RIVALUS Sports Nutrition Blog

Exercising is good for the body whenever you can find the time to do it. For many of us, me included, getting up an extra hour before starting work isn’t realistic. This means finding time during the day to exercise or workout in the evening. Since most reports tell you that morning exercise has added benefits there are also some key points regarding evening workouts that you should consider: Read more…

Summer is a great time to gather in backyards and parks to enjoy friends, family and BBQ.  Foods off the grill do not have to be unhealthy and calorie budget breaking.  Here are some great healthy options when grilling this summer.

• Grilled Veggies – Corn, tomatoes, onions, peppers, eggplant, and zucchini are great options.  Whether in packets or on skewers veggies are a great way to add bulk to your meal without adding a lot of calories.  Be sure to use low fat marinades on your vegetables when grilling.
• Sides and Salads – Forget the mayonnaise when making your traditional summer sides and salads.  Instead use fat free yogurt in creamy things and punch up the flavor with fresh herbs.  Reduce the amount of oil in your sides and salads by using broth for part of the oil called for in the recipe.
• Grilled Burgers – Swap out fatty ground beef with lean ground turkey for flavorful juicy burgers that are healthy too.  Or consider throwing veggie burgers on the grill.
• Grilled Fish – Salmon and Tuna are two summertime grilling favorites.  Flavorful low fat marinades and toppings make summertime fish sizzle.
• Grilled Chicken – Choose boneless skinless chicken breast.  Citrus and herbs make a great low fat full flavor marinade.
• Grilled Pork – Choose a lean cut of pork such as tenderloin or center cut chops.
• Grilled Fruit – Grilling fruit adds an unexpected twist to a low fat low calorie dessert.

Building muscle requires a delicate balance of exercise, recovery, and nutrition.  Have you been working out trying to gain muscle mass but not making the gains you desire?  Maybe it isn’t that you aren’t working out correctly or hard enough.  It might be time to consider the nutrition aspect.

Protein is vital when trying to build muscle.  In order to optimally build muscle mass you should be eating 2.75 grams of protein for each kilogram of lean muscle mass.  For a man weighing 150 lbs with 15% body fat that equals 150 grams of protein each day.  Now you might be wondering how to go about consuming that much protein each day!

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