BUILDING A DIET

TIMING

Timing is everything with diet, you need to be getting the right nutrients at the time you need them. So here I’ve made a guideline of what you need to intake and when.
 Breakfast

 You need Protein and Carbs because you’ll be lacking these as you’ve used up all of your nutrients the night before while repairing muscle and developing new muscle

Morning Tea and Lunch You 
Should be having a good mix here, and ideally be shooting for the golden ratio of 40:40:20

Pre-Workout

For the meal leading up to your workout you need to ensure you have a huge amount of carbs. In this meal you should have a bit of protein and fat too, but ideally you’ll be shooting to have plenty of carbs as you’ll be burning off this energy in the workout. Ensure you leave a gap of one hour between eating and having your workout to ensure you’re ready to go.

Post Workout

The meal after your workout you’ll need fast acting protein (generally a shake) and some fast acting carbs (from the milk in the shake works nicely). You’ll be severely depleted post workout, and need to make the most of this window. You need protein within 20 minutes of putting down the weights.

  Dinner

You want to start removing fats and carbs by this meal, you should be ideally having a meal which is very heavy in protein. You won’t be awake long enough to burn off much of the energy in the fat or carbs, so try to avoid these. If you need to eat carbs to get your calories up, stick to green vegetables as they’re very low GI and have less chance of being converted to fat.

Before Bed

You want eggs if possible, and possibly a casein protein shake. Egg protein is the most bio-available protein, and you will get more use out off this than any other protein. You can buy egg-whites from the supermarket if you’re worried about the fat at this time of night.

THE MATHS.

Maths is what makes a good diet into an excellent one. If you know exactly what you’re putting into your body, you’ll know exactly what you’re going to get out of it. A good way to check what’s in the foods you’re putting into your diet is to check using the following site: DIETCHECK This site takes inputs like “200g chicken breast” and spits out all of the information you need to build your diet.

The next thing you need to know is, you need to divide up your meals. You can’t process more than roughly 50g of protein in one sitting – while some people will dispute this, everybody is different and this is a good guide, you should be having 6 meals a day at a minimum