Beyond-Brawn-2nd-Edition

YOUR HOW-TO OF PRACTICAL BODYBUILDING NUTRITION
consume after it. Consume milk that has already been treated with the
enzyme—for example Lactaid 100% Lactose Reduced 1% Lowfat Milk.
20.77 If you still cannot handle milk after trying all the above suggestions, then
one of the substitutes you should consider is a lactose-free protein powder
such as whey. en settle for getting the rest of your caloric and nutrient
needs from food free of lactose. As convenient as milk is for bodybuilders
and strength trainees, you can manage well without it. You just need to be
more creative in your meal and drink design.
20.78 Whether you drink milk will at least partly depend on the caloric intake you
need. If you are weaning yourself off regular milk, do it progressively. Move
to low-fat milk for a while, and then consider going to skim milk. In this way
the big taste difference between regular and skim will not be so noticeable.
And different brands of skim milk can have different tastes.
Meal schedules
20.79 Invest an hour or two composing some basic meals and whole-day feeding
schedules. Compose at least ten alternatives for each of the solid feeds you
have each day. List the foods, portions and the resulting caloric and macronutrient
ratings for each meal. Do the same for liquid meals. en put the
feeds into daily schedules so that you have a variety of ways of meeting your
caloric and protein targets each day.
20.80 Nancy Clark’s SPORTS NUTRITION GUIDEBOOK, second edition, has well
over a hundred recipes, with macronutrient and caloric values given for each.
Refer to those recipes if you need help with putting together healthful meals
and drinks. e book is also packed with lots of practical and sensible advice
on nutrition in general, though its focus is on endurance athletes.
20.81 For gaining muscle and might, five or six meals a day, rather than three large
ones, is the ideal. Due to your daily schedule it may be very difficult to get so
many solid-food meals a day, but with an abundance of desire it can still be
done.
20.82 If you eat a solid-food breakfast and evening meal, you could depend on
drinks for your in-between feeds. en you can get your five or six feeds
per day with minimal interruption of your daytime activities. How much
trouble is it to have a drink out of a flask? Use a blender for the smoothest
multi-ingredient drinks. Make up enough of a nutritious drink at breakfast
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