Building Diet

Breakfast: 2 pieces of fresh fruit or small glass of unsweetened fruit juice. Large bowl of porridge (sweeten with honey).  USN Muscle Fuel.

Mid am: USN Muscle Fuel.

Lunch: 4 slices granary bread sandwhich with low fat filling eg; cottage cheese, chicken, tuna and salad. Choose either: baked beans, sardines, poached egg, or egg white omlette on toast. Choose either: chicken, turkey, fish, wholemeal bread and veg or egg whites on either rice, pasta or potatoe.

Mid pm: USN Muscle Fuel. Two pieces of fresh fuit.

Main meal: Choose either: medium serving of lean meat chicken breast x2, x2 turkey steaks, steak grilled, dry fish or an egg white omlette with large serving of veg or salad. Choose either: boiled new potatoes, jacket potatoe, basmati rice, pasta, yam or boiled plantain.

Before bed: USN Pure Protein.

Carbohydrates

Carbs affect our performance and energy according to when they are eaten and what category they fall into.  They are divided into two types – Complex, also know as Starches which supply a steady release of energy into the bloodstream and are mostly found in vegetables, wholegrain bread, brown rice and pasta and Simple Carbs, also known as sugars which are released into the bloodsteam quickly thus supplying a faster release of energy and which are mainly found in refined foods, pastries, soft drinks and cakes.  The body converts carbs into glucose, which then provides your body with the energy if it needs it. If too much glucose is taken in by the body, then it converts it into glycogen, which is stored in the liver and the muscles until it is needed. If there is too much glycogen stored then it will be stored as fat.

Dietary Tip

USN Protein  To help with your development when weight training, the body requires 1.5g of protein per 1lb body weight. i.e. a person weighing 168lb (12st) requires 252g of protein a day. The biggest problem when you’re not reaching you’re goals, as far as diet is concerned, is lack of PROTEIN! If you dont get enough protein in your diet, then your body breaks down its own muscle (your own source of protein) so it can be converted into energy. Regular exercise increases your need for protein. Failing to get enough protein on a daily basis dramatically reduces your ability to develop muscle, recover fully from training or maintain muscle while dieting.

USN Creatine is a widely used supplement taken by athletes for its performance enhancing effects. When taken as a supplement creatine can help to increase muscle size, strength, power and energy levels.