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Smoothies for strength

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Quick and Easy Recipes and Nutrition Plan for Maximum Strength Training and Conditioning Gains (Food for Fitness Series)

Quick and Easy Recipes and Nutrition Plan for Maximum Strength Training and Conditioning Gains (Food for Fitness Series)


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  • 1. By Lars Andersen Copyright © 2012 Lars Andersen
  • 2. Smoothies for Strength Quick and Easy Recipes and Nutrition Plan for Maximum Strength Training and Conditioning Gains (Food for Fitness Series) Copyright © 2012 Lars Andersen
  • 3. Published by Nordic Standard Publishing Atlanta, Georgia USA ALL RIGHTS RESERVED: No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author. DISCLAIMER: While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional. This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action. Copyright © 2012 Lars Andersen
  • 4. Books by This Author • The Smoothies for Runners Book • Juices for Runners • Smoothies for Cyclists • Juices for Cyclists • Paleo Diet for Cyclists • Smoothies for Triathletes • Juices for Triathletes • Paleo Diet for Triathletes • Smoothies for Strength • Juices for Strength • Paleo Diet for Strength • Paleo Diet Smoothies for Strength • Smoothies for Golfers • Juices for Golfers Copyright © 2012 Lars Andersen
  • 5. Table Of Contents Chapter 1: Smoothies For Strength Training And Muscle Building Chapter 2: Nutritional Needs Chapter 3: Balanced Nutrition Chapter 4: The Benefits Of Smoothies For Strength Training Chapter 5: Post-training Recovery Boosting Smoothie Ingredients Chapter 6: Pre-training Energy Boosting Smoothie Ingredients Chapter 7: General information about your smoothies Chapter 8: Pre-training smoothies - for workouts lasting 2 to 4 hours Chapter 9: Pre-training smoothies - for workouts lasting 4 or more hours Chapter 10: Post-training smoothie Copyright © 2012 Lars Andersen
  • 6. Chapter 1: Smoothies For Strength Training And Muscle Building "Never eat more than you can lift" – Miss Piggy It's a popular misconception that to build muscle and develop strength, you must eat steak for breakfast, steak for lunch and steak with steak on the side for dinner! This is because meat is popularly believed to be the best source of protein in the diet, and as protein plays an important role in tissue growth and repair, it must therefore be consumed in vast quantities to aid the development of strength. In fact, meat is not necessarily the best source of protein available and excessive amounts of protein from any source do not need to be consumed in order to build muscle. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/ Copyright © 2012 Lars Andersen
  • 7. Chapter 2: Nutritional Needs I. Carbohydrates II. Protein III. Nuts and seeds IV. Protein Powders versus Natural Sources V. Dangers of a High Protein Diet The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/ Copyright © 2012 Lars Andersen
  • 8. Chapter 3: Balanced Nutrition Copyright © 2012 Lars Andersen A balanced diet contains a healthy mix of carbohydrates, protein, fats, vitamins and minerals, and the more physically active you are on a daily basis, the more calories you need. The foods you eat must fuel your body and your mind, keeping your muscles energized and your brain focused and alert. This means consuming quality, healthful calories. The optimal mix of nutrients needed to achieve a healthy balance in your diet is 60 percent carbohydrates, 30 percent fats and 10 percent protein. Good Fat versus Bad Fat Contrary to popular belief, we all need fat in our diet. Around 30 percent of an active sports person's diet should be fat, whether training for weight loss or weight gain. However, not all fats are equal and it must be a healthy source of fat. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
