Potato has almost 1 gram of potassium - Potassium is necessary for a healthy pH balance, water balance, and for our metabolism.

Spinach has folic acid - Folic acid is needed for protein synthesis, red blood cell formation, tissue growth and for healthy digestion.

Corn contains Vitamin E - Vitamin E is needed for healthy blood circulation.
(Good blood circulation helps you get that awesome PUMP when lifting those weights!)

Carrots contain Vitamin A - Vitamin A is important for vision, cell growth, healthy teeth, and healthy skin.

Bottom Line....You need to understand what foods do for you.
This will require some research and reading on your part, but I guarantee you, once you have this knowledge - it will NEVER leave you!
In particular - Look at what Proteins, Carbohydrates and Fats do for your body.

Here is a little challenge for any of you reading...Look up one of your favorite things to eat and post in here - the serving size and how many grams of proteins, carbs or fats it has.

[Doug]

Originally Posted by tadolfi

First, congratulations on making the commitment to lift weights!

I see quite a few new folks asking about protein drinks, creatine and other supplements.

Here is everything you need to know in a nut shell...
NO pill, powder, drink or "stack" will help you acheive the body you want!
Food must come first.
I am not going to go in to a lecture...just some basics that anyone can follow.

#1) Always eat breakfast!
Your metabolism is set for the day by what you eat (or don't eat) at breakfast.
A balanced breakfast would include basic foods that give you steady energy, a feeling of fullness, immune system defense, and fluids to start the day hydrated.

#2) Eat five or six meals a day!
They don't have to be big seven course meals.
I can make a meal out of a peanut butter sandwich, yogurt cup, apple and some milk. (that's over 400 calories right there!)

#3) Don't eat a lot of table sugar!
Sugar is basically a fat cell waiting to be born.
It screws with your energy levels, it is one of the biggest substances to cause health problems and it is not needed by your body for anything. Natural sugars in foods will give your body all you need.

#4) Vegetables do a lot more than you think!
Did you know that leafy green vegetables contain magnesium?
Magnesium is necessary for a healthy metabolism, and proper muscle function. A deficiency of magnesium may result in fatigue, headaches, muscle irritablilty, muscle twitching, tingling, numbness and/or poor memory.

Broccoli has calcium - Calcium helps with strong bones and teeth.

A medium Potato has almost 1 gram of potassium - Potassium is necessary for a healthy pH balance, water balance, and for our metabolism.

Spinach has folic acid - Folic acid is needed for protein synthesis, red blood cell formation, tissue growth and for healthy digestion.

Corn contains Vitamin E - Vitamin E is needed for healthy blood circulation.
(Good blood circulation helps you get that awesome PUMP when lifting those weights!)

Carrots contain Vitamin A - Vitamin A is important for vision, cell growth, healthy teeth, and healthy skin.

You must also understand what foods do for you.
This will require some research and reading on your part, but I guarantee you, once you have this knowledge - it will NEVER leave you!
In particular - Look at what Proteins, Carbohydrates and Fats do for your body.

Great post mate Rep+ for that one...

[tadolfi]

Thanks Master D!

I tweaked it a little to see if we can get some people thinking about all the good things they could be eating.

[Saurus]

rep +

Well, I tried......

[ssslayer]

Super post.

Infact its pretty ironic to see that in modern life, as people "try" to become more "health conscious", they tend to ignore the importance of natural foods and breakfast.

[androxen]

great post man

I haven't been on in a long time glad to see the site really growing

[LeMiuX]

Great post mate, REP+ for you aswell.

[tadolfi]

Bumping this for others to read.

[luke]

bloody beatiful post.

thanks mate.

[tadolfi]

Okay - since no one has risen to the challenge, let me post a few items with the breakdown of protein, carbs & fats.

All entries are Protein/Carbs/Fats in grams

Large Baked Potato (3.5" around) - 278 Cals
7/63/0 Sugar=4g
(Good high carb preworkout item)

Sweet Poatato (Large) 162 cals
4/37/0 Sugar=12g
(Good postworkout - the natural sugars help shuttle other nutrients to the cells)

Quaker Oats (1/2 cup) 104 cals
4/20/4 Sugar=0
(This is a good steady metabolism item any time of day)

Sources:
www.nutritiondata.com
http://www.caloriesperhour.com/index_food.html