  • 9. Chapter 4: The Benefits Of Smoothies For Strength Training Copyright © 2012 Lars Andersen Building muscle and developing strength and power is all about progressively overloading your muscles to promote adaptation. Using an appropriate training plan, the more your body is asked to do, the more it becomes able to do; your body adapts to the repeated demands being placed upon it. Resistance training creates microscopic damage in your muscles and it's the natural repair and regeneration process that leads to increases in muscle size and strength. However, the process of repair and regeneration requires appropriate nutrition and this is where a nutrition-packed smoothie can provide your body with a powerful boost. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
  • 10. Chapter 5: Post-training Recovery Boosting Smoothie Ingredients Copyright © 2012 Lars Andersen The ideal ingredient combination in a post-training session smoothie might include: Fruits of your choice - fresh or frozen fruits provide carbohydrates to replenish your glycogen stores and antioxidants to give your immune system a boost. Green leafy vegetables of your choice - leafy vegetables provide carbohydrates and protein to promote muscle growth and repair. Honey -provides instantly useable carbohydrates to give your post-training energy levels a lift. It also adds sweetness to a smoothie which can make it more appealing when you are not feeling hungry. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
  • 11. Chapter 6: Pre-training Energy Boosting Smoothie Ingredients Copyright © 2012 Lars Andersen The ideal base ingredients for a pre-training session smoothie might include: Fruits of your choice - the moderately slow release of energy provided by the fructose in fruits helps to power your muscles for longer. Cooked oatmeal - adding oatmeal provides a further source of carbohydrate and a slow release of energy. It also provides protein to promote muscle growth and repair. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
  • 12. Chapter 7: General information about your smoothies Copyright © 2012 Lars Andersen These smoothies are divided into 3 categories, each designed to meet the nutritional needs of the strength training athlete at three key moments: • Pre-training smoothies - for workouts lasting up to 1 hour; • Pre-training smoothies – for workouts lasting 1 or more hours; • Post-training smoothies. The great majority of the ingredients in these recipes has a low Glycemic Index. When the recipes call for fruit juice, always choose one that is made of pure fruit. The complete book is available on Amazon: http://www.amazon.com/Smoothies-Strength-Nutrition-Conditioning-ebook/dp/B008UODNSY/
  • 13. Chapter 8: Pre-training smoothies - for workouts lasting 2 to 4 hours 1. Blueberry and Blackberry Smoothie 2 Kiwi and Melon Smoothie 3 Pure Papaya, Guava and Pomegranate Juice 4 Lemon and Banana Smoothie 5 Raspberry and Pineapple Smoothie 6 Apple and Peach Smoothie 7 Strawberry and Currants Smoothie with Beet 8 Pear and Watermelon Smoothie 9 Cucumber, Kiwi and Pear Smoothie 10 Cherry, Grape Flax Seeds Smoothie Copyright © 2012 Lars Andersen
  • 14. Chapter 9: Pre-training smoothies - for workouts lasting 4 or more hours 11. Mango Smoothie 12 Grape and Raisin Smoothie with Almonds 13 Strawberry and Prunes Smoothie with Flax Seeds 14 Pumpkin, Orange and Chocolate Smoothie 15 Pineapple and Banana Smoothie 16 Passion-fruit, Apricot and Peach Smoothie 17 Pear and Apple Smoothie with Oats 18 Coconut and Pomegranate Smoothie 19 Orange and Tangerine Smoothie with Spinach 20 Kiwi, Papaya and Pear Smoothie with Sunflower Seeds Copyright © 2012 Lars Andersen
  • 15. Chapter 10: Post-training smoothie 21. Blackberries and Banana Smoothie 22 Cantaloupe and Watermelon Smoothie 23 Granola and Peach Smoothie 24 Guava and Pineapple Smoothie 25 Mango and Raspberry Smoothie 26 Tangerine and Coconut Smoothie 27 Plum and Strawberry Smoothie 28 Loquat and Pecan nuts Smoothie 29 Avocado and Lemon Smoothie with Seeds 30 Watermelon and Blueberries Smoothie 31 Multi-fruits Smoothie with almonds 32 High Fiber Mango Smoothie 33 Grape and Dates creamy Smoothie with Peanut Butter 34 Collard greens and Fruit Smoothie 35 Cucumber, Mint and Greek yogurt Smoothie Copyright © 2012 Lars Andersen
  • 16. Exclusive Bonus Download: Fitness & Exercise Copyright © 2012 Lars Andersen